Fat consumption and the type of fat that should be consumed is a controversial issue for years. Contrary to popular belief, fat is a very important food group that should not be completely removed from the diet. In fact, consuming good fat sources is important for us to lead a healthy life.
So, which fat sources should we prefer in our diet?
Monounsaturated and polyunsaturated fats and omega 3 fatty acids are recommended sources of healthy fats.
It reduces the risk of heart disease and stroke.
It lowers bad LDL cholesterol levels while increasing good HDL.
It prevents abnormal heart rhythms.
It lowers triglycerides associated with heart disease and fights inflammation.
It provides low blood pressure.
It prevents the hardening and narrowing of the veins.
Adding these healthy fats to your diet can also help you feel more satisfied after a meal, reduce hunger, and thus lose weight.
In addition to healthy fats, there are also types of fats that have many negative effects on health, the consumption of which we should avoid.
These are trans and saturated fats. Trans fats are known as the most harmful fat for health, with the effect of increasing LDL, that is, bad cholesterol. It can also lead to heart diseases, insulin resistance and diabetes. Saturated fats also increase bad cholesterol. Consumption of trans and saturated fats should be kept at minimum levels as much as possible.
Therefore; Packaged and processed foods, fried foods should be avoided.
Instead of packaged and processed high-fat foods, rich in the above-mentioned healthy fats;
Olive, canola, peanut and sesame oils
Sunflower, sesame and pumpkin seeds
Oily fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
Soybean and safflower oil
Take care to include food sources such as soy milk in your diet.
OLIVE AND OLIVE OIL
Olives are rich sources of monounsaturated fats, vitamin E and antioxidants. Olives have a protective effect against heart diseases and cancer. It can be preferred in salads and sandwiches.
Olive oil is rich in omega 6 fatty acids and vitamin E.
Extra virgin olive oil is known as the healthiest source of fat, it has protection against many diseases such as heart diseases, cancer, Alzheimer’s.
However, it should not be preferred at high temperatures such as frying due to its low smoke point.
Instead, it is ideal for both health and taste to be used in salads or cold dishes.
Sunflower oil is a type of oil consisting of polyunsaturated fatty acids. Consuming it instead of saturated fats in the diet lowers LDL cholesterol and raises HDL cholesterol. However, as with any food, excessive consumption is harmful.
Unlike oils such as olive oil and avocado oil, it can be used in frying and cooking processes that require high heat, as it has a high smoke point. However, fries should not be consumed too often in order to maintain our health and ideal weight.
Canola oil, which is poor in saturated fats and rich in omega-3 and omega-6, is one of the oil options that can be preferred. Canola oil also contains vitamins E and K.
Since its smoke point is higher than olive oil, it can be preferred in dishes that require higher temperatures.
Butter, which has a great place in Turkish cuisine, is rich in saturated fat compared to other oils. It is also rich in vitamins A, D, E and K, which are fat-soluble vitamins. Despite its high caloric value, it is a low-nutrient food.
Due to its high saturated fat content, its consumption should be limited, as excessive consumption can cause heart diseases and weight gain.
Margarines, which are offered as a healthier alternative than butter because they do not contain cholesterol, are actually composed of trans fats. It has been proven that trans fats carry serious health risks. The U.S. Food and Drug Administration has requested that trans fats are unsafe and removed from all packaged foods.
The biggest danger from trans fats is their capacity to disrupt cell membranes. The most serious disease caused by T-fat consumption is coronary heart disease. Trans fats also have a negative effect on the brain and nervous system. In addition, there is increasing evidence for a possible role of trans fat in the development of Alzheimer’s disease and cognitive decline with age.
AVOCADO AND AVOCADO OIL
Avocado, which is an extremely nutritious oil thanks to the fiber, vitamins and minerals and healthy fats it contains, helps in the weight loss process and reduces the risk of heart diseases.
It can be used as a good oil alternative in salads and sandwiches with half an avocado.
Avocado is consumed as a fruit, as well as as avocado oil obtained by squeezing the avocado. The nutritional values of avocado oil are very similar to olive oil and it is a very healthy oil with omega-6 fatty acids, vitamin E and HDL cholesterol. Thanks to its high smoke point, it can be used in meals as well as in salads.
While most dietary fats are classified as long chain triglycerides, coconut oil contains medium chain triglycerides, which are shorter chains of fatty acids.
Medium-chain fatty acids are a type of fat that our body metabolizes differently from other fats. They are quickly digested and used as a direct energy source and converted into ketones. It is known that ketones can have powerful benefits for the brain.
Medium-chain fatty acids are responsible for most of the health benefits of coconut oil.
It is known that coconut oil can help with weight loss by supporting fat burning, as well as heart and brain health.
tahini and sesame oil
Sesame oil is a type of oil with a high antioxidant content, and with this feature, it can protect cells and reduce the risk of heart diseases. It is also effective in providing blood sugar regulation. Sesame oil not only adds flavor to the food to which it is added, but also increases its nutritional value.
There are two types, refined and unrefined. The unrefined type can be used for lower and medium heat cooking, while the refined type is more heat stable and suitable for cooking at higher temperatures.
Another source of oil obtained from sesame is tahini. Tahini is a healthy fat group alternative that is rich in healthy fats, vitamins B1 and B6, and minerals and antioxidants such as phosphorus and manganese.
Although tahini, which has a very valuable place in Turkish culture, is healthy, it should be consumed within portion control due to its high calorie value.
NUTS AND THEIR OILS
In general, nuts are good sources of fat, fiber, and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fats. However, they also contain some saturated fat.
Nuts also contain a number of vitamins and minerals, including magnesium. Moreover,
They can be easily consumed in between meals by paying attention to portion control.
Nut oils are also a healthy source of fat, and since their smoke point is higher than olive oil, they are suitable for use in cooking at higher temperatures. They are also a good source of fat to add a nice aroma to dishes.
Palm oil, which is known to be not a healthy oil due to its high saturated fat content, increases the risk of heart diseases.
The consumption of palm oil, which is abundant in the chocolate spreads we consume, should be limited as much as possible.