Facts Of Fats:
Cooking oils commonly used today can be high in omega-6 fatty acids, and there's some debate about the ideal balance of omega-3 and omega-6s in our diet. Here's the breakdown:
Omega-6s: Necessary fats, but some think high intake can promote inflammation.
Omega-3s: Anti-inflammatory fats, crucial for heart and brain health.
The concern is that the modern diet leans heavily towards omega-6s from vegetable oils like:
Sunflower
Corn
Soybean
Cottonseed
These oils are great for high-heat cooking, but moderation is key.
Focus on omega-3s:
Eat fatty fish, flaxseeds, and walnuts.
Use healthy cooking oils:
Opt for olive oil, avocado oil, or canola oil (which has a lower omega-6 to omega-3 ratio than other vegetable oils.
Good Fats Can Make Your Meal Healthy:
Generally, healthy fats are preferable to relying solely on vegetable oils.
Here's a deeper dive into why:Good vs. Bad Fats:Healthy fats:
These include monounsaturated and polyunsaturated fats. They can lower bad cholesterol (LDL) and raise good cholesterol (HDL), reducing the risk of heart disease. Examples include avocado oil, olive oil, fatty fish, nuts, and seeds.Vegetable oils: While some vegetable oils contain healthy fats (like olive oil with monounsaturated fats), many are high in polyunsaturated fats specifically omega-6. While omega-6 is essential, the modern diet tends to be overloaded with it compared to omega-3. This imbalance can contribute to inflammation. Some common vegetable oils high in omega-6 include soybean, corn, and sunflower oil.Nuances of Vegetable Oils:Processing: Many vegetable oils are highly refined, stripping away some nutrients and antioxidants.Oxidation: These refined oils are prone to oxidation at high temperatures, potentially forming harmful compounds.So, What to Do?Prioritize healthy fats: Focus on incorporating sources of monounsaturated and healthy polyunsaturated fats (like omega-3) from your diet.Choose Wisely with Vegetable Oils: Opt for unrefined options like extra virgin olive oil for lower heat cooking and dressings. Limit your intake of oils high in omega-6, especially for high-heat cooking.Consider Alternatives: Explore healthier high-smoke point options like avocado oil or ghee (clarified butter) for high-heat cooking, used in moderation due to saturated fat content in ghee.Remember: Balance is key. While healthy fats offer numerous benefits, moderation is still important.
Fat soluble vitamins work with good fats:
Fat does play a key role in fat-soluble vitamin absorption. Here's a breakdown:
Fat-soluble vitamins:
Vitamins A, D, E, and K. Unlike water-soluble vitamins that freely dissolve in water and are excreted daily, these vitamins need fat for absorption.
Absorption:
When you consume foods rich in these vitamins along with healthy fats, like those found in nuts, seeds, avocado, or olive oil, your body absorbs them more efficiently.
However, it's not just about any fat. Consuming an overall healthy diet rich in various good fats is ideal. While some fat is necessary for absorption, excessive fat intake isn't recommended.
Good for absorption:
Include healthy fats in your diet when consuming foods rich in fat-soluble vitamins.
Not a free pass:
Focus on a balanced diet with a variety of good fats, not just high-fat meals overall.
Breaking the myth:Good fats are essential but cooking oils are not...
Problem with today's world is that only those researches find the attention which are good for the profit taking industry.
It was always a proven fact that vegetable oils cannot replace good fats especially those oils which have excessive amount of omega 6 fatty acids.But they were promoted as a good thing.Onthe other hand good fats rich in omega 3 fatty acids and good cholesterol which is the main building block of many vital body cells was demonized because there was not enough for everyone but cooking oils were available in bulks.It was dishonesty of the industry that they tried to demonize good fats like butter says that use vegetable oil because fat causes heart attack.
It was started in the 60 s.But today we know it's our lifestyle which is the problem not fats which is causing heart attack and other illnesses.The fact is that fats help to make so many essential cells of the body that we might not survive without good fats and cholesterol.
Today we know excessive use of vegetable oil is not good but proper use of good fats protect us from the same diseases like heart attack for which they were wrongly blamed to cause.So if you want to have healthy heart and healthy brain you need fats and cholesterol which are good.
Vitamins A, D, E, and K are all essential nutrients that play vital roles in keeping your body healthy. They are categorized as fat-soluble vitamins, meaning they get stored in your body's fat tissues and liver. Unlike water-soluble vitamins that need to be replenished daily, your body can store fat-soluble vitamins for longer durations.
Here's a closer look at why each of these vitamins is important and consequently fats and good fats are a necessary evil even if you think like that.
Vitamin A
is necessary for normal vision, especially night vision. It also helps maintain healthy skin, mucous membranes, and the immune system
Vitamin D
is crucial for strong bones as it helps your body absorb calcium. It also supports the immune system and muscle function
Vitamin E
acts as an antioxidant, protecting your cells from damage caused by free radicals. It also helps maintain healthy skin and eyes and supports the immune system
Vitamin K
is essential for blood clotting and bone health. It also plays a role in cell communication
In general, a balanced diet rich in fruits, vegetables, whole grains, and lean protein can provide you with enough of these vitamins. However, if you have concerns about getting enough vitamins, a healthcare professional can advise you on whether you need a supplement.
Food Sources Of Good Fats And Cholesterol:
There are two main types of good fats: monounsaturated fats and polyunsaturated fats. These fats can help lower your bad LDL cholesterol levels and raise your good HDL cholesterol levels. Here are some food sources of good fats:
Monounsaturated fats:
These fats are found in olive oil, canola oil, avocados, nuts, seeds, and some dark chocolate.
Polyunsaturated fats:
These fats are found in fatty fish (such as salmon, tuna, and mackerel), soybean oil, corn oil, and walnuts.
Good cholesterol, also known as HDL cholesterol, helps remove bad cholesterol from your arteries. Here are some foods that can help increase your HDL cholesterol levels:
Fatty fish:
Fatty fish, such as salmon, tuna, and mackerel, are a good source of omega-3 fatty acids, which can help increase HDL cholesterol levels.
Olive oil:
Olive oil is a good source of monounsaturated fats, which can also help increase HDL cholesterol levels.
Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and flaxseeds, are a good source of plant sterols, which can help block the absorption of cholesterol in the gut.
Avocados:
Avocados are a good source of monounsaturated fats and fiber, both of which can help improve cholesterol levels.
It is important to note that a healthy diet is just one part of managing your cholesterol levels. You may also need to take medication to lower your cholesterol. If you have any concerns about your cholesterol levels, please talk to your doctor.
FAQs
What are the best fats for our body?
Ans:
There are many delicious and healthy sources of good fats around us! Here are a few key categories:
Fatty Fish: These are rich in omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. Examples include salmon, mackerel, sardines, herring, and tuna.
Nuts and Seeds:Nuts and seeds are a great source of healthy fats, fiber, protein, vitamins, and minerals. Almonds, walnuts, pecans, chia seeds, and flaxseeds are all good choices.
Avocados:Avocados are a unique fruit that is loaded with healthy fats, fiber, and potassium. They can be enjoyed in many ways, such as on toast, in salads, or in guacamole.
Olive Oil:Extra virgin olive oil is a staple of the Mediterranean diet and is a great source of monounsaturated fats. It can be used for cooking, baking, and salad dressings.
Full-fat Yogurt:Full-fat yogurt is a good source of protein, calcium, and probiotics. Look for yogurt that is plain and unsweetened, and add your own fruit or honey for sweetness.
It's important to remember to consume these foods in moderation, as they are still calorie-dense. However, including plenty of good fats in your diet is essential for overall health.
Is cow butter or desi ghee good for health?
Ans:
Yes infact it is as good as other good fat sources .The only compulsion is to have active life style to consume those fats properly.Good cholesterol in ghee actually help out body to repair heart and brain cells.
What is the cheapest way to get healthy fats?
Ans:
Flex seeds are the kind of food which has no match in having good fats.
Take flex seeds,roast them dry in a pan and grind them . Remember without grinding flex seeds will not digest properly.Store them in a glass jar .Use one tablespoon full .You can eat it in juice smoothie or any other way.Remember it has more Omega-3 fatty acids than in fish.
Can we replace carbohydrates with fats during dieting?
Ans:Yes indeed,infact keto diet has the same plan in which carbs are replaced with fats to reduce weight without losing energy.
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