In the recent times fats have been highly criticized among other nutrients. This roots to the rising epidemic of obesity and awareness about the health issues that tag along with it. Which in turn has provided as a boon for the development of low fat products and fat substitutes. However with this article we shall understand that there is a need to consider the quality as well as the quantity of fat in diets rather than omitting it all together. The “Good Fats” are basically those fatty heroes that are beneficial for human health and contribute in the prevention of many chronic diseases.
How to reap the goodness of “Good Fats?”
Cook with combination of oils For cooking purpose, always use a blend of 2 or more vegetable oils. Combination of oils for best benefits: Groundnut:Canola-2:1 Ricebran:mustard-3:1 Industrially blended oils: Saffola Total Saffola Gold Saffola Tasty Virgin and extra virgin Olive oil are best beneficial when used for a dressing or low temperature cooking. Other varieties for High temperature Indian cooking are also available, read label cautiously to ensure your best pick. Oleev Active ( Olive oil + Rice bran oil)
Health Benefits: Reduction of LDL cholesterol and Triglycerides (TGs) (both known to be bad fats) Increase in HDL cholesterol (known as good fat) Increase insulin sensitivity Use the Magic Nuts and Seeds generously Walnuts, Peanuts, Sesame seeds, Flaxseeds, Pumpkin seeds. All your salads, smoothies, post/pre workout drinks
Break the Myth “Dairy-free” seems like the new trend that is doing the rounds these days. The reason for this is attributed to the quality of fats that dairy contains. Dairy, eggs, red meat do contain fats that may not be heart friendly. However there is another side to it that these foods also contain other nutrients that are important for your health. Milk and products: Calcium and protein + other minerals. Egg: The best protein source one can have. So going totally Off these foods is not recommended. Take home message: It’s not the fats per say “the villain” in the diet but the type and amount of it that you should be worrying about.