Fatty Foods: Should You Stop Eating Sugar?

Sucrose: Are you cutting back on fats to help manage your weight, reduce your risk of heart disease, or simply eat healthier?

While fat has gotten a bad reputation because it’s almost always found in high-calorie foods like meat and butter, it is an essential part of a healthy diet.

Fats are one of the three main nutrients (the others being proteins and carbohydrates) that our bodies use for energy.

In fact, fats in food provide about 30 percent of the average person’s daily caloric intake.

They also serve as carriers for beneficial vitamins A, D, E and K; they keep you feeling full longer; and they add flavor to foods.
Fats have more calories per gram than either proteins or carbohydrates.

However, because most fats have fewer calories than proteins or carbs—and because fat is such a dense source of energy—eating fat in moderation can be an easy way to keep your calories under control.

All types of fats aren’t created equal, however: Some fats are better for you than others.

Here are some tips on how to get the good fats — and ditch the bad ones — so you can feel great about eating fat again.

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Fatty Foods: Should You Stop Eating Sugar?

Sucrose: BusinessHAB.com

High-fat diets are often associated with excess calorie intake and weight gain. High-fat foods such as oils, cheese, and bacon are commonly believed to lead to weight gain and increase the risk of heart disease. Fortunately, there is more to fat than that. Fats are an essential part of our diet as they provide us with energy, vitamins, minerals and other nutrients. In fact, we need fats in our diet—just not too much of them. In this article we will explain what fats are and why they are essential for your health. We’ll also go through some of the most common types of fats—saturated, monounsaturated, polyunsaturated and trans fats—and offer tips on how you can integrate them into a healthy diet that still has a reasonable amount of calories from fat.

What are fats?

Fats are one of the three macronutrients found in food, along with proteins and carbohydrates. Fats are naturally occurring chemical compounds found in plants and animals. They differ from other macronutrients because they are an energy-rich source of nutrients that your body cannot produce on its own. In human diets, fats are the most energy-dense macronutrients, with 9 kcal/g (37 kJ/g) for saturated fats, 5 kcal/g (19 kJ/g) for monounsaturated fats, and 4 kcal/g (17 kJ/g) for polyunsaturated fats. Most dietary fats are non-essential fatty acids (NEFAs). The essential fatty acids are less than 1% of the total daily calories consumed, while the non-essential fats average around 35%.

Saturated Fats

The word “saturated” refers to the fact that the carbon atoms in the fat are fully “saturated” with hydrogen atoms. Saturated fats are typically found in animal fats like butter and lard, tropical oils like palm oil, palm kernel oil, coconut oil, and cocoa butter, and dairy products such as cream, cheese, and whole milk. There are also small amounts of saturated fats in plant oils, especially in tropical oils like coconut and palm oil. They are commonly used in processed foods such as baked goods, pastries, and snacks. Why? Saturated fats are the most stable fats when heated. They don’t break down or oxidize as easily as unsaturated fats like monounsaturated and polyunsaturated fats do. Saturated fats are the main dietary culprit of heart disease, as they increase LDL (bad) cholesterol and blood triglycerides, which can lead to arterial buildup and heart disease.

Monounsaturated Fats

Unlike saturated fats, monounsaturated fats have one double bond between the carbon atoms, which means that the carbon atoms are only saturated with hydrogen atoms. This makes monounsaturated fats more susceptible to oxidation. However, they still remain a healthy fat source. Monounsaturated fats are found in high amounts in olive oil, avocados, and nuts like almonds, cashews, and peanuts. Contrary to popular belief, monounsaturated fats are not heart healthy. Research shows that they actually increase heart disease risk by a small amount.

Polyunsaturated Fats

Polyunsaturated fats have two double bonds between the carbon atoms. This means that the carbon atoms in the fat are highly saturated with hydrogen atoms. Polyunsaturated fats are often found in fish and seafood, seeds and nuts, and vegetable oils like soybean oil, corn oil, and canola oil. Like monounsaturated fats, polyunsaturated fats do not increase heart disease risk and may even be heart protective.

Trans Fats

Trans fats are created when vegetable oils are hydrogenated through a chemical process. They are often found in baked goods, snack foods, fried foods, and commercial desserts. Trans fats are associated with many health problems, including heart disease, type 2 diabetes, and certain cancers. Researchers believe that the high amounts of trans fats in the Western diet may be a significant factor in the increasing prevalence of obesity and diabetes. Trans fats increase the amount of bad cholesterol and decrease the amount of good cholesterol in your bloodstream.

How much fat should we eat?

On average, we should eat 25-35% of our total daily calories from fat. The amount will vary depending on your age, sex, and level of physical activity. Children, pregnant and breastfeeding women, and growing teens should get only about 30% of their calories from fat. Adults who are 19 years of age and older should get about 25-35% of their calories from fat. If you are overweight or obese, you should reduce your fat intake to about 20% of your total daily calories. That’s because excess body fat is associated with many health risks, including heart disease, certain cancers, diabetes, and osteoarthritis.


Fats are an essential part of our diet as they provide us with energy, vitamins, minerals and other nutrients. In fact, we need fats in our diet—just not too much of them. If you eat a balanced diet, you will get enough fat every day, whether you consume it from natural sources or added fats in your diet. What matters more is your overall diet quality. Keep in mind that diets with high amounts of refined carbohydrates and low amounts of fibre-rich fruits, vegetables, and whole grains can lead to high intake of fat-like calories—even if they contain small amounts of fat. This is why it is important to focus on eating a balanced diet with lots of fruits and vegetables, proteins, and whole grains.

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