Understand Your Fats and Fiber Essay Example for Free

Understand Your Fats and Fiber Essay Examples are fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk. These foods also contain dietary cholesterol. In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant foods, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol. Trans- fats (or trans- fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans- fats is â€Å"partially hydrogenated oils. Look for them on the ingredient list on food packages. Trans- fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans- fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes. The better fats are unsaturated fats called monounsaturated and polyunsaturated, and the best sources are fatty fish such as salmon, herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed. The functions of fiber and lipids in the body is fiber absorb cholesterol and slow glucose absorption. Although your body cannot process dietary fibers for energy, they provide bulk in your feces to avoid constipation and satiety without additional calories Fiber can be used to relieve mild-to-moderate diarrhea. Soluble fiber soaks up water in the digestive tract, which makes stool firmer and slower to pass. Lipids include such ompounds as fats, fatty acids and cholesterol. The functions accomplished by various lipids vary widely. But their most prominent and important function is for the storage of energy for your bodys use. According to Elmhurst College, each gram of lipids can provide 9 kilocalories of energy. Although carbohydrates and protein can also provide energy, it is significantly less than the amount provided by lipids. Some of the food sources of a dietary f iber such as fruits and vegetables, breakfast cereals can be a good source of fiber. Some fruits and vegetables are particularly helpful in treating constipation, such as prunes and prune juice. Fruits, beans, and vegetables, a good source of fiber is unprocessed wheat bran; one to two tablespoons can be mixed with food. One tablespoon of wheat bran contains approximately 1. 6 grams of fiber. There are two types of fiber, each of which is thought to have its own benefits the difference is that, Soluble fiber consists of a group of substances that is made of carbohydrates and dissolves in water, and Insoluble fiber comes from plant cells walls and does not dissolve in water. There are some benefits of a high-fiber diet like, Insoluble fiber (wheat bran, and some fruits and vegetables) has been recommended to treat digestive problems such as constipation, hemorrhoids, chronic diarrhea, and fecal incontinence. Fiber bulks the stool, making it softer and easier to pass. Fiber helps the stool pass regularly, although it is not a laxative. Also soluble fiber (psyllium, pectin, wheat dextrin, and oat products) can reduce the risk of coronary artery disease and stroke by 40 to 50 percent (compared to a low fiber diet). And soluble fiber can also reduce the risk of developing type 2 diabetes. In people who have diabetes (type 1 and 2), soluble fiber can help to control blood glucose levels. (American Heart Association 2013) Retrieve from: http://www. heart. org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Trans-Fats_UCM_301120_Article. jsp (USDA National Nutrient Database for Standard Reference) Retrieve from: http://www. uptodate. com/contents/high-fiber-diet-beyond-the-basics? view=print