For years, fat has been implicated as the leading cause of lifestyle diseases like obesity, diabetes, and hypertension. The fat scare was real, and our markets flooded with low-fat products.
The fat in food was replaced with other unhealthy substitutes and marketed as a "healthier" alternative.
Did it help?
No, the lifestyle diseases are still on the rise. Obesity in India is rising at an alarming rate. According to NFHS-5, nearly 24% of women and 22.9% of men are overweight or obese.
The importance of healthy fat in the diet has been recognised and extensively studied for its role in decreasing inflammation, improving heart health, and thyroid function.
It is time to rethink and ask ourselves, Is fat bad for us?
KNOW YOUR FATS
Fats are complex structures.
All dietary fats have a similar chemical structure: a chain of carbon atoms bonded to hydrogen atoms. What differentiates one fat from the other is the length and shape of the carbon chain, and the number of hydrogen atoms connected to the carbon atoms.
This small difference has a huge impact on the function of the fats in the body.
THE GOOD FATS
Good fats are healthy fats, a must-have in your diet. They are always liquid at room temperature and widely used in cooking. The two types of good fats are:
- Monounsaturated Fatty Acids (MUFA): help lower LDL cholesterol and raise HDL cholesterol levels. MUFAs are heart-healthy, anti-inflammatory, and help balance blood sugar levels. Olive oil, almonds, sesame oil, rice bran oil, groundnut oil, avocados, cashews, and peanuts are rich in MUFA.
- Polyunsaturated Fatty Acids (PUFA): contain the essential fatty acids, omega 3 and omega 6, which the body cannot synthesise on its own and needs to be provided through diet. Omega-3s are crucial for brain, hormonal, and heart health. They also help reduce inflammation. Flaxseed oil, fatty fish (salmon, sardines, and mackerel), Sunflower seeds and oil, soybean oil, corn oil, flaxseeds, chia seeds, and walnuts are good sources of PUFA.
Good fats provide energy and help absorb fat-soluble vitamins (A, D, E, K). They maintain the integrity of the cell membrane and skin health. Good fats also play a significant role in brain development and mental health. Good fats improve menstrual health by regulating hormone production.
THE SATURATED FATS
Not all Saturated fats are harmful.
Saturated fats have long been misunderstood and blamed for heart disease. Heart health depends on other factors like food source, overall diet quality, and individual metabolism, and not all saturated fats have the same effect.
Traditional saturated fats like ghee and coconut oil offer unique health benefits and are now reviewed in a more nuanced light.
- Ghee, a clarified butter rich in saturated fat, is a staple in Indian kitchens. In Ayurveda, ghee is believed to have medicinal properties. Ghee is a nourishing fat that supports metabolism, digestion, and hormone balance. Unlike processed fats, ghee contains butyrate, a short-chain fatty acid that supports gut health and reduces inflammation. Ghee is highly stable at high temperatures, making it excellent for cooking.
- Coconut oil is high in medium-chain triglycerides (MCTs), which are rapidly absorbed and used by the body. Lauric acid in Coconut oil kills and prevents bacteria from multiplying. Coconut oil is a good source of antioxidants, which provide anti-inflammatory, anti-diabetic, and cognitive effects.
While these fats can be healthy in small amounts, excess consumption can lead to weight gain or lipid imbalance.
Saturated fats found in highly processed or packaged foods like margarine, butter, processed cheese, full fat cream, deep fried fast foods, packaged snacks made with palm oils like chips, and commercial bakery products are all high in saturated fats are best avoided.
THE TRANS FAT
The worst type of dietary fat is trans-fat (often found in street food and bakery items). They are potentially harmful to health and should be avoided.
Trans fats are formed as a by-product during hydrogenation, wherein liquid vegetable oils are converted into semi-solid or solid fats to increase shelf life and prevent rancidity.
Trans fat raises LDL (bad) cholesterol and lowers HDL (good) cholesterol, a dangerous scenario that leads to heart disease, stroke, and diabetes. Trans fats increase inflammation, insulin resistance, and abdominal fat.
Studies have found that every 2% of calories from trans-fat increases the risk of coronary heart disease by 25%. According to the WHO, over 278,000 deaths per year globally are due to industrial Trans fats.
Be sure to check food labels for hidden sources of Trans fat, like hydrogenated vegetable oil, partially hydrogenated vegetable oil, palm oil, or shortenings.
SIGNS OF POOR FAT INTAKE
Eating a very low-fat diet or going fat-free can harm your health. The symptoms of insufficient fat intake are:
- Brittle nails
- Thinning hair
- Dry and scaly skin
- Weakened immunity
- Rashes and dermatitis
- Irregular menstrual cycles
- Low libido
- food swings
- Slow wound healing
- Cognitive issues
- Joint pain
- Persistent fatigue
HOW MUCH FAT SHOULD YOU EAT?
Now we know fat is essential for health, and the type, amount, and balance matter.
Dietary guidelines suggest that 20–35% of total calories should come from fat. For example, on a 2000 kcal diet, you can eat 44–78 grams of fat.
Out of this, saturated fat should only make up 10% of daily calories, Trans fat preferably 0% and the rest should be fulfilled by MUFA and PUFA.
TAKE HOME MESSAGE
Dietary fats are not as bad as their reputation precedes them or once thought to be. Groundnut or rice bran oils have high smoking points and are well-suited for Indian cooking. Avoid reusing oil as it creates harmful products.
A few myths that we need to dispel when it comes to fat are:
- Fat does not make you fat, but supports metabolism.
- Low fat is not healthy. Fat in these products is replaced by sugar or additives. Not a healthy option.
To answer the question, Fats are not bad for you. The magic lies in adding the right combination and quantity of fats. Be wise and choose wisely.