Fats can be found in many of the daily foods we consume and can be categorized into healthy or unhealthy fats.
Healthy Fats are an essential nutrient for our bodies and we need to consume them daily. Consuming too much of unhealthy fats could lead to weight gain or health problems. This is a concerning issue in Singapore as obesity is on the rise.
Let’s explore the different types of fats and how they affect our bodies when consumed. You can also understand what are the alternatives such as nuts, cooking oil, etc., that contains healthy fats.
Healthy Fats (Unsaturated)
Monounsaturated and polyunsaturated fats are considered healthy. Unlike their negative connotations, they contain beneficial properties for our bodies. Consuming highly processed foods such as doughnuts and pizza contains high amounts of saturated fats that are not good for our health in the long term.
Monounsaturated Fats
Our bodies can naturally produce monounsaturated fats, but not in a substantial amount, so we would need to obtain more from the food we consume daily.
Monounsaturated fats come from a variety of food sources, such as nuts - almonds, cashews, peanuts, and more. For families or people who love home-cooked food, cooking oils such as olive or canola are better alternatives due to their high monounsaturated fats.
Some benefits of monounsaturated fats include reducing bad cholesterol levels and lowering the risk of heart disease and stroke.
Polyunsaturated Fats
Polyunsaturated fats are essential for our bodies to function and our body can’t naturally produce them. For example, the Omega 3 fatty acids that can be obtained from food sources such as fish, nuts - walnuts, or seeds.
Omega 3 fatty acids are essential fats required for our body, they consist of several health benefits such as supporting our brain or eye health. It will be recommended to include them in our diets in one way or another.
Unhealthy Fats (Saturated or Trans)
Saturated and Trans Fats are the unhealthy fats that give it a bad reputation in general. When we consume too much, it could cause health complications in our bodies. We should aim to reduce or avoid consuming too much of these unhealthy fats especially if you are trying to lose weight or maintain a healthy diet.
Saturated Fats
Although saturated fats are considered unhealthy, they can be found in foods we consume daily, and depending on the type, they may contain a high amount. Foods that are high in saturated fats include fatty meats, processed food, or snacks. They can be naturally available or added to the food.
Having too much food with high saturated fats can cause digestive complications as they are not easily digestible in our bodies. It could also cause a rise in cholesterol levels, increasing the risk of heart disease and other health problems.
We can certainly reduce the consumption of foods that contain high saturated fats or choose a better alternative such as lean meat, and nuts as snacks or replace other types of cooking oil.
Trans Fats
Trans Fats are highly recommended to avoid which are most commonly found in processed food! It can cause increased blood cholesterol levels, chances of stroke, inflammation, arteries being clogged by fats, and many other health complication-causing factors.
That being said, trans fats are naturally available in food as well, however, in small or negligible amounts. For example, trans fats can be found in meat or nuts but they are a better alternative to processed food.
Eating in Moderation
By understanding the type of fats in our food, we can plan our meals more effectively and select the healthier options like nuts in Singapore that are natural baked.
While it’s important to maintain a healthy lifestyle by choosing food that is lower in saturated or trans fat, we believe it should not deprive you of enjoying the foods that you love. However, you can reduce the frequency of consuming highly processed food and enjoy it once in a while.
Every nut comes with its uniqueness in taste, texture, nutrition, and health benefits. Explore Camel Nuts' wide variety of nuts collection, and you will find one that best suits you!
