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Fat – The macro I dont understand.(r/Fitness)
>• Dietary fat is the densest energy source available to your body, with each gram of fat containing over twice the calories of a gram of carbohydrate or protein.
>• Healthy fats, such as those found in meat, dairy, olive oil, avocados, and various seeds and nuts, help your body absorb the other nutrients that you give it, nourish the nervous system, help maintain cell structures, regulate hormone levels, and more.
>• While we now know that saturated fat isn’t the danger we once thought it was, we don’t quite know what the optimal daily intake should be either. The most recent report of dietary guidelines published by the USDA (2010) maintains the 2002 recommendation that we get less than 10 percent of our daily calories from saturated fat.
>• Research has associated trans fat intake with a variety of health problems: heart disease, insulin resistance, systemic inflammation, female infertility, diabetes, and more.
>• The best way to avoid trans fats is to shun the types of foods that commonly contain them, regardless of what the nutrition facts panel says.
Matthews, Michael (2014-01-05). Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body (The Build Muscle, Get Lean, and Stay Healthy Series Book 1) (p. 106). Oculus Publishers, Inc.. Kindle Edition.
Types of fat explained/defined:
>Saturated fat is a form of fat found in animal fat products such as cream, cheese, butter, lard, and fatty meats as well as in certain vegetable products such as coconut oil, cottonseed oil, palm kernel oil, and chocolate.
>Saturated fat is solid at room temperature. While it has long been believed that eating foods high in saturated fat increases the risk of cardiovascular disease, more recent research has shown this to be untrue.
>Unsaturated fat is a form of fat found in foods like avocado, nuts, and vegetable oils, such as canola and olive oils. Meat products contain both saturated and unsaturated fats.
>Unsaturated fat is liquid at room temperature.
>Trans fats are unsaturated fats that are uncommon in nature and created artificially. This type of fat is found in processed foods like cereals, baked goods, fast food, ice cream, and frozen dinners. Anything that contains “partially hydrogenated oil” contains trans fat.
>Nutritional authorities, including the U.S. Food and Drug Administration, the European Food Safety Authority, and the UK Scientific Advisory Committee on Nutrition, consider trans fats harmful to our health and recommend reducing the consumption of trans fats to trace amounts.