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Fats and Fibers

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Understanding your fats and fibers
Victor Moreno
SCI241
January 24, 2013
S. Murray

Understanding your fats and fibers
There are many who try to diet by completely cutting out all fats from their diet, but this has been proven to be an unhealthy way to diet. Dietary fats are essential to support cell growth and to give our bodies energy. They can also help keep your body warm and protect our organs. There are four major types of fats in the foods we eat : saturated fats, transfats, monounsaturated fats and polyunsaturated fats. The bad fats are the saturated and trans fats that are solid when kept at room temperature. Monounsaturated and polyunsaturated fats tend to come in liquied form and are generally better for you. Bad fats like saturated fats and trans fats can raise the bad cholesterol while monounsaturated fats and polyunsaturated fats can help lower bad cholesterol and are better for you when consumed in moderation. Dietary fiber is the type of fiber that you can eat, it is found in fruits, vegetables and grains. It is an important part of a healthy diet because it adds bulk to your diet and helps you feel full faster, which helps with weight control. You can get fiber from vegetables, fruits, nuts, beans and whole grains. There are two types of fiber, soluble and insoluble. Soluble fiber tends to dissolve in water to form a gel-like material. Soluble fiber can help lower blood cholesterol and glucose levels is found in oats, peas and citrus fruits just to name a few. Insoluble fiber promotes the movement of material through your digestive system while increasing stool bulk. For those who struggle with constipation or irregular stools eating items like whole-wheat flour, wheat bran and cauliflower can help because they are good sources of insoluble fiber. A few benefits to having a high-fiber diet are that it normalizes bowel movements, helps maintain bowel health, lowers cholesterol levels, helps control blood sugar levels and helps in reaching a healthy weight. The best forms of fiber are whole-grain products, fruits, vegetables, beans, peas, along with nuts and seeds. Processed foods like canned fruit and vegetables are lower in fiber so fresh fruit and produce is the better option.

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