FAT!!! As the name implies everybody wants to cut down on it. Good fat vs Bad fat is always remain a challenge. Lot of questions arouse How much fat is needed in a day ?? What is Good fat and Bad fat?? Do we need to eliminate it completely from food??
“Anything too much is always a problem”
Generally, a certain proportion of fat is required for the smooth functioning of several bodily processes. Fats are one of three major nutritional components- the other two care carbohydrate and proteins. According to the latest research fat should contribute between 20 to 30 percent of your daily calorie intake. Some fat is vital – in fact the World Health Organization recommends we need a minimum of 32g fat daily.
1 gram of fat contains 9 calories.
Your personal calorie and fat needs depend on a number of other factors, including your body size, level of physical activity and nutrition goals.
What’s also becoming more and more apparent is that the type of fat is just as important as the total amount we eat
These are found in nuts such as almonds and hazelnuts, cooking oils such as olive, peanut and canola; fat-rich fruits such as avocados and seeds such as pumpkin and sesame.
Sunflower, corn and soya bean oils are rich in this kind of unsaturated fat. As are walnuts, flax seeds and fish. Omega-3 oils, which have been hailed for their nutritive properties are also a kind of polyunsaturated fat and are found in high proportions in fish.
Saturated fats are mainly derived from animal sources. The list of saturated fats includes butter, cheese, cream and ghee , apart from lard and other animal fat, whole milk and dairy products and fatty meats such as skin on chicken, beef , lambs , pork and bacon. Some kinds of plant- based oils such as coconut and palm oil are also contain saturated fat. Saturated fats are an important carrier of fat soluble vitamins so it is important to include a small proportion of them in your diet. But they contribute in the creation of low- density lipoproteins(LDL or bad cholesterol) which carry cholesterol from the liver to the rest of the body. An excess of LDL clogs the walls of the arteries and affects blood flow to the heart. So it’s important to keep tabs on the amount of saturated fat you consume.
These are the worst kind of fat- they don’t have any health benefits and instead, actually compromise your health in the long run. Hence, they need to be avoided completely. Unfortunately, trans fats lurk in most deep fried and fast food such as biscuits, cookies, crackers, doughnuts and French fries.
Trans fats are made by heating liquid vegetables oil in the presence of hydrogen so that the oil takes on a solid form that is less likely to become rancid. But this process changes the basic composition of the oil. Trans fat actually reduce the amount of god cholesterol in the body and raise the amount of bad cholesterol, so limit your intake of these to less than 2 percent or negligible quantities.