What exactly is fat? Is all fat bad for me? Why do we need fats in our diet?
When we think of fat, more often than not, what comes to our mind is body fat (read a protruding belly or those jiggling arms) and cholesterol. But, not all of the fat that you eat is converted to body fat. While it is true that any fat (carbohydrates or protein) that is not used by your body's cells or turned into energy is converted into body fat, it is also true that your body cannot function without fats. Fats form a part of every cell of the body, they provide warmth to the body, protect internal organs, help absorb some vitamins and minerals, they provide us with a feeling of fullness after eating.
Fats are also extremely essential to keep our bones and joints lubricated, keep the skin soft and supple and they also add lustre to your hair!
Fats if eaten in the right amounts, also help optimise blood sugar levels.
Also, research has shown that the right kind of fats are great for mental health too and they help uplift one’s mood!
There are two types of fat - Healthy fats, and Unhealthy Fats.
Healthy or "good" fats, also known as unsaturated fats (MUFA and PUFA) can help improve our good cholesterol (HDL) levels and reduce the risk of inflammatory and metabolic related disorders. They also help in balancing hormones.
Good quality fats like omega 3 (found in walnuts, salmon, chia seeds etc) and Medium Chain Triglycerides (MCTS, as found in coconut) are used by the body for instant energy rather than being stored as fat. They are like a powerhouse of energy, which could be exactly what you need if you are feeling out of sorts and therefore help uplift your mood!
Some sources of Healthy fats include:
Avocados
Nuts such as almonds, walnuts, cashews, pistachios, Brazil nuts, Macadamia nuts, pine nuts
Seeds such as flax, chia, pumpkin, sunflower, hemp, watermelon seeds, garden cress seeds
Olives
Coconut
Fish such as Surmai, Indian Mackeral/ Bangda, Pomfret, Salmon, Tuna, Sardines, Rawas, Rohu.
Unhealthy fats, on the other hand, mainly trans fats are found in foods like fried foods, processed snacks, and margarine. These fats if eaten in excess can increase the bad cholesterol (LDL, VLDL, triglycerides) and also increase body fat levels. Increased intake of processed foods high in trans fats has also been linked to depression and other mood related disorders.
The Bottom Line
Fats are essential to the human body, but it's important to choose the right kind of fats. Choosing what goes in your body is pretty much like choosing your friends, you always want to go for those that will make you feel good! And in that case, fat is the one foods you just cannot do without. From keeping your hair and skin glowing to uplifting your mood, fats are a win-win all the way.
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