Understand your fats and fiber

Topics: Nutrition, Trans fat, Unsaturated fat Pages: 5 (667 words) Published: April 24, 2014


Understand Your Fats and Fibers
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Understand Your Fats and Fibers
According to “Face the Fats” (2013), the unhealthy fats are, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter). The healthy fats are monounsaturated and polyunsaturated fats and they tend to be more liquid (like liquid vegetable oil). Saturated fat is found mostly in foods from animals and some plants. Polyunsaturated and monounsaturated fats are found mainly in many fish, nuts, seeds and oils from plants. Some examples of foods that contain these fats include salmon, trout, herring, avocados, olives, walnuts and liquid vegetable oils such as soybean, corn, safflower, canola, olive and sunflower. Both polyunsaturated and monounsaturated fats may help lower your blood cholesterol level when you use them in place of saturated and trans fats, Face the Fats (2013).

Trans-fatty acids are also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of Trans-fatty acids in the American diet. Partially hydrogenated vegetable oils provide about three-fourths of the Trans-fatty acids in the U.S. diet. The trans fat content of foods is printed on the package of the Nutrition Facts label. Trans-fatty acids are also formed during the process of hydrogenation Face the Fats. (2013). "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated, Face the Fats. (2013). Unsaturated fatty acids can be in one of two shapes — "cis" and "trans." These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common than the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk, Face the Fats. (2013).

As stated in the “Face the Fats” Trans-fatty acids are harmful, because TFA or hydrogenated fats tended to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL (bad) cholesterol and lower HDL (good) cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease. The amount and types of fat you eat can affect your health with a diet that has insufficient levels of fact and reduced absorption of fat-soluble vitamins, slow growth, and impair the liver and other body organs. However consuming the wrong types of fact can be too chronic diseases like cancer and heart disease. As opposed to having a diet with no fat having a diet too much fat can increase the body fat storage, which will cause weight gain. The excessive body fat can lead to an increase risk of diabetes and high blood pressure as well as obesity (Grosvenor, Chapter 5, 2012)

The function of fiber is it adds bulk to your diet and makes you feel full faster, helping you control your weight. It helps digestion and helps prevent constipation MedlinePlus: Dietary Fibers, (2014). Lipids function is to absorb fat-soluble vitamins and is a source of essential fatty acids and energy. Some of the food source that provides fiber is: whole grains, nuts, seeds, fruit and vegetables, as per "Dietary Fiber" (2014). There are several potential benefits of eating a diet with high-fiber content: Insoluble fiber (wheat bran, and some fruits and vegetables) has been recommended to treat digestive problems such as constipation, hemorrhoids, chronic diarrhea, and fecal incontinence. Fiber bulks the stool, making it softer and easier to pass. Fiber helps the stool pass regularly....
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