Understanding healthful vs. unhealthful fats

Monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs) are healthful fats that might:

• benefit the heart
• lower LDL cholesterol
• improve insulin levels
• improve blood glucose levels

MUFAs and PUFAs also fight inflammation.
The two most well-known PUFAs are omega-3 and omega-6 fatty acids. These are essential fats that people must get from the food they eat because the body is unable to make them. Studies have linked omega-3 fats to many health benefits, especially the prevention of heart disease and stroke.

As a general rule of thumb, healthful fats — such as olive oil — are liquid at room temperature.
Saturated fats and trans fats, on the other hand, are considered unhealthful fats. Foods rich in these substances, such and butter and lard, are often solid at room temperature.

Older research reported that saturated fat had a negative impact on cholesterol levels and heart health, but newer studies suggest it is not as bad as once thought. However, most health organizations still recommend limiting saturated fat in the diet and replacing them with MUFAs and PUFAs.

Trans fats

Always avoid trans fats. Artificial trans fats, listed on labels as partially hydrogenated oils, are extremely unhealthful. They trigger inflammation that may increase the risk of:

• heart disease
• stroke
• diabetes
• many other health conditions.

Even just 2 percent of calories from trans fats daily can increase the risk of heart disease by  23 %.
The following foods contain trans fats:

• fried foods
• frozen foods, such as pizzas and pies
• baked goods
• margarine

Takeaway

Fat is one of the three essential macronutrients the body needs, along with carbohydrates and protein. A balanced diet should include healthful monounsaturated and polyunsaturated fats.
Some of the best sources of these fatty acids include avocados, olive oil, nuts, seeds, and fatty fish. People should also be sure to limit the amount of saturated fat in the diet and avoid even small intakes of trans fats.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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7 Clear Signs You’re Not Eating Enough Healthy Fats

What are ‘healthy fats’?

A few years ago, it was said that all fats are bad, they cause cholesterol, so people should avoid them totally. Now, as per new studies, not all fats are considered bad, some are called healthy fats, which all of us need for our metabolism to work better.
Most of this “healthy fat” science focuses on two main categories of unsaturated fats—monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). PUFAs, which include omega-3 fatty acids, help regulate inflammation and appear to play a role in everything from heart health to mood and happiness. MUFAs may reduce bad cholesterol and increase the good kind. MUFAs also appear to target and shrink dangerous belly fat linked with metabolic disorders. These good-for-you unsaturated fats are critical for your head-to-toe health—and here are some clues that you might need to load up on more good fats in your daily meals.

You’re having trouble losing weight

It sounds completely counter-intuitive, but you need to eat fat to burn fat.A registered dietitian told that eating a small amount of unsaturated fats at each meal will help you feel more satisfied over a longer period of time, and therefore consume less overall. When it comes to the low-fat vs. low-carb weight loss debate, the latest science squarely favors low-carb diets. A randomized study   recently found that low-carb eaters lost more weight (about eight pounds) than low-fat dieters over a 12-month period. 

You’re always hungry

If you leave the dinner table only to feel pangs of hunger again soon afterward, you might not be consuming the right kinds of fat to help fill you up. A 2009 study published measured the effect of eating different kinds of fats on satiety and food intake, among other things. Fifteen subjects consumed different kinds of fat at their meals or none at all. The results showed that participants who consumed unsaturated fat felt more full after every meal. Of course, eating more fiber or loading up on lean protein can also help ward away hunger longer. 

You have inexplicably dry skin

It’s not from the sun, weather, or a lack of lotion, so why is your skin always dry? It might be related to a lack of healthy fats in your diet, according to a dermatologist. “All of your skin cells are wrapped in a protective bubble of fats that helps to protect the skin from drying out and dehydrating, and it also helps to keep out harmful substances in your environment,” said Wu. “If you have a problem with the skin barrier, your skin looks and feels dry, and can be more prone to eczema rashes. In severe cases, your skin can actually visibly crack and bleed.” Loading up on more unsaturated fats may reverse the trend, but Wu cautions overdoing it: a little will go a long way.

You’re low on energy

Your heart gets 70 percent of its fuel from fat, which is packed with energy, notes a cardiologist. Fats provide 9 calories per gram, which is more than double the calories found in the same amount of carbohydrates or protein. Yes, that means there are way more calories in an avocado than in an apple, but if you constantly feel like you’re running on empty, it might be time for more (healthy) fat-rich snacks. 

You have trouble concentrating

Your brain is 60 percent fat, and it needs fat to keep running efficiently, according to doctors. A diet high in monounsaturated fats, which you can find in foods like olive oil, safflower oil, nuts and nut butters, increases production of the neurotransmitter acetylcholine, which is important in the functioning of learning and memory processes. 

The vitamins you eat aren’t doing their job

You make sure you’re eating foods abundant with vitamins A, D, E and K, but maybe you’re not reaping their healthy benefits. Without adequate vitamin A, you could have dry eyes and skin, for example; without enough vitamin C, you could have prolonged wound healing time and more bruising. All four of these vitamins require fats in order to be absorbed and used by your body.

You’re constantly cold

Seals have extra padding for a reason: The ocean is a chilly place. You, too, are supposed to carry a small layer of fat insulation underneath your skin to regulate your internal temperature, according to doctors. If you always feel cold, and you seem to be missing a layer of your own blubber, it might be time to boost your consumption of avocados, nuts, seeds, and other fatty foods. This is why butter could be healthier for you  than you thought.

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

 

 

 

Walnuts are loaded with nutrition

The benefits of walnuts are known since centuries. But sadly, it has got a bad name now, as people believe that it will lead to weight gain, but on the contrary, you'll lose weight. Can't believe, read to know the truth about walnuts. For vegetarians, it is very important to consume walnuts, as it is rich in omega 3 fatty acids, which normally one gets from fish mainly.

1. Aid Weight loss: Contrary to what people believe, walnuts can form a part of weight management diet. Several studies have suggested that regular consumption of walnuts is unlikely to cause weight gain or obesity. In fact, an ounce of walnuts contains 2.5g of omega 3 fats, 4g of protein and 2g of fibre that help provide satiety. Any successful weight management plan must include satiety factor; so walnut is undoubtedly the right food to consider if you are into a weight management programme. Despite being ‘dense in calories, walnuts can be an important tool in helping you lose weight.

2. Reduces breast cancer risk: The researchers found that a daily dose of walnuts – equal to 2 ounces a day in humans – reduces the growth of breast cancer tumours in mice. Lead researcher  and colleagues studied the mice from the mother, through conception and throughout life. They then compared mice given walnuts to those fed a regular diet. The research found that the group whose diet included walnut at both stages developed breast cancer at less than half the rate of the group with the typical diet.  In addition, the number of tumours and their sizes were significantly smaller.

3. For sound sleep: Walnuts contain a compound called melatonin, responsible for conveying messages regarding the cycle of light and dark to the body. Since melatonin is already synthesised by the body, consumption of walnuts increases the blood levels of melatonin, thereby inducing sleep. That’s why eating walnuts can be a great way to improve sleep.

4. Stress buster- If daily stress is taking a toll on your health, it’s time to eat walnuts, as they help fight stress, according to a study. The researchers found that including walnuts and walnut oil in the diet lowered both resting blood pressure and blood pressure responses to stress in the laboratory. Walnuts are a rich source of fibre, antioxidants, and unsaturated fatty acids, particularly alpha linolenic acid, an omega-3 fatty acid. These are the nutrients that give walnuts it’s stress fighting properties.

5. Great for your hair: Walnut is a good ‘hair food’ too. This is because walnuts contain Biotin, Vitamin B7, that helps strengthen hair, reduce hair fall and improve hair growth to certain extent. In addition to walnuts, you can try these foods to prevent hair loss.

6. Good for pregnant women: Mothers-to-be who eat a diet rich in fatty acids such as those found in walnuts can reduce the baby’s chances of developing food allergies, researchers say. The research found that if a mother’s diet contains a certain group of polyunsaturated fatty acids (PUFAs), the baby’s gut develops differently. The PUFAs are thought to improve how gut immune cells respond to bacteria and foreign substances, making the baby less likely to suffer from allergies.

7. Keeps heart disease at bay: Among all the dietary plants and nuts, walnuts contain the highest amount of antioxidants. Around 100 g of walnuts will give more than 20 mm of antioxidants, which makes them extremely effective in combating heart disease by their ability to destroy free radicals. They are also loaded with omega 3 fatty acids that lowers bad cholesterol and increases the production of good cholesterol making it a great snack to keep your heart in great health.

8. Helps you live longer: Eating a handful of walnuts just thrice a week is the key to a longer life, a study has found. Scientists discovered that these edible seeds cut the risk of dying from cancer by 40 per cent and from cardiovascular disease by at least 55 per cent. In general, nut eaters in the research had a 39 per cent lesser risk of death and walnut eaters in particular a 45 per cent reduced threat. 

9. Prevents diabetes: All types of nuts are associated with a lowered risk of diabetes and walnuts are no exception. According to a study, women who consumed 28 grams of walnuts twice a week were 24% less likely to develop type 2 diabetes. The study was published in a journal , and even though it was conducted on women, experts believe that the benefits would be similar for men too. 

10. Helps to keep dementia at bay- Eating walnuts everyday can help ward off dementia, say scientists. In the study, the doctors found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia.  

11. Improves sperm quality: Eating 2.5 ounces of walnuts per day improves semen quality in healthy young men, researchers say. According to a study, eating 75 grams of walnuts a day improves the vitality, motility, and morphology of sperm in healthy men aged 21 to 35.

12. Prevents pancreatic cancer: A new study has found that consumption of nuts, including walnuts, is inversely associated with risk of pancreatic cancer, independent of other potential risk factors for pancreatic cancer. Researchers looked at the association between nut consumption and risk of pancreatic cancer among 75,680 women in the Study, with no previous history of cancer. It was observed that the women who consumed a one-ounce serving of nuts two or more times per week had a significantly reduced risk of pancreatic cancer compared to those who largely abstained from nuts.

13. Makes your skin glow: Walnuts are rich in B-vitamins and antioxidants that prevents your skin from free radical damage and prevents wrinkles and signs of ageing. So if you want glowing skin long into your middle-age, eat walnuts.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                      PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/   
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Constantly hungry? Control hunger with omega 3 fatty acids !

Our body gets used to a level of energy through our nutrition and hunger pangs try to force energy intake back to its original level. However Omega-3 fatty acid contained food items such as fish and flaxseed, walnuts and chia seeds have the ability to control hunger pangs.

A Wellness Expert, list down ways how Omega 3 can control hunger pangs.

* Omega-3 fatty acids consist of three fats- Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). While EPA and DHA are found in fish oils, ALA is found in some vegetable oils, flaxseed and walnuts. All these play an important role in the cognitive function, normal growth, and development of a human body.

* The appetite-suppressing chemical PUFA found in Omega-3 fatty acids have the ability to restrain hunger. It also helps increase leptin levels, which is of relevance for weight maintenance. These fatty acids suppress food intake, thus inducing weight loss.

* Including Omega-3 fatty foods in your daily diet also increases serotonin levels. Serotonin is a powerful brain chemical which brings down your food cravings and makes your stomach feel full without eating too much. Therefore, eating a handful of walnuts could be the key to losing weight as they can make you feel fuller for longer.

* Diets rich in omega-3 fatty acids may also improve insulin sensitivity in people with diabetes. It also aids in burning stored fat for energy, thus helping you shed those extra pounds.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                      
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FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                        

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FOR CROCHET DESIGNS
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Omega-6 fats may make girls lazy, up diabetes risk

Challenging the common perception, researchers have found that Omega-6 (n-6) polyunsaturated fatty acids (PUFA) — referred to as the “healthy fats” — can lead to lazy behaviour, especially in women, as well as contribute to diabetes.

The findings, published in the Journal of Nutritional Biochemistry, revealed that a higher consumption of Omega-6 rich in seeds and nuts, and vegetable oils such as soy oil, may significantly increase sedentary behaviour in pre-teen girls.

“Our study does present new evidence that dietary PUFA is strongly associated with sedentary behaviour among pre-teen girls and weakly associated with diabetes among adult women,” said Sanjoy Ghosh, Professor at University of British Columbia – Okanagan, Canada.

For the study, the team examined data — from 21 countries in Europe — specifically relating to pre-teen girls and blood glucose levels of adult women.

They found a significant correlation in sedentary behaviour of the 11-year-old girls and PUFA in their diets. However, the association was not observed in monounsaturated fatty acids (MUFA).

“This data is extremely significant. Nobody has made this connection and it’s time for an intervention,” Ghosh noted.

Previously, heart disease was linked to saturated fats — an idea that has become increasingly controversial in recent years.

This thinking instigated the intentional removal of saturated fatty acids from most food supplies in favour of MUFA and PUFA.

Currently, all fats in our ‘convenience’ foods like potato chips, energy bars, crackers or burgers use cooking oils like corn, sunflower and soybean and margarine — are rich in MUFAs and PUFAs, Ghosh said.

“If someone is beginning an exercise program without taking a close look at the fats, especially PUFA they are consuming, or changing what they’re eating, then it might be doomed to failure,” he added.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.  
 https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
  htps://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes  
 https://kneereplacement-stickclub.blogspot.com. for info on knee replacement