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Fats and the Difference In the Types
There are many preconceived perceptions on what fat is and what the nature of it is. Most people look at their midsection and thighs and see “extra love” and don’t understand the essence of why it’s there or how it was formed. To simplify, fat is a vital nutrient our bodies need for health and daily functioning. It is a source of energy, supplies essential fatty acids for growth and development of the body, healthy skin, vitamin absorption, and regulation of bodily fluids. So it plays a vital part in the body, bad thing is, fat contains 9 grams of fat, to the 4 grams that protein and a carbohydrate does. Fat gives satiety to the mind to give a feeling of being full, but access fat leads to weight gain, due to the intake of excessive calories. I know I’ve stated numerous times the science of understanding weight loss and gain is simple calories in versus calories out. However much you can consume will determine your ultimate weigh loss or gain. Where fat is found is in the bodies’ adipose tissue, and is also found in plasma cells. To provide support and cushion for organs, energy is stored in fat deposits, fat provides insulation for the body. The most commonly found places to contain an abundance of fat in our diets are the diary group, meats, and protein group (including eggs, nuts, and beans). Process foods have extremely high contents of fat and usually little to no nutritional value. On average, to simplify a diet of 1,600 calories should have 53 grams of fat or less, a diet of 2,200 calories should have 73 grams of fat or less, and a diet of 2,800 calories should contain 93 grams of fat or less. Most people think that all fat is just fat and it has no purpose. Yet, there is a variety of fats that range from bad to good that have an extremely vital role in your body and life. For instance, poly, monounsaturated, and saturated fats are all different types of fats that are intricate to your health. As a supplement to your diet understanding the needs of good fats versus bad fats will be extremely beneficial to your overall success. To put this in perspective your daily diet should contain only (max) 10% or less from saturated fats, such as full fat dairy products, meats, oils, and bread products. Bad fats consist of saturated and trans fats, due to the nature to clog artery walls and raise cholesterol and blood pressure. Good fats are monounsaturated and polyunsaturated fats, such as fish, nuts, and olive and peanut oils, help regulate bodily function and lower overall cholesterol. Biggest concentration for this is to understand the difference between good fats and bad fats and lower the ratio of bad to good fats. Trans fats are usually found in processed foods such as crackers, baked goods, French fries, donuts, and most “fast food” sold foods. Trans fat are a result of hydrogenated vegetable oil used to fry most food at commercial restaurant chains, it also can be found in smaller portions in animal meat and dairy. Trans fat consumption should be less than 1% of total caloric intake daily.
Understanding what and how to monitor your blood sugar level even with no prior history of health complications is paramount. Blood sugar level refers to the amount of glucose, in the blood. All people have some sugar in their blood. The normal amount of sugar in blood falls between 70-120 in people who are not diabetic. Blood sugar levels rise after eating and spike or return to normal range in an hour to two after. 70-120 is also a good balance for diabetics. These numbers are based off numbers previous to a meal, or after a long duration without eating, like a night into morning breakfast. Blood sugar should be less than 200 about 90-120 minutes after your last meal, although, these numbers may vary due to the person. Special populations, such as, elderly people, it might be better to have an elevated blood sugar level and not focus on lowering their blood sugar as much. Most importantly, just due to you feeling great doesn’t give you permission to skip on your daily blood sugar level checks. Most promising thing with diabetes is it is a reversible disease. With consistent workout and regulation of the diet you can and will be able to wing yourself of your medications and eventually live a normal to almost diabetes free lifestyle.
Cholesterol is also a primary, yet, overlooked facet to the diet and how much of an effect that it has on you. Cholesterol is a waxy fat like substance that is naturally present in your cell walls and membranes in your body. Although it is naturally produced it in excess can and will lead to heart problems. The body uses cholesterol to produce many hormones, Vitamin D, and bile acids need to digest food. As stated earlier, cholesterol in abundance deposits in the arteries of the heart and can lead to coronary heart disease, which leads to heart attack, and increases the risk of stroke. Cholesterol is broken down by four types: total cholesterol, low-density lipoproteins (LDL) cholesterol, high-density lipoproteins (HDL) cholesterol, and triglycerides. Cholesterol is measured by milligrams per deciliters (mg/dL) of blood. Total cholesterol is the sum of all cholesterol totally in the body. Heart disease is at a higher risk with higher levels of total cholesterol. Scariest factor with high total cholesterol levels if you have any pre existing conditions that the severity of them will be amplified. For example, cardiovascular disease, hypertension, diabetes, disease in family history, and cigarette smoking will give you a greater chance of heart attack or stroke. A tolerable amount of total cholesterol is 200 mg/dL, borderline higher risk 200-239 mg/dL, high risk is 240 mg/dL or above. As mentioned earlier, LDL cholesterol is noted as “bad” cholesterol. An optimal amount to intake is less than 100 mg/dL, near optimal/ above optimal is 200-129 mg/dL, borderline high is 130-159 mg/dL, high is considered 160-189 mg/d, while extremely high is 190 mg/dL and above. HDL cholesterol is the “good” cholesterol due to its nature of cleaning the cell walls. High, which is desired is 60 mg/dL and above, acceptable is 40-59 mg/dL, low is 40 mg/dL or less. Triglycerides are a kind of fat carried through the bloodstream. Lipoprotein problems are usually tied to high levels of triglycerides which contribute to heart disease. Triglycerides levels should be at less than 150 mg/dL to be normal, borderline high is 150-199 mg/dL, high is 200-499 mg/dL, and very high would be 500 mg/dL and above. To alleviate yourself of having fears of these things coming to pass, go to your physicians regularly and really talk to them about any changes in the body. A lifestyle change, including revamping your diet, watching your weight, and incorporating working out and fitness can help drastically reduce and prevent all of the previous mentioned problems.