Trans FAT: Trans Fatty Acid. This kind of fat does not found naturally, it’s a man made product, occurring while unsaturated fats undergo a process called hydrogenation. This process is done to preserve the food and its texture. When it requires the oils to be in solid form, manufacturer achieves it by doing hydrogenation to increase its shelf life. This fat is very harmful, because it acts as a saturated fat raising blood cholesterol. So while selecting food from any grocery store look out for hydrogenated oils, partially hydrogenated oil, trans fat etc. and keep those food out of reach.
FATs that can be eaten regularly:
All the nuts, avocados, olives, milk and all milk products (cheese, cottage cheese, ghee (clarified butter), curd, yoghurt) oils like peanut oil, sunflower oil, safflower oil, coconut oil, flaxseeds oil etc.
FATs to avoid
fats from red and processed meat, fat in deep fried food, sweets, biscuits, cake and pastries.
How much to eat
Most conventional medical, health, and nutrition organizations recommend that for good health and weight control, you keep your fat intake below 30% of your total calories. Thirty percent is not necessarily the ideal amount for optimizing fat loss, muscle gain, and physical performance just because the mainstream experts say so. If you were to selectively pick your fats very carefully, a diet as high as 25-30% fat wouldn’t necessarily be a bad idea either. Lean proteins and complex carbohydrates are more thermic than fats, which would favor a lower fat intake. What’s even more important than the number of fat grams or the percentage of calories from fat is the type of fat you eat
Points to ponder
- More than 60% of the brain is composite of fat, so to help it function smoothly we should eat healthy fat.
- Fat lubricate joints, by eating proper amount of fat keeps our joints and ligaments healthy.
- Vitamin A, E, K & D cannot be absorbed without fat, as they are fat soluble vitamins.
- All fat if eaten in excess can cause a variety of health problems including weight gain, cholesterol, various heart diseases.