Fats, that we consume, are the nutrient that provides about twice the amount of calories obtained by burning same amount of proteins or carbohydrates. As per doctors, 1 gram protein is said to provide 4 calories whereas same amount of fat provides about 9 calories. Some vitamins like vit D and A are fat soluble and fat is required by body to store and carry these essential vitamins. Depending upon their chemical structure, fats are divided into two types and they are used in many different ways inside the body. Fat we consume can have both good as well as bad effects on the body. Whenever we consume food rich in fats, we are more likely to gain weight. Other than gaining extra fats in our body, over consumption of fats increases the risk of various heart diseases, blood pressure or cancer etc. A healthy balanced diet should contain about 25 – 30% fats in it. Anything more than that can increase the risk. We consume fats in several ways. People use to spread some fat (ghee) over cooked vegetables, flour breads or may cook food in fat. Other sources are junk foods, snacks, pastries etc.
Excess fats are not good so needs to be cut from our daily diet. Stop spreading fat over the food and cooking food in fats. You can use skim milk or other low fat eatables to cut down unwanted fats. Consuming right amount of fats can be beneficial for the body in some ways.
Fatty acids help in reducing depression and help you stay happy. It not only improves night vision but boosts up the memorizing power among children, keeps you away from the risk of cardiovascular disease, cancers etc. Fatty acids also ensure healthy skin.
Types Of Fats :-
1. Saturated fats :- These are bad fats that are found in milk, milk, cheese, dairy products, meats etc and are known to raise the cholesterol level in the blood. Palm kernel and coconut oil also contains saturated fats. To avoid saturated fats, we can use low fat cheese or skim milk other than using simple cheese or milk.
2. Unsaturated fats :- These are considered as good fats and main source of these fats is vegetable products and vegetable oils. Tropical oils like kernel oil and coconut oil are exception to this as they are highly saturated. All unsaturated oils are liquid at room temperature. Just like saturated fats, these fats provides equivalent amount of energy but these are not harmful like saturated fats and keeps away from risk of getting heart disease. Over consumption of these fats can also increase your weight so they should also be consumed in right proportion.
3. Cholesterol :- This type of fats is manufactured inside our body by the liver. It can be consumed externally from dairy products, meat etc. Excess of cholesterol in the body can lead to heart diseases. Right amount of cholesterol can reduce the risk of stroke or heart attack. So, it is better to keep your cholesterol level under check. Regular visit to your doctor and consumption of foods that are low in cholesterol can keep you healthy. Regular exercise is mandatory to keep your heart fit and healthy.
4. Trans Fats :- These are the fats that get produced due to the process of hydrogenation. In this process, oil in the liquid form is converted into solid form. These fats are similar to saturated fats and they also increase the risk of heart disease as they tend to increase the cholesterol level in body. These fats are generally present in processed foods like fried chips, other snacks or foods that are baked using hydrogenated oil. So, avoid processed foods and fast foods items like French fries.
Uses of fats in body :-
Even though excessive fats can make you over weight but still some amount of fats are required essentially by body for its survival. As per doctors, a healthy body is one that contains 25 – 30% fats. Some vitamins like vit A, D, E, K are fat soluble. So, fats helps our body to absorb these vitamins while digestion with the help of intestine. Fatty insulation surrounding your nerve fiber, called myelin, is made up of fats. Cell membrane in the brain is made up of fat constituents. Fat are ultimate energy storehouses as they provide a lot of energy on burning.
People who are fat deficient may face skin problems like dry or flaky skin. Right amount of fats under skin not only makes your skin healthy but it also regulates the body temperature. Protective membrane surrounding our body cells is made up of fats. Fats help in production of many hormones including sex hormones in the body. They serve as structural material for some most important body substances. So, maintaining right proportion of fats in body as well as your diet is extremely important for good health.