Monday May 21, 2018

Everyone Keeps Talking About Proteins And Carbs, Know Why Fats Are Important Too

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Consume fats
Fat is one of the three macro nutrients that supply calories to the body.
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New Delhi, October 18: Made up of carbon, hydrogen, and oxygen, fats are organic compounds, belonging to a group of substances called lipids. Consume fats as they are good for your body but being mindful of the kind of fat you’re consuming is important. Fats come in both liquid and solid form and are a source of energy in foods.

Fat is one of the three macronutrients (along with protein and carbohydrates) that supply calories to the body. When your body runs out of carbohydrates to fuel itself, it starts using calories from fats to sustain itself.

Following changes can bring the benefits of fats with less worry

  • Carefully look at the food labels and check how much trans-fat is present
  • Start using oils in place of solid fats. Fry using olive oil rather than using butter; for any baking use canola oil
  • In place of meat, eat mackerel and salmon two times a week to get omega 3 fatty acids
  • Avoid saturated fats like cheese, mayonnaise, creams and start consuming avocados, walnuts, pistachios, flax seed, etc. Be mindful of what kind of fats you’re consuming. Consume fats of the Monounsaturated and Polyunsaturated family to get the benefits.

ALSO READ: Obesity leads to 13 types of Cancer, including that of Pancreas and Esophagus: Study

Fats perform functions which are vital for our body

 Consume Fats To Absorb Vitamins

Vitamins A, D, K, and E, known as fat-soluble vitamins, cannot be absorbed and stored without the assistance of fat. These vitamins improve our vision, absorb calcium, and help with blood clotting. It is important that we must have enough fat in our body so that we don’t become deficient in any of these vitamins. Consume fats to keep your vision and absorption of calcium right.

 Maintains Body Temperature

Fat cells insulate our body and maintain normal body temperature. Fat cells are stored in adipose tissue which is not always visible but can be seen if you are overweight. You may notice an abundance of adipose tissue around your thighs and stomach.

 Gives Energy

The body needs to function and in order to do that it requires energy. When it doesn’t get energy from carbohydrates, it turns to fat stores to fuel all its function. When a cell is in need of energy, a complex chemical process releases the fat from fat cells and converts it to usable fuel.

Consume fats

Consume Fats To Keep Your Skin and Hair Healthy

Fat aids in absorbing the increased amount of vitamin A, vitamin E, vitamin D through the bloodstream. Dry and flaky skin, therefore, is an indication of a deficiency in fatty acids.

Monounsaturated and Polyunsaturated fats are considered healthy for heart and help in reducing risks of cardiovascular disease and stabilize cholesterol levels. It is advisable that one must consume the aforesaid fats in place of trans-fatty, saturated, and hydrogenated fats.

– prepared by Siddheshwar Sharma. Twitter: @MancSiddheshwar

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Eat Less Saturated, Trans Fats to Curb Heart Disease: WHO

An active adult needs about 2,500 calories per day, Branca said

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The World Health Organization said Friday that adults and children should limit their intake of saturated fat — found in foods such a meat — and trans fat — found in foods such as french fries.
The World Health Organization said Friday that adults and children should limit their intake of saturated fat — found in foods such a meat — and trans fat — found in foods such as french fries. The World Health Organization said Friday that adults and children should limit their intake of saturated fat — found in foods such a meat — and trans fat — found in foods such as french fries. VOA

Adults and children should consume a maximum of 10 percent of their daily calories in the form of saturated fat such as meat and butter and one percent from trans fats to reduce the risk of heart disease, the World Health Organization said Friday.

The draft recommendations, the first since 2002, are aimed at reducing non-communicable diseases, led by cardiovascular diseases, blamed for 72 percent of the 54.7 million estimated deaths worldwide every year, many before the age of 70.

“Dietary saturated fatty acids and trans-fatty acids are of particular concern because high levels of intake are correlated with increased risk of cardiovascular diseases,” Dr. Francesco Branca, Director of WHO’s Department of Nutrition for Health and Development, told reporters.

The dietary recommendations are based on scientific evidence developed in the last 15 years, he added.

The United Nations agency has invited public comments until June 1 on the recommendations, which it expects to finalize by year-end.

Junk food.
Junk food. Pixabay

Saturated fat is found in foods from animal sources such as butter, cow’s milk, meat, salmon and egg yolks, and in some plant-derived products such as chocolate, cocoa butter, coconut, palm and palm kernel oils.

An active adult needs about 2,500 calories per day, Branca said.

“So we are talking about 250 calories coming from saturated fat and that is approximately a bit less than 30 grams of saturated fat,” he said.

That amount of fat could be found in 50 grams (1.76 oz) of butter, 130-150 grams of cheese with 30 percent fat, a liter of full fat milk, or 50 grams of palm oil, he said.

Trans fats

Trans fats occur naturally in meat and dairy products. But the predominant source is industrially-produced and contained in baked and fried foods such as fries and doughnuts, snacks, and partially hydrogenated cooking oils and fats often used by restaurants and street vendors.

In explicit new advice, WHO said that excessive amounts of saturated fat and trans fat should be replaced by polyunsaturated fats, such as fish, canola and olive oils.

Also Read: Lipid Accumulation in The Brain May Be an Early Sign of Parkinson’s Disease

“Reduced intake of saturated fatty acids have been associated with a significant reduction in risk of coronary heart disease when replaced with polyunsaturated fatty acids or carbohydrates from whole grains,” it said.

Total fat consumption should not exceed 30 percent of total energy intake to avoid unhealthy weight gain, it added.

The recommendations complement other WHO guidelines including limiting intake of free sugars and sodium. (VOA)