The Hindu Business Line : The good, the bad and the ugly... fats

Low-fat diets have been in news due to an increase in heart disease and obesity, thereby leading to a misnomer that all fats are "bad for us". Most of us are aware that we should eat less fats but it is imperative that we also understand the types of fat as some are beneficial and required for the body to function effectively.

To reap the benefits of fats as a macronutrient, the key is to include the right ones in the diet and eat them in moderation.

TYPES OF FAT

The good - unsaturated fat Unsaturated fats can be a healthy choice. These fats can reduce cholesterol levels and provide essential fatty acids (EFA) that the body needs. EFAs (omega 3 & 6) cannot be synthesised in the body, so it is vital to obtain them from the diet.

Cooking, heating and food processing can easily damage EFAs. Foods rich in unsaturated fats include oily fish (sardines, hilsa, raavas, bandga), nuts, seeds (sunflower, pumpkin, flaxseeds/linseeds, sesame), sunflower oil, olive oil, rapeseed oil, vegetable oils.

The bad - saturated fats A high saturated fats diet leads to obesity, heart disease, cancer and diabetes and may affect the body's ability to metabolise essential fatty acids effectively. Foods high in saturates include dairy, red meat (mutton, lamb, pork, beef), hard cheese, butter, cakes, pastries, biscuits, cream, coconut oil, palm oil, coconut cream, ghee, khoa.

The ugly - trans fats Trans fats have a similar effect on blood cholesterol as saturated fats, that is it raises the type of cholesterol in the blood, that increases the risk of heart disease. The process of hydrogenation which involves turning liquid vegetable fats into solid fats leads to the formation of trans fats.

Trans fats are mostly found in biscuits, cakes, processed foods, pastry, and margarine. These foods are generally high in saturated fat, sugar and salt, therefore best consumed in moderation.

Trans fats are also found naturally at very low levels in foods such as dairy products, beef and lamb.

USES OF FATS

The body burns fat to produce energy and is required for cell growth. They also help protect our organs and keep us warm. Fats are vital for the absorption of the fat soluble vitamins (A, D, E, K) and they produce important hormones too. The human brain is more than 60 per cent fat. The majority of fat in the brain is essential fats and must be supplied in the diet for it to function optimally.

Deficiency of EFA's (unsaturated fats) in the body can lead to dry eyes/skin, depression and other mental disorders, eczema, psoriasis, inflammatory disorders, tendency to clot formation in the blood, hyperactivity and attention deficit disorder in children and many more health problems.

Fats are the most energy dense macronutrient (providing nine calories per gram of fat), so the focus should be on cutting down on foods high in saturated fat or trans fats and replacing these foods with ones that are high in unsaturated fat instead.

INCLUDE RIGHT FATS

Increase your intake of seeds and nuts - mix one measure each of sesame, sunflower and pumpkin seeds, and three measures of flaxseeds in a sealed jar and store in the fridge. Add two tablespoons of these seeds to your breakfast on salads or snack on them during the day.

Grinding the mix in a coffee grinder or a good blender helps absorption, particularly for sesame and flaxseeds (linseeds). Snack on fruits, seeds and unsalted nuts instead of chips, chocolates, cakes and biscuits. Eat oily fish: A 100 gram serving of oily fish (grilled, baked or stir-fried), two to three times per week provides a good source of omega-3 fats (EFA).

Limit intake of fried foods to once a week or fortnight. Try stir frying or steaming as much as possible. Use olive oil as a salad dressing or for stir frying and vegetable oils for everyday cooking. Consume ghee and butter in moderation. Avoid hydrogenated margarines. Use nut butters, hummus, tahini (sesame seed paste) as spreads instead. Minimise intake of saturated, processed and hydrogenated fats. This includes red meat and products (sausages, salami, bacon), dairy products, fast foods such as burgers/chicken nuggets, confectionery, mayonnaise and most salad dressings. Read the foods label for hydrogenated fats.

Limit red meat to once a week only. Consume dairy in the form of home-set curd, buttermilk (beneficial for the gut as they contain the friendly good bacteria - probiotics) and drink soya milk instead.

SOME SALAD DRESSINGS

Mix curd with mint (pudina) paste, season with salt, pepper, green chilli paste (to taste). Add a bit of water to get the required consistency and dress your salad.

Mix equal amounts of olive oil and vinegar, add 3-4 cloves of garlic, 2 tablespoons of lemon juice, 2 tablespoons of soy sauce, season with salt and pepper for a tangy dressing.

The author is a nutritionist. meghna@nutrinirvana.com

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