Fats are beneficial for health, here’s why!

Fats are bad in excess but including fats in your daily diet is a must. Here's why!

By: Bhavyajyoti Chilukoti | | Updated: May 30, 2017 4:04 pm

If you ask a layman the health benefits of eating fats, you d probably be laughed at. You may also be lectured about the harm that fats can do to the body. Fats are bad in excess, we all know, but fats (not all but some) are essential. Ms Gauri Iyer, Technical Head, AAK Kamani Pvt Ltd, sheds light on the importance of fats for overall health. But before that, you need to know what are good fats and bad fats. Also Read - 5 surprising food sources of omega-3s, the nutrient that keeps your heart healthy and more

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There are good fats and bad fats and hence it is crucial to understand the difference between the two and make choices on whether to include or exclude oils and fats in our diet. The four major kinds of fats include Monounsaturated Fats (MUFAs) and Polyunsaturated Fats (PUFAs) — which are good fats and Trans Fats and Saturated Fats (SAFAs) — which are categorised as bad fats.

MUFAs are said to lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. PUFAs help to reduce LDL cholesterol, but too much can also lower HDL cholesterol. On the other hand, too much of SAFAs helps to raise LDL cholesterol levels. Additionally, trans fats which are formed during the process of hydrogenation, tend to increase the LDL level which may lead to cardiovascular disease (CVD) and decrease the good cholesterol i.e. the HDL. MUFAs like olive, canola and peanut oil and PUFAs like corn, sunflower, soybean and safflower oil should be incorporated in our diet as they are healthier fats and tend to lower the risk of heart disease. Read more on saturated, Monounsaturated, Polyunsaturated Fats: What s best for your health?

Health benefits and functions of fats:

1. Provide energy

A majority of people believe that carbohydrates are the only providers of energy for our body. One gram of carbohydrate provides four calories of energy, whereas one gram of fat provides nine calories, which is more than twice the energy produced. It is recommended that in a 1,800 calorie diet, 20-30% of the total energy should come from oils and fats. Oils and fats which aren t immediately used as energy are stored in cells and later on broken down when extra energy is required by the body.

2. Aids in the absorption of vitamins

Fat soluble vitamins like A, D, E, and K are extremely crucial, and we require them on a daily basis. These vitamins depend on fat for storage and absorption. Vitamin A helps to keep our eyes healthy; Vitamin D helps to keep our bones strong, Vitamin E neutralises free radicals and Vitamin K assists in blood clotting. To absorb the important vitamins in the body, it is essential to consume fats.

3. Boosts immunity and protects the body

Oils and Fats act as a natural cushioning mechanism for our body. It protects vital organs from being damaged when the body suffers a sudden impact. Saturated fatty acids are found to be very effective in improving the immune response of your body as they are antifungal, anti-bacterial and anti-inflammatory in nature.

4. Hydrates the skin and eyes

The saturated fatty acids also help in improving the lubrication of your body. Deficiency of omega-3 and omega-6 fatty acids causes flaky skin, dull nails, dry eyes etc. For maintaining healthy, skin and nails, consumption of these fats is essential as they help our bodies absorb high amounts of fat soluble vitamins through the bloodstream.

5. Balances hormone levels in the blood

The right quantity and quality of fats are essential as fats manage our body s production of hormones. Oils and Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body’s functions. Essential fatty acids have been found to be enablers of the process of fat burning and inducers of the right metabolic rate in the body. In diabetics, they have also been found to be working as regulators of the blood sugar levels.

6. Aids proper functioning of the brain

Saturated fatty acids have been reported to be extremely effective in checking osteoporosis and aiding in the proper functioning of the brain. As the brain is made up of cholesterol and essential fatty acids, any shortage of essential fatty acids may reduce the brain’s activity which covers all kinds of subconscious and conscious functions of the brain. Not just this, oils/fats provide the structural components of cell membranes in the brain.They are the most efficient sources of energy for our brain cells, which along with exercise helps in memory retention, increasing learning capabilities as well as affects our mood and hormones.

7. Lowers cholesterol and the risk of heart disease

People, who consume good amounts of fatty fish, flaxseeds or flaxseed oil or any vegetarian source of omega 3, receive adequate omega-3 which helps to maintain HDL (Good Cholesterol), reduces LDL (Bad cholesterol) and lowers triglyceride levels. By reducing sugar and carbohydrate intake, triglyceride levels and the risk of heart ailments can be reduced. HDL cholesterol containing saturated fats, such as egg fats and coconut oil, may reduce the risk of coronary heart diseases and regulate the level of insulin in your blood due to antioxidant properties. Moreover, including omega-3 fatty acids like fish oil supplements, flaxseeds or flaxseed oil or any vegetarian source of Omega 3 helps lower the level of blood pressure in patients who have hypertension. Here’s more on which cooking oil is best for your heart?

8. Reduces the chances of rheumatoid arthritis and osteoporosis

Research shows that people who do not consume any oils and fats have a higher risk of developing osteoporosis. Alternately people who consume fish oil, flaxseeds or flaxseed oil or any vegetarian source of omega 3 have shown reduced signs of rheumatoid arthritis such as joint pain and stiffness.

9. Improves fertility

Reproductive health is a major concern for both men and women; and in both, the reproductive hormones are made up of essential fats. Any condition of low intake of the essential fats may cause a problem of infertility in men and women, irregular cycles and menopause in female, and fluctuating male hormone levels in men.

10. Helps in weight management

Recent research has shown that a balanced diet, consumption of omega-3 fish oil, flaxseeds or flaxseed oil or any vegetarian source of omega 3 along with regular exercise can boost weight loss. Here are 10 FAT RICH foods that help you lose weight and stay healthy!

It is evident that oils and fats are essential for maintaining a healthy life and regular metabolic functions of the body. One should emphasize on the quality of fats that are consumed rather than the quantity in which fats are included in the diet. The most important factor is to be aware of our eating habits and how it is affecting our body. Oils/fats, carbohydrates or proteins anything consumed in high quantities or very meagre quantities are not healthy for the body. It is suggested that we include everything in measured quantities to our daily diet to maintain a good balance.

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Published : May 30, 2017 3:20 pm | Updated:May 30, 2017 4:04 pm

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