While trying to lose weight or adopting a healthy lifestyle, you might have heard all things bad about fats. From vegetable oils, butter to ghee and cashew nuts, chances are you might have been told to avoid such food items for good health. Although some kinds of fats are bad but is this macronutrient really the kind of villain it is made out to be? To find the answer to this question, Onlymyhealth spoke to Dr Mohsin Wali, Senior Internist And Physician.
To answer the question, no, fat is not such a big villain, says Dr Wali. An essential macronutrient, it is a major source of energy for the body. In fact, just a gram of it contains as many as nine calories. It also helps the body absorb those nutrients and minerals that are soluble in oil.
Fats are of different kinds and each one of them has a different impact on the body, with some better than the others. For example, trans fat is the unhealthiest kind of fat, largely found in baked, fried, and junk foods. It should be avoided as much as you can. To know which fats are good for you and which are not, firstly you need to understand a bit about cholesterol, says Dr Wali.
What Is Cholesterol?
Again, it is widely said that cholesterol is all bad. However, just like in the case of fats, one kind of cholesterol is good and the other kind is not. A waxy substance, cholesterol is found in your body as well as in certain food items such as dairy, eggs, and meats. It performs the following functions:
- It plays a role in the production of vital hormones, as well as vitamin D.
- It produces bile acid, which helps in the digestion of fat.
- It makes the cell membranes strong and flexible.
- It makes metabolism effective.
Since it cannot dissolve in water, it is transported across the body by a molecule called a lipoprotein. It has more than one kind and includes low-density lipoprotein (LDL) and high-density lipoprotein (HDL). The LDL cholesterol is called bad as it is associated with plaque build-up in arteries. On the other hand, HDL cholesterol is considered good as it helps remove excess cholesterol from the body. Now coming back to fat, triglycerides is the most common type of it found in the body and it stores the excess energy generated from the food. When triglycerides are linked with a high amount of LDL cholesterol or a low amount of HDL cholesterol, in the body, it can cause fatty build-ups within the artery walls. This, in turn, increases the risk of heart attack and stroke.
Types Of Fats: Benefits, Risks
Now, coming back to fat, it is of the following kinds:
Saturated Fats
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- As the name suggests, these fats are saturated with hydrogen atoms and thus contain only one bond between the carbon atoms.
- Since these are saturated, they can stay solid at room temperature.
- You should have these in moderation as they increase the level of LDL cholesterol in the body, thus increasing your risk for coronary heart disease.
- This kind of fat is found in animal products such as milk, butter, cheese, and meat. It is also found in tropical oils such as coconut and palm oil. Processed meat, fast and fried foods are also high in saturated fats.
Monounsaturated fats
- These are also called monounsaturated fatty acids or MUFAs.
- These are considered to be more neutral compared to other fats.
- When replaced for the saturated kind, these reduce the level of LDL cholesterol. Similarly, when replaced for carbohydrates, this increases the level of HDL cholesterol in the body.
- Oils such as that obtained from groundnut, sesame, rice bran, mustard, olive are rich in MUFAs. Other food items that contain it include almonds, cashews, pistachios, avocados, eggs, and pumpkin seeds.
Trans Fats
- The most harmful variety, trans fats should be avoided as much as you can.
- Foods rich in trans fats include partially hydrogenated vegetable oils, refined oils, processed foods, baked foods, and junk food.
According to Dr Wali, one must “indulge in informed consumption.” One must know his/her dietary requirements. When buying packaged food items, you must go through their ingredients to know what kind of fat you are consuming and in what quantity. Also, do not adhere to the advise of completely giving up fats. Eating right and having everything in moderation is the key to a long, healthy and fulfilling life.
Photo Credit: Freepik