Myths about Fat. The fat you can eat and avoid

People are getting more conscious with regard to their gain in weight. Going to gyms, aerobics and doing crash dieting is most commonly found in today’s generation. It’s a good sing being health conscious and doing the beat to keep yourself fit with the busy schedule. But if you are trying to totally discard from having fat then there is a question. I know the word FAT might have raised your eyebrows. But have you ever thought that are all fats harmful to our body? Do we really need to omit fat from our daily diets? In this post, we will share the fat you can eat and avoid

fat eat avoid

Myths about Fat. The fat you can eat and avoid

There are a lot of types of fat, and there are some which are bad while others are essential. At the end of the day what matters is how much fat you consume, and what type of fat you eat. Here is the list.

Different Types of Fat

  • Unsaturated fat
    • Monounsaturated fat
    • Polyunsaturated fat
    • Trans fat
    • Cis fat
    • Omega fatty acids:
      • ω−3
      • ω−6
      • ω−9
  • Saturated fat
    • Interesterified fat
  • Fatty acid
  • Essential fatty acid unsaturated fat
    • Monounsaturated fat
    • Polyunsaturated fat
    • Trans fat
    • Cis fat
    • Omega fatty acids:
      • ω−3
      • ω−6
      • ω−9
  • Saturated fat
    • Interesterified fat
  • Fatty acid
  • Essential fatty acid

Why is Fat Indispensable?

  • Fat supply you energy in the form of adipose tissue.
  • Fat plays an important role in brain and eye health.
  • Fat gives elasticity and prevents aging of the skin.
  • Fat acts as insulation against temperature changes by subcutaneous fat stores.

Edible oils are made up of different types of fatty acids. Oils which contain a low amount of SFA and are rich in MUFA, omega and antioxidants are considered to be healthy. Mustard oil, groundnut oil, canola oil, and rice bran oil are few best oil picks. Olive oil is also good but not for cooking. You can use it for dressing salads.

How much fat we should eat every day?

  • Fat intake should not exceed 25-30 percent of our calories.
  • 8 – 10 percent of fat should come from saturated fat. Saturated fats are found in animal products like meat and full-fat dairy.
  • The American Heart Association recommends a trans-fat intake of less than 1 percent
  • For staying fit we should not consume more than 6 tsp of oils in a day.
  • In fact, we should consume less than 300mg of cholesterol a day.

So keep in mind that eating low-fat food doesn’t imply that we should give up fat. Rather we should educate each one of all which fats should ideally be avoided and which ones are more heart-healthy.

Related: How good is Honey for Health?

About Nidhi Paul

Who wants to bring Indian culture, Food, and her thoughts together to give the best India has and what we can learn from Indians and Indian aspects.

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