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Fat – An Important Macronutrient 

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Fat is one of the 3 macronutrients therefore very important for various critical processes in our body like for absorption of certain minerals and vitamins, etc. 1g of fat provides 9 kcal thus being high in calories many people eliminate fats from their diet. In processed foods sugars are used to replace fats and these sugars add up to a lot of extra calories without having any nutritional value.

Trans fats are the bad type of fats that should be avoided as they negatively impact our health and have no nutritional value. Trans fats are found in baked goods, fried foods and processed snacks. Hydrogenated oils are the main source of trans fats in processed foods and thus should be avoided completely.

Apart from trans fats, there are unsaturated and saturated fats. Let us understand the difference between the two and help you understand how they affect your body.

  • Saturated Fats: These fats remain solid at room temperatures and include sources like a fatty piece of lamb, beef, dairy products like whole milk, shortening, cheese, butter, coconut and palm oils. Some studies claim that these fats raise blood lipid profile, lower LDL levels, cause inflammation and increase the risk of heart diseases.
  • Unsaturated Fats: They remain liquid at room temperatures and are of two types which include: MUFA and PUFA.
  • Monounsaturated Fats: These foods include olive oil, avocados, seeds, nuts, etc., this helps to lower the risk of cardiovascular diseases and also improve overall mortality.
  • Polyunsaturated Fats: These fats are required by our body for various functions like blood clotting and muscle movement. Our body does not make this fat thus dietary consumption of PUFA is very much important. Polyunsaturated fats are divided into 2 types: omega 3 and omega 6 fatty acids.
  • Omega 3: It is beneficial for heart health and the best sources include: soybeans, walnuts, chia seeds, flaxseeds, sunflower seeds, etc.
  • Omega 6: Too much omega 6 causes inflammation and also raises the risk for various health conditions.

In conclusion, add fats to your diet to increase satiety and improve your blood lipid levels while maintaining a healthy weight but choosing the right fat source is very important. Opt for oils like olive oil, avocado oil along with nuts and seeds and while shopping always read the nutrition labels.

References:

  • Perumalla Venkata, R., & Subramanyam, R. (2016). Evaluation of the deleterious health effects of consumption of repeatedly heated vegetable oil. Toxicology reports, 3, 636–643. https://doi.org/10.1016/j.toxrep.2016.08.003

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