Fats are the misunderstood component of our diet. They make up for about 20-35% of daily calories intake yet they are either not consumed in their good form or if consumed, cause more damage than good.
Multiple benefits: Fats help in the absorption of fat-soluble vitamins (A, D, E, & K). Essential fats play an important role in basic metabolism and help prevent heart diseases too. It insulates the body and also helps in providing energy, healthy brain function and cell growth. Healthy fat not only helps you to shed excess weight but makes your hair shiny and nails healthier too.
Fats that don’t make you fat: The mono-unsaturated fats are easily used as fuel and help decrease cholesterol levels. They include olive oil, eggs, canola oil and nuts such as almonds, cashews, hazelnuts, peanuts and macadamia. Also, Poly-unsaturated fats which are mainly found in oily fish and plant food include omega-3 and omega-6 that are essential fatty acids our bodies can’t make. Omega-3 helps prevent heart diseases. It is found in eggs, cereals, poultry and seed oils. Omega-6 is found in salmon, sardines, tuna, anchovies, trout, linseed oil and walnuts.
Fatty fat: The tans-fat and saturated fats are the culprits that are readily stored as body fat and less used as body fuels raising blood cholesterol levels. The trans fat are the polyunsaturated fats that have been treated and remain solid at room temperature which is why they are extensively used in processed and packed foods like Cakes, fried foods, biscuits, pies and margarine. Saturated fats are mainly found in dairy and meat products such as fatty meats, sausages, salami, butter, full fat milk or cheese, palm and coconut oils.
Keep in mind: Choose more plant and fish based healthy fats and cooking oils over butter. Avoid packaged foods with ingredients like hydrogenated fats or oils as partially they are code for trans-fat. Fats never really make you fat unless they are treated or served in the form of bad carbs. Don’t aim for zero calorie diets. Include healthy fats, good carbs and sufficient proteins to your lunch box for good health and better immunity.
Have a good time eating!