FAT FACTS

FAT FACTS

Are you getting fat? Or Are you getting enough fat?

Is it bad to be fat? Or Is your fat bad?

How did you get fat? Or How much fat do you get?

These are some of the questions our Well-wishers Or our Doctor may ask. On one hand getting fat (Obese) is really a big problem for our heart health and overall well-being whereas on the other hand not getting enough fat (dietary fatty acids) in our diet would become a problem because many vitamins depend on fats to get absorbed into the body. Similarly, on one hand getting obese is bad whereas on other hand eating too much of bad fat may lead to coronary heart diseases. Lastly, on one hand it is very difficult to predict why one is getting fat (obese) whereas on the other hand we do not know how much necessary fat and from which sources we need to get daily.  

Let us make sure that the questions asked by Doctor are answered. We all work for a living, energy is required to work (mentally and physically) and fats are store house of energy. Fats help body to absorb certain nutrients, to maintain core body temperature and provide energy in the time of need. What time of need? Time when there is shortage of carbohydrates. So the bottom line is that the fats get stored in the body. If not utilized, they will start accumulating and make us obese and prone to diseases.

GOOD, NOT-SO-GOOD AND BAD

Suppose you are getting fats in moderation but the question arises whether you are getting good fat or bad fat.  Let us start by learning about different types of fats (fatty acids) - Saturated fat and Unsaturated fat. Further unsaturated fats are of two types – Monounsaturated and Polyunsaturated fat. Then there is another term - trans unsaturated fatty acids. In simple terms I would say that saturated are not-so-good and trans fats are bad and monounsaturated (MUFA) and polyunsaturated (PUFA) fats are good fats. Saturated fats are found in butter, clarified butter, cream, cheese, animal fats like lard, tallow etc. Saturated fats are supposed to cause cardiovascular diseases with increased level of cholesterol and triglycerides. Trans fats are found in some meats and milk products but these become worst when produced industrially where vegetable oils are partially hydrogenated to produce certain spreads and margarine. Trans fats increase bad cholesterol levels. Then comes the unsaturated fats MUFA and PUFA. These are found in nuts, seeds, fish and vegetables. These are good fats as they tend to reduce bad cholesterol. Most oils and fatty food have a combination of saturated fat, MUFA and PUFA but we should prefer the ones that have smaller amount of saturated fat and more of MUFA and PUFA. Nuts like almonds and walnuts and oils from seeds like flaxseeds, canola, safflower, peanut have a good amount of unsaturated fatty acids.

We discussed the good and bad fats with respect to their nature but now let us talk about the daily intake or daily body requirement of fats. Any kind of fat taken in large amount is bad for health. Fats get stored in our body and can make us obese, block our arteries and may even cause certain kinds of cancer. Use of fats in moderation is suggested by doctors. Consume saturated fats lesser in comparison to unsaturated fats. Total daily intake of fat varies between 50-80 gm depending on how much physical work out you do or as per your daily calorie requirements.   

     So friends choose good fats over not-so-good fats. Body needs balance of fat, carbohydrates and protein called balanced diet. Follow the Mantra of balanced diet if you want a disease free happy life.  

REFERENCES

https://www.nutrition.org.uk/healthyliving/basics/fats.html

http://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
http://www.runnersworld.com/sites/runnersworld.com/files/styles/article_main_image_2200px/public/articles/2015/07/healthy-fats-oils.jpg?itok=S9byt_AB