Most people avoid fats in the diet because it is considered a 'source' cause of obesity. Though there are different types of fats and not all harmful to the body. Healthy fats actually needed so that the organs of the body function optimally. The lack of fat, would interfere with the function of the body including the skin looks dry and wrinkled.
Healthy fats are divided into two types; monounsaturated fats and polyunsaturated fats. Monounsaturated fats are fats that are derived from vegetable, usually contained in nuts, seeds, avocado, vegetable oil, sesame oil, and canola. While polyunsaturated fats which consist of omega-6 and omega-3 comes from salmon, tuna, tofu, sunflower seed oil, margarine, soybean oil and corn.
What are the benefits of healthy fats, and fats why it becomes important in the nutritional adequacy, in particular women everyday?
1. Helps Vitamin Absorption
Healthy fat helps the body absorb fat-soluble vitamins such as A, D, E and K. Add a bit of avocado, olive oil, nuts or cheese into your healthy diet in order to maximize nutrient absorption into the body.
"If you eat a salad with fat-free dressing and no beans or oil in it, you will not get the full benefits of vegetables," explains nutritionist Lisa Moskovitz, R.D.
Fat takes longer to digest than carbohydrates. Because longer in the stomach, then you will feel full longer.
3. Stabilize Blood Sugar
Healthy fats can help keep blood sugar stable, preventing blood sugar spikes and a drop drastically when you eat high carbohydrate foods. For example, when you just eat a piece of bread, your blood sugar may go up. But when added to olive oil or peanut butter on it, blood sugar spikes will hardly happen because fat slows down the processing of carbohydrates and sugars in the digestive system.
4. Helps Weight Loss
If taken correctly and in sufficient quantities, healthy fats can actually help you lose weight. Healthy fats will make the stomach feel full and satisfying flavor because fat provides taste better on the food, so you do not overeat.
"People are not much to look at it. They think if you eat fat, will become fat. But the (fat) filling nature and can reduce overall calorie intake," says dietitian Isabel Smith, R.D.
Although healthy, polyunsaturated fats and a single still be restricted consumption. Experts recommend no more than 30 percent of your daily caloric needs. High-fat foods are also generally high in calories, about nine calories per gram. So if you want to lose weight, keep the portion consumed.
Lisa and Isabel suggests fat consumption is only 20 percent of your daily caloric needs. Which is about 60 grams of healthy fat to the diet of 2,000 calories per day.