Not all fat is bad for you, and good bacteria can create a healthy microbiome in your gut.
American nutrition habits have a history of being anti-fat. But that’s too simplistic. Just as there is “good” and “bad” cholesterol, there is also good and bad fat. Bacteria can be good and bad, too. This might sound confusing, so let’s try and work some of these things out.
The key message here is: Not all fat is bad for you, and good bacteria can create a healthy microbiome in your gut.
There are two main types of fats: saturated and unsaturated. Unsaturated fat can be further broken down into subtypes, which include monounsaturated or polyunsaturated fats. The latter is perhaps easiest to recognize. These fats turn into liquids at room temperature; one example is olive oil.
Unsaturated fats are better for your heart. In fact, they can contain some very healthy ingredients, such as vitamin E, or fatty acids like omega-3 and omega-6. These substances are hard to find elsewhere. Polyunsaturated fats can help with blood sugar control and insulin resistance. This is great news for people who have type 2 diabetes.
Now, let’s talk about bacteria. You may have heard the expression “gut microbiome.” A whopping 90 percent of the bacteria that live inside your body can be found in the gut. They’re doing essential work there; without them, there would be no metabolism as we know it. Some studies even suggest that you can control your microbiome – for example, you can improve it by eating a range of seasonal foods throughout the year.
Two categories of food help your microbiome: probiotic and prebiotic foods. Yogurt and other fermented foods, such as kimchi, contain probiotics – live microorganisms within the food itself. Prebiotics don’t carry live microorganisms. Instead, they’re full of things like fiber and refined starches, which are hugely beneficial for your gut bacteria.
In 2014, scientists analyzed 43 studies of probiotics. They found a 21 percent reduction in the symptoms of irritable bowel syndrome, such as bloating and abdominal pain, when people consumed fermented foods like yogurt. In some cases, yogurt has even been shown to help control diarrhea.
So, then, are bacteria and fat universally bad for your health? Well, by now we’ve learned that the answer is far from a straightforward “yes.” - source: Blinklist.com
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