Fat is a type of nutrient, and just like protein and carbohydrates, your body needs some fat for energy, to absorb vitamins, and to protect your heart and brain health.Saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids are the three types of fatty acids that make up diverse lipids. Monounsaturated and polyunsaturated lipids are both healthy fats. Omega-3 and omega-6 fatty acids are two types of polyunsaturated lipids. Coconut is a very good source of healthful fats as it contains medium-chain triglycerides. MCTs are a form of fat molecule that is easily absorbed by the body and used as fuel by our cells very quickly. Use of red palm oil should be encouraged in countries where vitamin A deficiency is a public health problem. Flaxseed oil, avocados, olive oil, nuts, seeds, and fish are the other good sources. Edible plant foods have a low content of fat and SFAs (except for nuts and oilseeds) and are fairly good sources of MUFAs and PUFAs.Replacing carbohydrates with MUFAs increases HDL cholesterol concentrations. Dietary fat provides energy and serves as a vehicle for fat-soluble vitamins and facilitates their absorption.Since fat provides high energy value (9 kcal or 37.7 kJ/g)as compared to carbohydrates or proteins (4 kcal or 16.7 kJ/ g), fat content of a diet contribute significantly to its caloric density.Fat improves the texture, taste, and flavour of meals while also reducing the time it takes for the stomach to empty, affecting satisfaction. They are necessary for the development of the central nervous system, modulation of lipoprotein metabolism, and lowers the risk of non-communicable diseases like cardiovascular disease and obesity. Requirements of fats and oils for adults were set between 15-30% E (35% E for active individuals who are in energy balance), at least 20% E for women in reproductive age and 30-40% E for children up to 2 years.
According to several studies, healthy fats are an excellent choice for breakfast since they provide energy that is burned off during the day and also give a sensation of satiety; however, fats should be avoided at night as they may get stored in adipose tissue leading to weight gain.
Hence increase the consumption of ‘good fats’ (polyunsaturated including n-3 and monounsaturated) and limit the proportion of ‘bad fats’ (saturated) and avoid trans fats in the diet.
TIPS
- Lets see some of the correct combination / blend of 2 or more vegetable oils
Oil containing LA + oil containing both LA and ALA
- Groundnut /Sesame/ Rice Bran/ Cottonseed + Canola
- Safflower / Sunflower + Palm oil/Palmoleinc + Mustard/ Rapeseed
Oil containing high LA + oil containing moderate or low LA
- Sunflower / Safflower + Palmolein/ Palm oil/ Olive
- Safflower / Sunflower + Groundnut / Sesame/ Rice bran/ cottonseed
- Limit the use of butter/ghee
- Avoid use of Hydrogenated vegetable oils as medium for cooking / frying and can be replaced with palm oil, sesame, cottonseed
- Bakery fat, shortening, Mithai / Indian sweets etc — Food applications which require solid fats : coconut oil/ palm kernel oil/ palm oil can be used