How to eliminate harmful fats from the diet
Harmful fats – what is it?
It is common practice to call harmful or bad fats all saturated and trans-unsaturated fats. Excessive intake of harmful fats causes many diseases, the most significant of which are diabetes, obesity, some forms of cancer, cardiovascular diseases: heart attack, stroke, atherosclerosis, etc.
Unlike trans fats, saturated fats are widespread in nature and even useful in limited doses (these are all animal fats, including milk fats).
Trans fats are for the most part a food technology product, namely partial hydrogenation. Using this method, liquid vegetable oils are converted to hard margarines. In the process of hydrogenation, the transition of natural cis isomers of fatty acids into trans forms takes place, which the body does not absorb. Trans-forms of fats are also formed during frying foods. Numerous studies have shown that trans fats have a catastrophic effect on lipid metabolism, and their consumption is so unhealthy that WHO introduced restrictions – no more than 1% of the energy value of the daily diet.
Where are harmful fats found?
Saturated fats are mainly represented by animal products. This is milk fat, the maximum concentration of which is achieved in butter, this is pork fat found in fat, pork, mutton fat, etc. Dishes prepared with these products also contain saturated fats. This includes all sausages and sausages, pastries, pastries and desserts.
As for trans fats, in a small concentration they are found in the same foods as saturated ones, as well as in all fried foods. However, the highest percentage (up to 50%) of trans fats is present in margarines and cooking fats, where the words “partially hydrogenated”, “partially saturated” are on the label.
Contains an unknown amount of trans fats and foods made with these partially hydrogenated margarines. In this case, it is especially difficult to control the quality composition, because the marking of trans fats is so far only on the fats themselves, but not on baked goods or sausages. In addition, trans fats are formed in any kitchen during frying, so all fried foods, especially foods that are fried in old oil to a dark crust, are potentially dangerous.
How to eliminate harmful fat from the diet?
In order to eliminate the harmful, it is necessary to start with choosing the right useful replacement for him. Thus, it will be useful to replace:
– Sandwich butter – for a spread with zero trans fats and cholesterol and a balanced fatty acid content or just olive oil.
– Butter and any cooking oil for frying – on refined vegetable oil.
– Cream, milk – for skim milk and soy milk or soy cream.
– Instead of frying, use cooking, steaming, grilling, baking, open flame.
– Fatty meats and poultry – for dietary varieties, fish, tofu, soy meat.
– Confectionery, pastries – for fresh fruits.
– Try to exclude meat sausages, sausages, convenience foods as much as possible from the diet or replace them with appropriate vegetarian sausages and convenience foods based on soy and wheat protein.
– Try to minimize the visit to fast food, and in restaurants and cafes choose unroasted dishes, especially avoiding dishes with the wording “breaded”, “with a crispy crust”.
This is not at all difficult to do. Try to introduce a new diet into your life and watch the pleasant changes in your health and well-being!