Fat for Life

No Fat, Low Fat, Fat Free and like claims are the center of attraction for today’s health oriented community. There is a vision that fat is not good for health. It is the culprit behind increased rate of Obesity and Coronary Heart Diseases. While the truth is fat plays an important role to maintain regular body functions. Fat is the structural component of the cell, our body needs it for cell repairing and growth. Too low fat diet disturbs the absorption of fat soluble vitamins and antioxidants. Cutting fat too much can lead to constant hunger.  Fat makes an insulating layer beneath the skin to maintain body temperature. It also surrounds and protects our delicates organs. Fat servers many physical, chemical and nutritional functions in the food. Fat improves the flavor, provides creamy texture and glossy look to the food.  To maintain acceptable taste profile in fat free products high quantity of refined carbohydrates and sugar is being used which ultimately leads to obesity.

Instead of being fat phobic, one should monitor the quality and quantity of fat. Fat alone don’t cause any disorder in our body. It is our life style practices such as physical activity, smoking and uncontrolled consumption of fatty foods that leads to excessive fat accumulation.

For lifelong healthy heart always prefer liquid fat over fat that is solid at room temperature. Monounsaturated fatty acids (MUFA) & polyunsaturated fatty acids (PUFA) keep heart healthy; they reduce serum cholesterol. Add no or less shortenings and hydrogenated fat in your plate. By the process of hydrogenation liquid fat is converted into solid fat at room temperature, during this process t here are chances of formation of Trans Fatty Acids. Avoiding fat completely is not the solution for obesity; it may cause other health problems in the long run. Understanding the difference between good and bad fat is the wise decision.

Health Benefits Of Fiber

Statistical data shows that cardiovascular diseases are the most prevalent cause of death worldwide. Dietary patterns and life style practices such as smoking, physical activity significantly affect cardiovascular heath. Epidemiological studies associate high dietary fiber intake with lower prevalence rate of coronary heart diseases, stroke and hypertension. Studies suggest high fiber consumption reduces major risk factors such as diabetes, obesity and dyslipidemeia.

Many cohort studies stated that high fiber consumption,specifically whole grains are associated with a significantly lower CVD risks. While cereal fibers are found to have very similar effects of whole grains. 26% reduction in stroke prevalence is allied with higher whole grain intake. In French and Chinese studies, high fiber consumption was linked with lower prevalence of hypertension, lower total serum cholesterol and triglyceride value than were lower intake. Chinese study also associated lower BMI with high fiber consumption. Persons with high fiber consumption levels have a 29% lower risk of CHD. Increased fiber intake modestly lower the blood pressure of normal people and also reduces systolic & diastolic blood pressure for hypertensive individuals by -6mm of Hg and -4 mm of Hg respectively.

Individuals with the highest level of dietary fiber consumption have 29% reduced risk for developing diabetes as compared to those with lowest intake. Randomized controlled clinical trials illustrated that moderate increase in dietary fiber intake are linked with improved fasting glycemia and insulinemia and increased insulin sensitivity for non diabetics. Randomized controlled clinical trials for diabetic individuals also suggest moderate increase in fiber utilization improves glycemic control.

 High fiber foods or supplements are likely to improve heart health, blood pressure, serum lipoproteins and also assist weight management. 

Fat Phobia

Most of the people think fat should not be a part of their healthy life. To avoid fat people use fat-free products which usually have loads of refined carbs and sugars to maintain acceptable taste profile. Ultimately such diet leads to obesity.

The truth is human body do need certain amount of fat to maintain regular body functions. Fat is the structural component of the cell, body needs it for cell repairing. Too low fat diet disturbs the absorption of fat soluble vitamins and antioxidants. Cutting fat too much can lead to constant hunger. Dr. Cate has efficiently summarized reasons to eat fat in the following pictorial illustration. 

Fat servers many physical, chemical and nutritional functions in the food. Fat improves the flavor, provides creamy texture and glossy look to the food.

Few sources of good fats.
Image courtesy: Women's health mag

One shouldn't avoid fat completely but monitor the quality and quantity of fat. Prefer unsaturated fat and high density lippoproteins (HDL). Polyunsaturated fatty acids (PUFA) keep heart healthy, they reduce serum cholesterol level. Take fats which are liquid at body temperature. Avoid shortenings and hydrogenated fat. By the process of hydrogenation liquid fat is converted into solid fat at room temperature, during this process there are chances of formation of trans fatty acids.

Are you still fat phobic?