Diet is one of the most important factors for maintaining good health, followed by exercise. Eating large amounts of certain foods just because they taste good can easily harm your health, and fatty foods are among the culprits. Fat contains 9 kcal per gram, a high-calorie nutrient. In our body, fat serves as the main energy storage. Let’s take a closer look at fats, an essential nutrient.
Why You Must Include Fat: Energy Production, Storage, Temperature Regulation, and Organ Protection
When people think of fat, they often picture greasy foods like meat or bacon, but fats are also present in healthier options like nuts, olive oil, and sesame oil. While it's important not to overeat fat, consuming it in moderation is necessary. Fat helps regulate body temperature, protects organs from external shocks, and plays a vital role in energy production and storage. Additionally, fat assists in the absorption and transportation of fat-soluble vitamins (A, D, E, and K).
"This is Too Much for Me" – Late-Night Snacks Can Damage Your Pancreas
Most fats consumed through food are in the form of triglycerides, which are broken down by the pancreas's enzymes and absorbed in the small intestine. The most critical role of triglycerides is providing essential fatty acids. However, overeating foods like pork belly, fried chicken, and organ meats places a significant burden on the pancreas. Especially fatty late-night snacks can overwhelm the pancreas, forcing it to work overtime while the body is asleep. Such habits not only lead to weight gain but can also damage pancreatic health.
Animal Fats and Processed Foods vs. Olive Oil, Sesame Oil, and Fish
Fats are broadly categorized into saturated and unsaturated fatty acids. Saturated fats are commonly found in animal fats like beef tallow, pork lard, butter, and coconut oil, and are also present in processed foods made with palm oil, such as instant noodles. Excessive consumption of saturated fats increases the risk of hyperlipidemia, raises LDL cholesterol (the “bad” cholesterol), promotes blood clot formation, and narrows arteries, leading to conditions like myocardial infarction and stroke.
On the other hand, unsaturated fats help lower cholesterol levels in the blood, reducing the risk of heart disease and stroke. These fats are found in fish oil, perilla oil, sesame oil, olive oil, and nuts. However, despite their benefits, unsaturated fats are still high in calories, so individuals aiming for weight control should limit their intake. For instance, it’s advisable to limit nut consumption to a small handful.
Reducing Saturated Fat vs. Tempting Snacks
To reduce saturated fat intake, try consuming lean meat and removing fat when possible. Blanching meat in boiling water to extract the fat is also effective. Steaming food instead of frying is a healthier option. Additionally, processed meats like bacon, sausage, and ham should be eaten less often. To remove fat from meat soups, chill them in the fridge and skim off the fat before eating. Use vegetable oils for cooking, and when possible, choose oils rich in unsaturated fats, like olive oil.
To reduce fat absorption in the stomach, pair meals with fiber-rich whole grains and vegetables. Processed snacks like cookies and pastries, which often contain trans fats from margarine or shortening, should also be consumed in moderation. Always check food labels and avoid products high in trans fats.
Summary: This article discusses the importance of managing fat intake to maintain good health and prevent harm to organs like the pancreas. While fats play essential roles in the body, overconsumption, particularly of saturated and trans fats found in animal products and processed foods, can lead to weight gain and cardiovascular diseases. Instead, unsaturated fats, found in olive oil, fish, and nuts, are a healthier option, though still requiring moderation due to their high calorie content.
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