Beware of Bad Fats

Beware of Bad Fats

Beware of Bad Fats
Beware of Bad Fats

I always say that healthy fats should be included in the daily diet and that you cannot burn fat without eating fat. With natural oils and oil seeds, approximately 30% of the calories we take daily should come from oil. However, unhealthy fats such as high amounts of saturated fat and trance also appear at many points in our lives.

It is seen that online orders for fast food products have increased worldwide during the pandemic period. Hamburgers, french fries, chips, thick-crust pizzas and packaged foods are among the most preferred options because they are easily accessible. A diet high in these nutrients can cause you to take in extra calories, fat, salt and refined carbohydrates, and cause you to be deficient in fiber, vitamins and minerals. So, do you know what negative effects your body can experience when you eat a high-fat diet?

It can cause bloating, stomach pain and diarrhea.
Fatty meals slow stomach emptying and can cause bloating, nausea, and stomach pain. If you have digestive problems, these foods can negatively affect symptoms such as cramping and diarrhea.

It can lead to weight gain and obesity.

Fatty foods cooked in large amounts of oil can cause weight gain due to their high calorie content. Remember that 1 gram of fat has 9 calories. For example, 1 small baked potato contains 90-100 calories and 0.1 grams of fat, while the same amount of french fries contains 300-350 calories and 15 grams of fat.

It can harm your gut health.
The beneficial bacteria in your gut break down fiber to produce short-chain fatty acids (SCFAs) that have anti-inflammatory effects and positively contribute to digestive problems. A high-fat diet can wreak havoc on your gut microbiome by increasing the number of bad gut bacteria and reducing the number of good ones. This, in turn, is associated with weight gain and numerous chronic diseases.

It negatively affects your skin health.
Many studies associate the Western diet rich in refined carbohydrates, fast food and fatty foods with acne. Some researchers suggest that a high-fat diet may affect gene expression and alter hormone levels in a way that promotes acne. A study of over 5,000 teens found that regularly eating fried foods increased the risk of acne by 17%.

Choose healthy alternatives.
Instead of ordering fast food when you crave hamburgers, try making your own burgers at home with plenty of greens such as lean ground beef, lettuce, and whole grain bread.

Baking the potato in the oven is a great alternative to frying the potato. You can use other root vegetables like sweet potatoes and carrots to create variety.

Instead of ordering a pizza, be sure to try the cauliflower pizza recipe that you prepare at home with fresh vegetables, you will love it.

Instead of packaged chips, you can try snacks like baked beet chips or crispy chickpeas at home.