Healthy Fats and Weight loss
Fats are one of the food sources apart from carbohydrates and proteins
which form a minor part of the human diet but its presence in the human diet is important. Fats have always taken a
back seat when we talk about it as a part of our diet. Fats mean it will make us fat. That's not the truth. The
truth is there are food sources consisting of good fats and there are food sources consisting of bad fats. Good
fats should comprise of about 10 -15% pf your daily diet. Good fats heal the body and bad fats harm it. Good fats
are responsible for slowing down the release of carbohydrate in the blood and hence slow production of glucose in
the blood which is good for health.
Let us categorize what are good and bad fats:
Bad fats : Saturated
fats and processed fats(trans fatty acids) are responsible for creating disease in
the body like high cholesterol, diabetes cancer. The food sources for bad fats are whole diary fat, egg yolk,
butter, ghee , red meat fat, palm oil , coconut oil, deep fried foods , hydrogenated and partially refined
hydrogenated oil products, margarine, baked products.
Good fats: Unsaturated
fats (polyunsaturated and mono unsaturated) comprise the good
fats category. These fats lead to lower levels of blood cholesterol and contains a very important fat nutrient
which the body requires called Essential Fatty Acids(EFA's) such as omega3 and omega6. The human body cannot make
EFA's and hence should be supplied through the human diet.
Polyunsaturated fat sources of food are fish, almonds. Flax seeds, wall
nuts, pecans, sunflower oil, safflower oil(safolla is a good brand to use). Wall nuts consist of omega3 EFA. Fish
consists of omega6 EFA.
Mono unsaturated fat sources of food are cashews, peanuts, cashews,
Important note: Whether it is good fats or bad fats, they are still high in
calories. Hence limit your fat intake to around 15% of your daily diet.
A person trying to lose weight or working towards good health should avoid eating saturated
fat products (or if they want to eat eat very less. For example do not have more than 3 egg yolks in a week). Try
to eliminate Trans fatty acids(deep fried foods) form your diet. They are a leading cause of heart disease. Start
incorporating good fat food sources in your diet.
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Refer to my other source of food energy sections: Proteins and Carbohydrates
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videos on healthy weight loss cooking.