Is low fat healthier than high fat? Do you know how much fat you should eat each day? Nutritionist Rupali Datta answers these and other questions.
Low-fat diet: Fat is essential for many body functions; Exclusion can therefore be harmful to health. Fat is an important macronutrient needed every day to maintain the integrity of our physiology. Fat provides energy, protects our vital organs from injury by creating a protective layer around them, supports cell growth, and isolates our body. They are important for the absorption of fat-soluble vitamins and the production of hormones. Fats can be good too, as long as you make the right choices. Nutritionist Rupali Data talks about the pros and cons of low-fat foods that can make the difference for you.
Fats come from visible sources, added fats, and invisible sources in our diet, fats that are already present in food. But did you know that there are also different types of fats ?! You heard right! The different types of fats include:
- Good fats: monounsaturated fats, polyunsaturated MUFA, and PUFA fats.
- Bad fats: These are trans fats and saturated fats.
Fat is important, but it gets a bad rap because too good is not good either. High-fat diets are known to increase the risk of heart disease, stroke, diabetes, and obesity. If you choose healthy fats in the right amounts, you can enjoy them without increasing your risk of developing non-communicable diseases. Also, when following a weight loss diet, keep in mind that all fats provide the same amount of calories. So watch your fat intake. In other words, include foods that are good sources of monounsaturated fat for weight loss, but exercise in moderation.
Good fats like monounsaturated fats are linked to a reduced risk of high cholesterol, heart disease, and stroke. The best sources of monounsaturated fats are peanut, rice bran, olive, and canola oils. MUFAs are also found in almonds, nuts, and seeds. So make sure you include more fatty foods in your diet, but in moderation. Other types of good fats like polyunsaturated (omega-3) fats are essential for the body’s vital functions. Fatty fish like salmon, tuna, and walnuts are good sources of polyunsaturated fats.
Saturated fats come from ghee, butter, and coconut oil. Use them wisely. A better option would be low-fat dairy products, as well as nuts and seeds, which provide healthy nutrients in addition to saturated fat. Lean fish, chicken breasts, and eggs are also good sources of saturated fat, which our bodies also need. However, trans fats are a big no. Eating foods that have been cooked in oil that has been heated until repeatedly smoked, unbranded baked goods such as math, cookies, and namkeens are some of the sources of trans fat.
Here is a list of low-fat foods to add to your diet:
All foods naturally contain a certain amount of fat. But there are also low-fat foods that can be added to your daily diet.
- Vegetables and fruits such as spinach, kale, sweet potatoes, apples, oranges, guava et al.
- Whole grains and legumes contain moderate amounts of fat. They also add healthy fiber, antioxidants, and minerals to our meals.
- Food of animal origin (rich in protein) contains more fat. However, choosing low-fat dairy, lean meats, white meats, and serving sizes can help you stay on a diet. healthy and low in fat.
You don’t have to get rid of the fat; It is not healthy. Just choose smart! Stay healthy!