By : Apeksha Thakkar Clinical Dietitian, Certified Diabetes Educator and Nutrigenomic Counselor

What type of fats do you consume?

Fats are one major macronutrient like proteins and carbohydrates which are extremely important for transportation of fat-soluble vitamins like A, D, E and K. They act as insulators and protective shield to vital organs from shock and trauma. Each Gram of fat provides 9 Kcal. Fats are major source of energy and can help scaling up the calorie requirements in any diet plan. Fats are amazing macronutrient, which can improve better functioning of body organs, depending upon which type of fat is taken. Fad diets advocating about making diets ‘zero fat’ can come with some serious, detrimental health issues, which are often irreversible. The key concern should be on what types of fats are consumed. Since fats are concentrated form of calories, it is significant to consume right ones in right quantities. Bad fats are detrimental for heart, leading to clogging of arteries, which manifest the predisposition of CAD, myocardial Infraction and stroke.


Let us understand the difference types of fats and what fats can be taken to keep our heart and our body healthy. Fats can be differentiating into Good and Bad variants. Good fats, as name advocates, are good enough for to carry out above functions whereas, the bad ones do exact reverse.


Good Fats (Mono and polyunsaturated): - Good fats are categorized as unsaturated fats, which are further categorized as poly and mono unsaturated. Unsaturated fats are helpful in many ways by reduction inflammation, managing blood cholesterol, hormone production etc. Unsaturated fats, whether poly or mono unsaturated are usually liquids at room temperature. Examples of some unsaturated poly and mono unsaturated fats are olive oil, peanut oil, rice bran oil. Some vegetables like avocados are decent source of mono unsaturated fats. Seeds like flaxseeds, pumpkin, sesame seeds also have high content of unsaturated fats (Both mono and poly unsaturated). From weight management prospect, dietary changes with unsaturated fats can take another level of health- nutrition compliant diet. Good fats .in right about can give wonderful results with weight management.                                                                                                                                                   

Bad Fats (Saturated) - Saturated fats are fats which are usually solid at room temperature, they are generally pro inflammatory. Every food, even if it has unsaturated fats in it, will have some traces of saturated fats in it. As per the guidelines, saturated fat intake should be kept to around 10% or less of total calorie consumption per day. The major source of saturated fat comes from animal fats, but few plant sources like coconut, coconut kernel oil and palm oil have good percentage of saturated fat content.

Another category of ‘Bad ‘fats are trans fats which are found in most ready to eat, bakery and processed products. They are mediocre and do not impart good nutrition and jeopardizing body organs. A diet high in saturated and trans fat can result in insulin resistance, Increased probabilities of T2DM.

A nutritious, balanced and healthy diet should be planned in such way, that it stabilizes all kind of fats intake, considering health status, functionality and possible demerits coming each source of fats. From health perspective, intake of saturated and trans fats should be kept to minimalistic, formulation of diets with balanced proportions of good versus bad fats can help in maintaining good health.

Precision nutrition helps to get the right dosage of all kind of fats in more scientific style. The reason behind most fad diets fail, as they are work on the principle of immoderation.

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