Search
 Healthy Living » Diet & Nutrition » Good Fats   Login
  

  
 Diet & Nutrition

June 2010
Good Fats
Dr.Priyanka Rohatgi
 
Despite the fact that many people think Indian diet is full of fat, recent research has shown that 90% of us do not eat enough good fats.

Body fat storage is often associated with excess dietary fat intake, though these factors are loosely correlated, they by no means, form the complete picture as far as unwanted weight gain is concerned — fat intake does not always pose these kinds of problems. Since it has been proven as a medical fact that dietary fat can have a deleterious impact on health and body composition, hence it’s essential to understand the fat quality in detail. We need to know that when it comes to fats, they are not all created equal, they can be broadly categorised into three groups; the good fat (Monounsaturated and Polyunsaturated which are beneficial to your health, and heart) and the badfat (Saturated fat) and the very bad fat (Trans fats).

Remember that all fats are high in calories – that in mind, the best choices for heart health are the monounsaturated fats (oils, nuts and peanut butter), omega-3 fats (fatty fish such as salmon and tuna) and the polyunsaturated fats (mayonnaise, pumpkin seeds etc.).

Omega-3 and Omega-6
There are three types of omega-3 fatty acids: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) found in fish oil, and alpha-linolenic acid (ALA) found in plant foods such as nuts, seeds, and vegetable oils (especially flaxseed oil). Omega-3 fatty acids are not one single nutrient, but a collection of EPA, ALA and DHA. They are proved to lower blood pressure, combat LDL (bad) cholesterol, fight inflammation and protect the brain and nervous system.

Omega-6 fats stimulate the inflammatory pathways and promote blood clotting. Omega-3 fatty acids on the other hand are anti-inflammatory in nature and thin the blood.

Carry home message
Really good fats/oils come from unrefined vegetable sources or oily fish. Here are some basic guidelines for how to choose the best type of fat:
  • For cooking, use extra virgin olive oil or alternate between the blend of MUFA with PUFA.
  • For salads, use canola oil, soy oil, extra virgin olive oil.
  • Eat regular helpings of oily fish like salmon, mackerel, sardines and tuna. Add pumpkin seeds, walnuts, and flax seed or meal to your diet frequently; eat more greens and squash, use olive oil and some cold-pressed canola or walnut oil when cooking, and try to eat grass fed meats whenever possible.
Note: Flax seed oil, hemp seed oil, canola oil and oily fish are great sources of one of the key essential fatty acids.
Dr.Priyanka Rohatgi is Chief Clinical Nutritionist and Head,Department of Clinical Nutrition and Dietetics, Apollo Hospitals, Bangalore.


    
 Also See
Heart Friendly Diet
Super Tomatoes
Virtues of a Berry
Feed The Bounce In your Locks
Sinusitis De-clogging is the Mantra
How Flexible Is Your Diet?
Ready-To-Eat Foods Right Choice Is The Key
Mango Mania!
Waking Up To Coffee More Readily
Food For Your Athlete-In-Making
What Dictates Your Cooking Methods?
Flawless Flax!
Tangy, Tart, Tasty Mustard!
Monsoon VITALITY
Binge Eater? Help Yourself. HERE!
Don't Knock The Building Blocks
Goodness of Holi Goodies!
Fasting Fundamentals
Dry Fruits in a Wholesome Meal
Diet for Stamina
Hypertension: Diet In A Pinch
Cricket Diet
Best and Worst Fast Food Salads
NutritionFor Women At Every Age
Go (Pea)Nuts With The Spread
Pomegranate a little sweet,a little tart and a lot healthy!
How to Control Your Portions
5 Ways to Avoid Stress Eating
The High-BP Diet
Lunch Box Fat
Go Easy on Your Diet and Sleep More
Better Body Built in Budget
Wholesome Calcium
Pathway to a Beautiful Mind
Haunting Hunger
10 Foods that Seduce the Sandman
Taste the Health of Brandy!
Diet for the Bedridden and Wheelchair Bound
A Plum a Day Keeps the Doctor Away!
Liquid Diets
Teens and Junk Food
Teen Diet Plan
Comfort Food to Quit Smoking
The Goodness of Cardamom
Pump Up Your Energy Levels
Detox
Bouncing Back from Fatigue
All About Veganism
Foods To Keep Warm And Healthy
Add Firmness and Strengthen Breasts
Deciphering Health Claims of Nutrition Labels
Yoghurt The Wonder Food
Dietary Advice for Sports Persons
Cool, Calming Diet
Diet During Travel
Dairy Bones & Much More
Beat the Heat, with Summer Foods
Healthy Snacking for Binge Eating
A Mouthful of Beans
Diabetic Diet for Non-vegetarians
Spice without the Burn!
10 New Healthy Trends
The Green Diet
Too Much of a Good Thing Can Be Bad
Fruit of the Month: Orange
10 Immunity Boosting Foods
Eat With the Season
Anti Cancer Diet
Rice Rice... All the Way...
5 Reasons Why Brown Rice is Healthier
Calories and Nutritive Content of Fruits
Finger Licking Rajasthani Fare
Eating Disorders
Prevent Acidity
Get a Balanced Diet
Diet for Diabetes and Metabolic Diseases
Detox Diet
Calorie Sheet of Common Food Items
Aphrodisiac Foods
The Goodness of Thai Cuisine
Nutritional Needs of Children
7 Tips to Stay Slim Through Winter
Get In the Zone with the Zone Diet
How to Enjoy Food While Staying Fit and Healthy
Tipping the Scales: Eat the Right Carbs with the GI Diet
Unleash the Purple Magic: The Nutrition in Purple Colored Fruits and Vegetables
Using Artificial Sweeteners
10 Nutritional Myths Busted