Difference Between Saturated Fats And Unsaturated Fats
There are different kinds of fats but they are usually divided into two main groups:
* Saturated fat.
* Polyunsaturated fat.
Saturated fats are hard and found in butter, margarine, cheese, coconut oil and meat. Most people eat a lot of saturated fat, but we should reduce the intake of it, because it raises the level of cholesterol and therefore increases the risk of cardiovascular diseases. A high intake of saturated fat can also lead to diabetes and different kinds of cancers.
Unsaturated fats are more liquid in consistency. They are usually divided into monounsaturated and polyunsaturated, and we need to have a good balance of both. Good monounsaturated fats can be found in canola oil and olive oil. High polyunsaturated fats can be found in seafood. They are also so-called healthy Omega 3 fats.
Best fat for frying
The best oil for cooking and frying is canola oil or olive oil. We should fry always at low temperature because the oil gets easily absorbed otherwise. It is best to boil or bake first and then adding oils seasoning afterward.
Other good oils are sesame oil, flaxseed oil, walnut oil, hazelnut oil, but these are so sensitive that they must not be heated. Although the aforementioned oils are beneficial, remember that they are very energetic. This means that you should take a maximum of one tablespoon of oil per person when you make salad dressing or soup.
Foods with good fats
There are several foods that contain good fat sources, such as olives and avocados, nuts and seeds. You should feel free to eat seafood 2-3 times a week to get youself important Omega-3 fats.
But other sources of Omega 3 are also available. Linolenic acid in the body can convert into omega-3 fatty acids. Some examples are canola oil, soybean oil, flaxseed oil and walnuts.
Did you know that your brain actually consists of 60% fat and just Omega-3 fats brings essential energy for your brain.
If you do not eat fish or anything that provides Omega 3, you should consider taking a supplement with fish oil.