It is a universal belief that one should stop taking FATs when on weight loss journey. And over consumption of fat in diet can raise cholesterol levels & hence the risk of heart disease. But actually not all types of FATs can be termed as culprits.
FAT; a source of energy is a necessary component of the human diet. It’s one of the three macronutrients (other two are Carbohydrates, Proteins) required for optimum body functions. Fat helps the body to 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. It also Increases the number of cells in our body and protects our organs. Any fat that isn’t utilized or converted into energy by our body’s cells gets transformed to body fat. In the same way, unused carbs and proteins are turned into body fat.
Types of FATS
- Saturated and trans-fats (Unhealthy Fats) – increase disease risk. Saturated fats in the diet can raise cholesterol (a soft, waxy substance that can cause blockage) and that too LDL cholesterol (bad cholesterol). This can cause blockages in arteries in the heart thereby increasing the chances of heart disease. Saturated fats are solid at room temperature & are typically found in animal diets(including meat & dairy), although they can also be found in plant foods including coconut, coconut oil, palm oil, and palm kernel oil.
- Unsaturated fats (Healthy fats) – Swapping the saturated fats with unsaturated ones can reduce the risk of heart disease as it lowers cholesterol level. These are liquid at room temperature and can enhance blood cholesterol levels, relieve inflammation, normalize cardiac rhythms etc. Unsaturated fats are mostly found in plant-based foods including vegetable oils, nuts, and seeds. They support heart health and are of two types; monounsaturated or polyunsaturated.
- Monounsaturated Fats – By improving risk factors, monounsaturated fats may lessen the risk of heart disease. MUFAs, for example, may lower the total and low-density lipoprotein (LDL) cholesterol levels while maintaining HDL cholesterol level. MUFAs may also help blood arteries work better. In addition, some evidence suggests that MUFAs may help with insulin sensitivity.
Sources of Monounsaturated fats:
- Olive oil
- Canola oil
- Peanut oil
- Nuts & Nut butters
- Avocados
- Olives
- Polyunsaturated Fats – Polyunsaturated fats help with muscle movement and blood clotting. Polyunsaturated fats can be further divided into two types: omega-3 and omega-6 fatty acids. These are termed as “essential fatty acids”, since a human body cannot produce these on its own hence they have to be taken from other sources.
Polyunsaturated fats are found in high concentrations in
- Walnuts
- Sunflower seeds
- Flax seeds or flax oil
- Corn oil
- Soybean oil
- Canola oil
Omegas
- Omega-3 fatty acids help in reducing risk of cardiovascular disease & risk of clumping of blood platelets, lowering triglyceride levels (fat in blood). It also raises HDL/“good” cholesterol levels & lowers blood pressure. Adequate consumption of omega 3 even reduces the risk of breast, prostate and colon cancer. Flaxseeds, chia seeds, walnuts, plant based oils, & fish etc. are rich sources of Omega-3 fats.
- Omega-6 fatty acids are important for brain function as well as for optimal growth and development. Omega-6s aid in skin and hair growth, bone health, metabolic regulation, and reproductive system maintenance. Omega-6 fats are found in: soybeans, corn, safflower and sunflower oils, nuts and seeds, meat, poultry, fish and eggs.
What is the Optimal Level?
A meal high in saturated fats can raise LDL, or bad cholesterol leading to blockages in the arteries. Saturated fats also cause triglycerides (made from excess calories and stored in fat cells) to go up. High triglyceride levels increase the risk of high blood pressure, diabetes, and heart problems.
The need is to make a swap from saturated to unsaturated fats & also to check the type of fat content in a product or food item before buying or consuming it. Since when we consume a particular dish, we think we are eating just one type of fat. But actually all fat-containing foods have a mixture of various fats. Some are more common, thus we may link a specific item (such as butter) with a specific fat (like saturated fat). When we eat butter, however, you’re also getting monounsaturated fat. One should not take more than 20-25 gms of Saturated fat per day.
As already mentioned our body doesn’t make ‘essential fatty acids’ or Omega-3 & 6 hence they have to be consumed from the food that we eat. But even excess of omega-3 fatty acids, can change immune function in ways that can lead to an abnormal response to a viral or bacterial infection. Products, such as eggs, bread, butters, oils and orange juice etc. are being “fortified” with omega-3s hence have to be reduced. Too much omega 6 can raise blood pressure, lead to blood clots that can cause heart attack and stroke, and can cause water retention in the body. The thumb rule ratio of omega 6: omega 3 is 4:1.
To know the type of FAT one should carefully check the nutritional labels before buying FAT products: ((Source: https://www.nhs.uk/live-well/eat-well/different-fats-nutrition/)
- Total Fat – Fat content of 17-18 gms per 100 gms is considered high & upto 3 gms per 100 gms is low(1.5g per 100ml for liquids)
- Saturated Fat – Fat content of 5 gms per 100 gms is considered high & upto 1.5 gms per 100 gms is low(.75g per 100ml for liquids)
By Dr. Anubha Gupta
