How Much Fat We Really Need?
There are several myths about how much fat is required for the human body to function smoothly. Some of the people tend to avoid consuming the food high in fat while others consume substantially. However, neither of the two tendencies is suitable for an ideal health.
What is fat?
Fat is also referred to as lipid. It is a kind of grease or lubricant that is helpful in keeping the body in a functioning condition. Fat is essential for the body; however, its excessive accumulation in the body is deleterious to health.
Which are the sources of fat?
Fat is found both in both meat and vegetation. The body gets energy from the fat. It is an essential element to reduce the use of protein. The body requires less protein due to the presence of fat.
Is fat found in fruits and vegetables?
Along with the oilseeds and meat, fat is also found in almost all the vegetables and fruits; however, the quantity of fat in fruits and vegetables is comparatively less.
What are the types of fats?
There are various types of fats in the food sources; however, the saturated, unsaturated and the poly-unsaturated fats are considered to be more prominent. Vitamin A, D, E, and K are all soluble in fat.
The low fat dairy products are considered to be very nutritious. The women that obtain the calcium from low fat dairy food can reduce their weight and body fat in two years without undergoing any hardships of physical exercises.
Noteworthy points for maintaining a good health
Calculated and controlled use of the fat useful for health
The natural unsaturated fats are found in liquid form at the room temperature. Omega – 3, Omega – 6, and Omega – 9 are unsaturated fats, and all these unsaturated fats, if used in limited or calculated quantity, are highly beneficial for maintaining good health.
Harmful effects of saturated fats
Found usually in meat and dairy products, the unsaturated fat freezes at the room temperature. It is considered to be highly deleterious to health as it enhances the level of bad or harmful cholesterol in the body.
Trans-fats – extremely dangerous for health
Trans-fats are prepared artificially by hydrogenation. The best example of this type of fat is the vegetable ghee or vanaspati ghee. It is very much harmful for health.
Myths and facts about fats
Myth: fat in the body increases due to the consumption of food full of fat.
Reality/fact: The fat does not necessarily accumulate in the body only by the consumption of the food items rich in fat. Be it the protein or carbohydrate; the excess consumption of food accumulates it in the body in the form of fat. The body accumulates the protein and carbohydrates etc, by converting it into energy in the form of fat.
Myth: Fat calorie is the cause of the people being overweight.
Reality: It is said that the fat calorie is the cause of being overweight, and the calorie protein causes to decrease the weight. However, this is not the truth. The only difference between the fat and the protein calorie is that the fat has more calorie than the protein. 1gm of fat consists of 9 calories, whereas the same amount of protein has only 4 calories.
Myth: Fat is deleterious to health.
Reality: Fat is very beneficial for our body to function in a proper manner. It causes the production of various types of hormones, which play a vital role in controlling the metabolism of our body. It keeps the energy accumulated in the body which is very much helpful in keeping the body in functioning while the stomach is empty.
Abstinence and reduction in food intake do not cause the reduction of the amount of fat in the body. What gets reduced, are the water level and the weight of the muscles. This is just the temporary weight loss, and is quite harmful for health. The moment you put a moratorium to this process of abstinence and reduction in food intake; you would gain extra weight quite rapidly.
You are advised to limit your fat intake at 65gms per day. It is sufficient to render you the energy of about 585 calories.
A few significant advices:
- The share of fat should be about 25-35 percent of your daily calorie intake.
- The share of saturated fat should be less than 7% of the total calorie intake.
- The consumption of Trans-fat should be less than 1% of the total calorie intake.
- For the purpose of benefiting from the fats; it is advisable to consume nuts, seeds, and fish etc, without salt.
- The daily intake of cholesterol should be less than 300mg, and the heart patients should consume even lesser amounts.
- Use the edible oils that are naturally found, for instance; the canola oil, sunflower oil, and olive oil etc.
- Use the soft margarine butter (artificially made from vegetable oils) instead of the butter made from milk.
- However, this margarine butter should be in the form of a paste. It does not contain any Trans-fats, and is ideal for good health.
- The excess consumption of the French Fries, Crackers, Cookies and Cakes etc should be avoided. All these food items contain a substantial amount of Trans-fats.
- The consumption of fried and baked food items prepared from the hydrogenated and semi-hydrogenated oils should be as less as possible. All such food items contain excess amount of fats leading to the debilitation of health.
Source: American Heart Association