December 6, 2012
Understand Your Fats and Fiber
Bad fats are saturated and trans fats. Saturated fats are mostly in meats, dairy products and tropical oils. Saturated fat raises both bad cholesterol and good cholesterol, while trans-fat only raises bad cholesterol. This makes trans fats technically worse than saturated fats. The better fats would be monounsaturated and polyunsaturated. Monounsaturated will lower your cholesterol, and unlike polyunsaturated they do not lower your good cholesterol. Your best fats would be the omega-3s (fish oil). This fat has shown to protect people from sudden cardiac death (Schardt, 2002). Fiber absorbs cholesterol and slow glucose absorption, but your body cannot process dietary fibers for energy, they provide bulk in your feces to avoid constipation and satiety without additional calories. Fiber can be used to relieve mild-to-moderate diarrhea, and soluble fiber soaks up water in the digestive tract, which makes stool firmer and slower to pass. Lipids include compounds such as fats, fatty acids and cholesterol. The functions accomplished by various lipids vary widely, but their most prominent and important function is for the storage of energy for your body's use. Carbohydrates and protein can also provide energy, and it is significantly less than the amount provided by lipids. Whole grains, fruits and vegetables have fiber in them, and are a healthy part of your diet. Dietary fiber is helps ward off many diseases, aid in weight loss and takes longer to digest. This help you stay full longer. Soluble fiber is in water, and benefits in the reduction and rick of constipation or hemorrhoids (Chuwa, E. L., & Seow-Choen, F. F. 2006).
Schardt, D. (2002, July/August). Nutrition Action Health Letter. OILS & fats, Edible HEALTH risk assessment, 29(6), 3-6. Ebscohost
Chuwa, E. L., & Seow-Choen, F. F. (2006). Dietary fibre. British