Avoid saturated fat with foods with no saturated fat - Basically fat plays a role in supporting the functioning of the body. But there are good and bad types of fat. The idea is to continue to consume good fats and avoid bad fats. Fats that are potentially bad for the health of the body are those that contain lots of saturated fats and trans fats.
Our body produces fat from the excess calories that enter the body. There is also fat that we eat and functions for the body's energy sources, namely dietary fat. Food fats can come from animals or plants. Aside from being an energy source, the function of other fats is to help absorb several types of vitamins and minerals that enter the body. However, there is a bad side of fat, which contains high calories that can gain weight quickly if consumed in excess.
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Good fats and bad fats
Fats are formed from two types of molecules, namely fatty acids and glycerol. These types and levels of fatty acids determine the impact of fat on your body. Saturated fats are a type of fat that generally comes from animals, such as poultry meat, red meat, and fat-rich dairy products. Saturated fats if consumed in excess can increase the risk of health problems, such as increased inflammation, the formation of plaque in the blood vessels, and insulin resistance. This excess saturated fat is closely related to the risk of heart disease, stroke, and type 2 diabetes. This occurs due to an increase in levels of ‘bad cholesterol (LDL) in the blood.
While fats from plants are generally unsaturated fats, although some of them also contain saturated fats, such as palm oil. Unsaturated fats are called good fats because these types of fats are fats that can increase levels of healthy fat (HDL) in the blood, and reduce levels of bad fats, such as cholesterol and triglycerides. Research shows that high HDL levels in the blood can reduce the risk of heart disease, and excessive cell damage due to inflammation.
Avoidance of Saturated Fats
How can we get used to eating less saturated fat and more unsaturated fat? Here are some guidelines that you can use.
- In general, men are advised not to consume more than 30 grams of saturated fat every day. While the maximum limit for women is 20 grams. With this guide, you can check and choose food by reading the nutrition label on the packaging.
- When going to buy meat, ask for pieces of meat with less fat. Remove the skin before processing and remove any fat that is still visible.
- Choose dairy products with low-fat content, such as yogurt or low-fat milk, with 1 percent fat.
- When cooking, measure the oil with a tablespoon before pouring it into the frying pan to control how much to use.
- Change the way of cooking from frying to grilling, boiling, or steaming.
- Add fruit, vegetables, and nuts to your menu, and reduce the consumption of fatty meat.
Read too: Diet Tips
Foods with no saturated fat
Specifically, you can use the following tips as a guide to updating your food choices to be healthier.
- Buffet meal: choose non-coconut milk to avoid saturated fat. Prioritize the choice of vegetables, fish, and chicken meat compared to red meat.
- Pizza: choose pizza with healthier toppings, such as fish, shrimp, and vegetables, compared to cheese and red meat.
- Spaghetti: use low-fat minced meat as a blend.
- French fries: cut in a larger version and use olive oil to fry them.
- Eggs: rather than fried, it is better to boil.
- Pasta: cheese or cream sauce has a higher content of saturated fat than tomato sauce.
- Yogurt: choose low fat and low sugar content.
- Coffee: choose regular packaging, not milk and large volume.
- Snacks: rather than chocolate, donuts, or biscuits, it is better to choose fruits, nuts, and yogurt.
In essence, to stay away from saturated fat, try to always choose foods that are not processed and more complete such as vegetables, fruits, fish, nuts, seeds, olive oil, cheese, and low-fat meats. In addition, the thing to remember is that disease does not only come from eating patterns, but also from daily habits, including how to deal with stress, exercise intensity, and hours of sleep.