With a wish to have a slimmer look, modern generation often deplete essential tiny power packed nutrients of life, known to us as ‘FATS’. So what are these fats actually, what they consists of, are they really harmful to us? Well, all the answers of these common questions are described below in the coming sections.
We all know about carbohydrates and proteins, but one more component that we don’t pay attention to is called as fats. It is one of the component of macronutrients alongwith carbohydrates and proteins. Also known with a name (fatty acids and lipids) fats are made up of three molecules, combinely called as triglycerides.
TYPES OF FATS
There are mainly two types of fats, Saturated fats and Unsaturated fats. Let’s have a detailed look inside.
Saturated Fats: It includes animal based products more commonly, which are usually solid at room temperature. Such as dairy products(butter, full fat milk, cheese, cream), also includes products such as palm oil, meat, coconut milk and cream, ghee, potato chips, biscuits, cakes etc.
Unsaturated Fats: They are beneficial to us and are required for healthy lifestyle. It further includes polyunsaturated fats(omega-3 fats found in oils mainly fish oil, omega-6 fats found in some nuts, some oils such as soybean oil, etc) and monounsaturated fats, usually liquid at room temperature found in (olives, avocados, peanuts, etc).
Trans Fats: The processed fats (called hydrogenated vegetable oils or HVOs), usually are unsaturated fats but behaves as a saturated one as they are altered during processing of unsaturated fats to increase their shelf life. They are also bad for us as they reduce good cholesterol levels in our body and increased bad cholesterol levels, usually found in many packaged food items, butter and some Margarine.
Good fats and Bad Fats: After all the deeper understanding on fats lets have main info regarding what are the good fats, that are required in our body and what are bad fats, that we should stay away from.
Good Fats: It includes monounsaturated fats (nuts, peanut butter, vegetable oils, avocados) and polyunsaturated fats (plant based foods and oils), omega- 3 fatty acids( fish, walnuts, flaxseeds, canola oil) and omega-6 fatty acids( walnuts, roasted soy beans,vegetable oils, seeds, etc).
Bad Fats: It consists of saturated fats (beef, pork, chicken, dairy foods, tropical oils etc) and trans fats ( fried foods, margarine, baked foods, processed foods, etc).
Importance of Fats: It is hard to believe, but a truth that, fats are also very important for a healthy lifestyle. Pondered! Let’s read further, fats are considered as source of energy, provides essential energy to our body, also extra calories that we consume stored in special fatty tissues termed as adipose tissues.
Fats are also required for brain development and proper functioning of nerves. Fats are also required for the transportation of fat soluble vitamins such as vitamin A,D,E,K through bloodstream for their proper absorbance in body. They are required for proper functioning of body cells and tissues. Fats are also required for the formation of steroid hormones required for the regulation of many bodily processes.
How Much Fat is Required By Our Body?
Daily fat requirement of our body is around 20 to 30% of our daily calories intake. Saturated fats (bad Fats) shouldn’t be consumed more then 10% of our calories whereas trans fats should be limited to less then 1%.
So, next time before You opt for ‘fat free’ products, just keep in mind that fats aren’t making you fat, extra calorie consumption does. Fats are even required by your body, and should be consumed in moderation. So add saturated (good fats) in certain amount and deplete unsaturated (bad Fats) from your diet. Munch on these power packed cell boosters without any guilt.! 😀