Fats and Oil: Everything You Need to Know
CAN FATS BE GOOD FOR YOU?
YES!!! Fats are one of the important Macronutrients. When it comes to dietary fat, what matters most is the type of fat you eat. There are several types of dietary fats, and some are much healthier than others.
But not all fats are equally beneficial. Some fats are better for you than others and may even help to promote good health. Knowing the difference can help you determine which fats to avoid and which to eat in moderation.
Why do we need fats?
A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which our body cannot make itself.
Fat helps the body absorb vitamin A Vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.
Any fat that’s not used by your body’s cells is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat.
All types of fat are high in energy. A gram of fat, whether it’s saturated or unsaturated, provides 9kcal of energy compared with 4kcal for carbohydrates and protein.
Types of fat
a. Mono-unsaturated fats: A good fat
- reduces overall cholesterol level, and especially LDL (bad cholesterol)
- Also increases the level of HDL (good cholesterol)
- found in nuts and seeds, avocado, olive oil, and canola oil.
b. Polyunsaturated fats :
- Another good fat.
- Reduces overall cholesterol level specifically LDL (bad cholesterol )
- Found in fish, sunflower, safflower, corn oil, and soybean oil
c. Saturated fats:
- Increases overall cholesterol level, specifically LDL ( bad cholesterol).
- Found in animal-based food such as meat poultry, egg, and also in butter, cream, and other dairy products.
- Also found in plant based products are coconut oil, corn oil, and palm kernel oil
d. trans fats:
- A bad fat.
- Increase the level of LDL and decreases the level of HDL (good cholesterol)
- Found in hydrogenated fat products such as margarine and vegetable oil.
- It is also used in packet food such as cookies, crackers, chips, and fried food from fast food.
Bottom line:
Fats are essential for several body functions. However, not all dietary fats are equally beneficial.
High intake of saturated raises the level of low-density lipoprotein(LDL) cholesterol in the body and this can increase the risk of cardiovascular disease.
So you should add them to your meal in smaller quantity
Adding Monounsaturated fat molecules to your diet can lower the LDL (bad cholesterol). And can increase HDL which is good cholesterol.
Diet rich in MUFA may also reduce a person’s risk of cardiovascular disease.
But simply adding Monounsaturated fats to the diet will not have this effect, unless the person also reduces the intake of saturated fat.
