Myths and doubts surround the mysterious fats that we eat. All fats are not created equal. Read on to know more about the truth behind good, not so bad and ugly fats.

The “good”

Unsaturated fats: 

These undoubtedly do the greatest good to overall health.  There are two main types under this class of fats, namely, polyunsaturated (PUFA) and monounsaturated (MUFA) fatty acids.   Omega 3 and omega 6 are two kinds of PUFA fats that perform crucial roles in the body. Of this , omega 3 has been found in many studies to be beneficial to heart health, brain functioning and cognitive development in children. MUFA too, has been recognized as being heart healthy. Most national and international health agencies recommend an ideal balance of the two, with emphasis on omega 3 fats and MUFA.

The “not so bad”

Saturated Fats:

Saturated fats are found mostly in animal products such as whole milk, butter, ghee, ice cream, cream, cheese, lard and the fat found in meat. In plants, saturated fats are found in tropical oils such as coconut and palm. Saturated fats play a role in raising blood cholesterol and putting us at greater risk for heart disease, but only when they are in excess.  However, recent research has highlighted the fact that saturated fat from natural food sources such as milk, butter or eggs are not harmful, and upto a certain limit (7 to 10 % of your total day’s calories) is perfectly fine and indeed beneficial.  These fats help the body absorb fat soluble vitamins such as A, E, D and K and certain antioxidants such as lycopene.  All of these food sources that are high on saturated fats, are also good sources of these nutrients.  Cholesterol is an essential part of our diet, since Vitamin D is made in the skin with the help of cholesterol.

PUFA:

These are a type of polyunsaturated fats, once hyped as being the only fats that “remove” cholesterol and keep the heart healthy.  This lead to an overdose of PUFA based “sunflower oil” revolution !  However, scientists now know that excessive PUFA can be harmful to the body, since it is prone to a process called “oxidation” in the body.  This is similar to the rust that forms over iron due to exposure to oxygen or air.  This damage leads to chronic lifestyle diseases including cancer, heart disease and diabetes.

The “ugly”

Hydrogenated oil or Trans Fats:

These are the ugliest types , known to be more dangerous than the “bad” fats.

Cholesterol is a waxy substance that needs the help of substances known as “lipoproteins” to be transported in the blood. These lipoproteins work as transporters and are of two types, low density lipoproteins (LDL) and high density lipoproteins (HDL). Trans fats raise the levels of LDL – the “bad cholesterol” which damages arteries, and lower HDL, the “good” cholesterol which remove LDL from our blood.  Trans fats are directly associated with a high  risk for diabetes, cancer, obesity and many other ills.

Trans fats are found in margarine, most commercially baked goods including cookies, crackers, doughnuts and pastries, and many deep-fried foods and chips. All the bad stuff we love to eat. Watch for ‘trans fats’ on package labels, and where they are not listed watch for ingredients containing ‘partially hydrogenated and hydrogenated oils’.

Eating a balanced diet rich in essential “good” fats day after day may be a challenge in this fast paced times.  Calorie Care offers a very convenient way to ensure you get the benefits of healthy fats and other essential nutrients in calorie controlled meals.  Log on to caloriecare.com to begin your health and nutrition journey.