When an individual pretends to be health-conscious, the first thing he/she would cut from his/her diet would be fat. Is that right to cut down such a macronutrient from the diet. In the body, the functions of fat are enormous.
It is not the fat to be cut down, but the source, quantity has to be given importance. Fats provide 9 calories for each gram irrespective of the source or type of fat. Also, there are good fats and bad fats.
Fat is available from the following sources.
Myths of Fats
When it comes to health, fitness, diseases and diet, the most myths revolving would be around fats.
1. To be healthy avoid fat in the diet
When it comes to health, the popular saying is to avoid fat. But this is not correct. Fat performs a lot of functions in our body. Fat plays many essential roles such as an instant source of energy, absorption of fat-soluble vitamins, insulation and many more. Hence completely avoiding will make a person unhealthy.
2. Fat leads to belly fat
Another saying is fat intake can lead to belly fat. Belly fat is not just due to fat in the diet. Belly fat results when an individual is having an unhealthy diet, physical inactivity, poor sleep, stress, too much alcohol, smoking and most important genetics. A balanced diet, active lifestyle, proper sleep, and good habits would help in reversing belly fat.
3. Include as many PUFAs as they are healthy
Increased intake of any type of fat could lead to health issues. All fats contain 9 calories per gram. Consuming high quantities of any fat, including PUFAs, could lead to weight gain and related health conditions. So limit the intake of PUFA
4. Avoid Ghee as it is an animal source
Though animal sources, ghee contains antioxidants, conjugated linoleic acid and fat-soluble vitamins like vitamins A, E, and D. Moreover, the conjugated linolic acid in ghee aids weight loss, not weight gain and also additionally strengthens the guts by preventing the formation of plaques. The addition of 1 tsp of ghee to the diet is permissible
5. Avoid egg yolk as it is rich in cholesterol
Along with cholesterol egg yolk also contains vitamin D; choline, a B vitamin that supports the functioning of the liver, brain, nerves, and muscles and phytonutrient, lutein beneficial for the functioning of the eye.
6. Daily intake of nuts will make you fat
Nuts are rich sources of monounsaturated and polyunsaturated fats. These fats are healthy fats and are good for managing your weight. These nuts also contain protein and fibre will enhance the satiety hormones and thus keep you feeling fuller for longer and assist in controlling your appetite and thus helps in weight loss.
References
- https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/ ****
- Cassady, B.A., et al., Mastication of almonds: effects of lipid bioaccessibility, appetite, and hormone response. Am J Clin Nutr, 2009. 89(3): p. 794-800.
- Liu, A. G., Ford, N. A., Hu, F. B., Zelman, K. M., Mozaffarian, D., and Kris-Etherton, P. M. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16 (1), 53. https://doi.org/10.1186/s12937-017-0271-4 ****
