With most readers here who are overweight or are worried parents for their overweight children, must be looking for terms like “fat-free diets” and “low-calorie fats” in this article. The hitting advertisements and posters of yummy fatty foods are all very tempting to avoid and bring in a natural sense of worry and alarm after binge eating them.
Here is how you can convert your likes for fats to your advantage. At Neutriful, I aim at teaching the concept of choosing healthy fats for all meals. With this concept, not only will you consume healthy fats but also learn how to modify them without touching too many calories.
Body’s building blocks
Adequate and recommended quantities of fat are building blocks for functional hormones and provide natural insulation for nerves and tissues in the body.
Fats with other nutrients are beneficial
Intake of recommended quantities of fats in combination with adequate carbohydrates, protein and fiber gives a feeling of satiety and prevent frequent munching on junk foods.
Rich carriers of vitamins
Fat-soluble vitamins like Vitamin A, D, E and K depend on adequate quantities of fat for their absorption in the liver.
House of essential fatty acids
Some of the fats we consume is home to essential fatty acids required for brain development in children and help maintain a healthy heart in adults. Examples of essential fatty acids include alpha-linolenic acid (omega-3) and alpha-linoleic acid (omega-6) found naturally in many foods.
Saturated fats, trans fats and cholesterol are the most harmful and unhealthy types of fats and should be consumed in minimal quantities.
All processed and packaged foods contain high quantities of saturated fats and trans fats. Read labels carefully before buying foods.
Healthy cooking oils like olive oil can become unhealthy too. The cooking method determines the health quotient of your oil. Some oils are cold pressed and hence to be used only for salad dressings and some can be heated at higher temperatures without exceeding their smoking points.
Recommended guidelines state that saturated fats must be less than 10% of total calories, dietary cholesterol should be less than 300mg per day. Pick your oil only after reading food labels correctly.
All fats are not good and bad. Natural foods have adequate fats stored within them and if consumed in small quantities provide vitamins and minerals. Eg Nuts and oilseeds are natural sources of fats and are highly beneficial.