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What Are The 4 Different Types Of Fats? Read On To Understand The Difference Between These Fats

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All foods have a mix of specific types of fats. Fats are one of the important nutrients that provide your body energy. Fats help in the absorption of fat-soluble vitamins A, D, E, and K. Apart from this it keeps you full therefore, intake of healthy fats is extremely important for your overall health. Fat is needed to perform several functions such as to build cell membranes, it is essential for blood clotting, muscle movement and inflammation. There are different types of fats like saturated fats, unsaturated fats and trans fats. However, all fats are not equal. Good fats or healthy fats include unsaturated fats. Bad fats or unhealthy fats include industrial-made trans fats which undergo processing. Excessive consumption of fats can lead to weight gain and other health problems. Therefore, you should be mindful while including fats in your diet.

What are saturated fats?

Saturated fat and also known as the “solid fat” is solid at the room temperature. It is mostly found in animal foods, such as milk, cheese, butter, milk and meat. Poultry and fish have less saturated fat as compared to red meat. Saturated fat is also found in tropical oils, such as coconut oil, palm oil, and cocoa butter. Foods made with butter and margarine have a lot of saturated fat. Saturated fat can raise your cholesterol and can even cause heart attacks. Therefore, these fats should be consumed in limited quantities as they can have a negative impact on your health. Even healthy foods like chicken and healthy nuts contain saturated fat, though much less than that found in beef, cheese and ice cream. Hence, moderation is the key when you consume these foods.

 

What are unsaturated fats?

Unsaturated fat is liquid at room temperature. It is mostly found in oils from plants. Therefore, you should try to eat mostly unsaturated fats. Monounsaturated fat and polyunsaturated fat are the two types of unsaturated fat. They are beneficial for your body because they can lower cholesterol levels, ease inflammation, maintain a healthy heart, and offer other health benefits as well. Food groups that contain unsaturated fats are vegetable oils, nuts, avocados, olives, walnuts and salmon.

What are trans fats?

These fats are liquid fats that are converted to solid fats during food processing techniques. This is a fat that has been changed by a process called hydrogenation. This process increases the shelf life of the fat and makes the fat harder at room temperature. Trans fat are not healthy as they can raise your cholesterol, so try avoiding them. They are mostly found in processed foods, snack foods, such as a packet of chips and crackers, cookies, fried foods, doughnuts, some margarine and salad dressings. Some meats and dairy products contain small amounts of trans fats, but they are usually found in processed foods. They are not healthy for your body, therefore, it is best to avoid them.


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Health

5 Foods That Will Detoxify Your Lungs And Heal Them Naturally

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Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.

Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.

Some foods which are great for good lung health are listed below:

 

1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.

2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.

3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.

4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.

5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.

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Health

Fasting may help keep age-related diseases at bay: Study

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Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.

“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.

The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.

 

“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.

The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.

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Health

High-fibre diet lowers risk of death, non-communicable diseases: Lancet

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Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.

The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.

Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.

 

“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.

“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.

“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.

Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.

The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.

The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.

Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.

However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.

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