DO NOT EXCLUDE FATS FROM YOUR DIET!
Food that we eat contains two major groups, Micronutrients, and Macronutrients. Carbohydrates, fats, and proteins are your Macronutrients and Micronutrients are the smaller nutritional categories, such as individual vitamins and minerals. We need both the food groups in the right proportion for the normal function of the body.
The Most popular macronutrient is protein because of its ability to increase muscle mass and then carbohydrate and the least talked about is fats whereas consuming sufficient amounts of each will ensure that your diet is balanced
Fat it is the most concentrated source providing 9 kcal per 1 gram consumed, which is more than double the energy content of protein or carbohydrate (4 kcal per gram) and fibre (2 kcal per gram).
In the diet, fat is a carrier for the Fat- soluble like vitamins A, D, E and K, and supports their absorption in the intestine. Fat also keeps the hormone levels in check and regulate blood – glucose levels and insulin response. And highlighting the most important part and that is that it taste so GOOD!
it is advised that 20-35% of the total daily energy intake should come from dietary sources of fats.
The recommendations for total fat intake are further subdivided into advised intakes for the specific fatty acids.
- Saturated fats
- Trans fats
- Monounsaturated fats
- Polyunsaturated fats – Omega 3 Fatty acids and omega-6 fatty acids.
Different types have different chemical structures and physical properties. Saturated and trans fat are known as bad fats, although some amount of saturated fat won’t harm. They tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).
Saturated fat and Trans fats also raise LDL cholesterol, also known as “bad” cholesterol. Trans fat can also suppress high-density lipoprotein (HDL) levels or “good” cholesterol. Hence it is advised to choose Monounsaturated fats and polyunsaturated fats in your diet and to keep saturated fats to a minimum amount.
|BAD FAT||GOOD FAT|
|Samosas, Wadapav, Burger Patty, Chips||Nuts, Salmon, Avacados, Seeds|
To sum it up in simple words, here are 3 points listed down to understand how should you be consuming fat in your diet.
- Keep saturated fats to less than 6% of your total daily calories.
- Eating more unsaturated fats instead of saturated fats can help lower your LDL cholesterol.
Example for unsaturated fats – Sunflower oil, safflower oil, olive oil, peanut oil, canola oil, avocados, and most nuts, seeds. salmon, mackerel, and sardines, flax-seeds, walnuts, canola oil, and soybean oil.
As fats being the most concentrated source of energy, it is advisable you consume the same in moderation. Even the oils you use for cooking, your daily allowance of oil should be around 2 –3 tbsp and the rest can come from Nuts/seeds / fish.
Eating healthy is about making smart choices.
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