Know unsaturated fats and their benefits for the body

You may know the terms good fats and bad fats. Good fats are needed by the body as a reserve energy producer, while bad fats have the risk of causing many diseases if they continue to settle. These good fats are generally found in unsaturated fats. What are unsaturated fats? Why is this fat known to be good for the body? Check out the following reviews.

What are unsaturated fats?

Unsaturated fats are fatty acids that are good for the body. This type of fat is also known as unsaturated fat It is healthier than saturated fat and is found in many vegetables, nuts, seeds, and some fish. These fats can be found in liquid form such as olive oil, peanut oil and corn oil. This oil is recommended by experts because of its good properties for the heart and other parts of the body.

Unsaturated fats are made up of two types of fatty acids

1. Monounsaturated fatty acids

These fatty acids are also known as MUFAs (monounsaturated fats), which indicates that the fat has only one double bond. These fatty acids include palmitoleic acid, oleic acid, and vaccination acids are the most common types of acids and can be found in 90% of the recommended dietary diet.

There are many good benefits of monounsaturated fatty acids for the body, such as:

Lose weight

All fats provide the same amount of energy, which is about 9 calories per gram, while carbohydrates and protein provide 4 calories per gram. Therefore, reducing the amount of fat in the diet can be an effective way to reduce calorie intake and lose weight. Reporting from the Health Line, research shows that a high-MUFA diet causes weight loss on the same level as a low-fat diet.

Reducing the risk of heart disease

Replacing saturated fat in food with MUFAs can reduce the risk of heart disease. Too much cholesterol in the blood is a cause of heart disease because it can clog arteries and cause a heart attack or stroke. A small study found that MUFAs reduce LDL cholesterol (low density lipoprotein or bad cholesterol) and increase HDL (high density lipoprotein or good cholesterol). However, it is important to note that the beneficial effects of a high MUFA diet can be obtained as long as it does not add extra calories to the diet.

Reducing the risk of cancer

A large study of 642 women found that those who had high oleic acid in fatty tissue from olive oil had a lower risk of developing breast cancer. However, these studies are only obeservational in nature, meaning that they cannot prove cause and effect. Thus, a healthy balanced diet and a healthy lifestyle contribute more to this effect.

Increase insulin sensitivity

Insulin is a hormone that controls blood sugar levels. This prevents a person from diabetes. A study of 162 healthy people found that eating a diet high in MUFAs for three months increased insulin sensitivity by 9 percent. Other studies have shown that eating foods high in MUFAs for 12 weeks can reduce insulin resistance.

Reduces inflammation

Inflammation is the immune system's process of fighting infection. If there is inflammation in the long term, it can lead to chronic diseases such as obesity and heart disease. A study shows that a diet high in MUFAs can reduce the development of inflammatory genes in fat tissue.

Some of the foods high in these fatty acids are avocados, olives, canola, peanut oil, almonds, and other nuts.

2. Polyunsaturated fatty acids

These fatty acids are also called polyunsaturated fat which indicates that the fat has many double bonds. There are two types of these fatty acids, namely omega 3 fatty acids and omega 6 fatty acids. Both of these acids are needed by the body to improve brain function and cell growth.

Omega 3 fatty acids protect the heart in several ways, namely:

Reducing triglycerides, a type of fat in the blood
Reducing the risk of irregular heartbeats (arrhythmias)
Delay plaque buildup in arteries
Reducing blood pressure

Omega 6 fatty acids also have functions that are not much different from omega 3 fatty acids, which help control blood sugar, reduce the risk of diabetes, and lower blood pressure. The body uses these polyunsaturated fatty acids as reserve energy. Therefore, this type of fat is the right choice for people who are undergoing a diet.

Some of the foods high in these fatty acids are sunflower seeds, salmon, tuna, corn oil, and soybean oil.

Eating healthy fats or unsaturated fats is good. However, if it is excessive, it will certainly cause excess body weight. So that this does not happen, consume unsaturated fatty acids as a substitute for saturated fat or trans fat without adding other calorie intake. Consult your doctor or nutritionist if you want to adopt a diet high in unsaturated fats for proper advice.