7 Shocking Facts About Fat

As millennials and Gen Zener’s are turning into health enthusiasts, they are getting one basic thing completely wrong. And that’s – ‘all fats are bad. Being a desi, fats made a major part of our diet. So, all these debates that labelled fats as ‘unhealthy’, made me dig the real fat facts. 

So, in this blog, I will tell you everything about fats, unfiltered!

You probably already know that fats as a source of energy. But that’s not its only purpose. Fats also help the body use some vitamins and keep the skin healthy. It provides a cushion that protects your skeleton, nerves and vital organs from damage. Thus, Fats are an essential part of our diet and nutrition. 

Having established that, here are the fat facts that every health enthusiast must know!

7 Shocking Fat Facts You Must Know!

The different kinds of fats

There are different types of fats – unsaturated fats, saturated fats, trans fat.

Unsaturated fat is the healthiest type of fat. The main sources are – olive, corn, peanut, almonds, walnuts, and pistachios. Avocados and fish are also excellent sources of unsaturated fat. Unsaturated fats can improve blood cholesterol, lowers triglycerides and reduce the risk of heart disease.

Saturated fat is a less healthy option. It can raise the bad cholesterol in the blood. Though it’s not possible to completely avoid saturated fats, it can be limited. Butter, cheese and red meat are rich in saturated fats. 

Trans fat from partially hydrogenated oil is very bad for health. Eating a small amount of trans fat even on a regular basis raises the risk of heart disease. So, it’s best to avoid trans-fat altogether. Commercially prepared baked foods, snacks, and processed foods are a rich source of trans fat. 

Also Read: Are low sugar food labels misleading consumers?

Cutting down the trans fats

Most processed and packaged foods contain trans-fat. Regular intake of such foods increases your health risk. So, the best option is to eat home-cooked healthy meals. This not only keeps your health in check but also aids in achieving weight loss. Another tip is to check the label for ‘zero trans-fat’.

Also Read: 5 most important health tips for a healthy life

Ditching the low-fat Diet

Are you able to maintain a healthy weight, blood glucose and blood cholesterol while eating a low-fat diet? If yes, then that diet is working for you. But for many people, low-fat diets don’t work.

Studies revealed that low-fat diets are no better than high-fat diets. 

Low-fat diets are high in carbohydrates. Especially the ones labelled as ‘low-fat’ like sugary drinks, refined snacks, potatoes, white rice and flour. These ‘carbs’ can trigger blood sugar and increase the risk of diabetes and heart disease. Also, such diets are non-satiating thus ringing the hunger bells more frequently. This can lead to over-eating and obesity!

Also Read: 10 Most Common Health Mistakes 

The facts about fat-free diets

Many foods contain little to no fat in their natural state. Fruits, vegetables, whole grains, dried beans are naturally low on fats. These are healthy choices for fat-free diets. 

But the processed foods labelled as “low fat” or “fat-free” are faux. They are high in salt, sugar and starch to make up for the flavour. These foods cause more harm than good and this is proven by research!

Eating fats won’t make you fat

This is a big myth that ‘eating fats make you fat.’ It’s the calories that count. As I already elaborated in my previous blog, the mathematics of weight loss is simple. It’s the balance between the amount of calorie intake and the amount of calorie burnt.

Many processed foods that claim to be zero fat are high in calories. That’s the reason behind the skyrocketing rise in cases of obesity. Zero fat beverages are a major contributor to obesity and diabetes.

Losing weight on a low-fat diet

Losing weight is possible on any diet considering you follow the law of calorie. Which is, calorie intake should be less than calorie burning. Many people have chronicled their weight loss journey without compromising on fats. 

Today, many top nutrition experts advise adding ghee to the diet. Ayurveda has always been a big fan of ghee for its therapeutic and protective properties. Milk, nuts and other natural sources of fats are also good for your health!

Clinical trials too proved a low-fat diet is not very effective in weight loss goals, especially in the long term.  Rather choosing a balanced diet with a proper portion of nutrients is the secret to weight loss. 

The better alternative

As Ayurveda says, a perfect diet is one that includes all the tastes and all the nutrients. So, fill your plate up with a variety of foods. Eat the seeds and the nuts, fruits and veggies, egg and milk, juices and spices. Don’t miss the whole grains and proteins.

Keep your meals simple and nutritious. Make sure to add salads and yoghurt to your meals. Another important thing to note is food compatibility. You should never mix certain foods like milk and salt, milk and fish, fruit juices and meals!

Take Away!

• Not all fats are bad, not all fats are unhealthy!
• So, rather than running behind a fat-free diet, one should focus on a healthy balanced diet.
• Include healthy unsaturated fats from natural sources and cut back on the unhealthy processed junks. 
• Choosing the right fats is the secret to a healthy body and a healthy heart!