Why We Need Healthy Oils
Heart health: Some amount of the right fat is actually good for your heart. Cynthia Sass, Prevention's nutrition advisor, says that consuming less than 20 percent of your calories from fats and oils may actually increase your risk of heart disease. That's because a deficit can lower your absorption of fat-soluble vitamin E (a powerful antioxidant), keep 'good' HDL cholesterol from rising, and increase triglycerides.
Metabolism: Too little fat can kill your appetite, cause malnutrition, and also play havoc with blood sugar levels, which can lead to strokes and blackouts. Other enzymes and hormones generated by fat cells are known to "provide satiety and satisfaction after a meal," says Neelanjana Singh, senior nutrition consultant at Pushpawati Singhania Research Institute, Delhi. She also explains that fats carry compounds that give the food aroma and flavor. No wonder fat-rich food is so palatable!
Energy: You require a certain amount of fat to sustain your energy levels throughout the day. Fats provide nearly 9 kcal of energy per gram.
Nutrition: Studies show that some antioxidants and phytochemicals such as lycopene are absorbed 10 times more effectively when vegetables are paired with oil.
Cell health: Fats are an integral part of the cell membrane. They protect the cells and help them work efficiently, particularly the nerve cells. The sheath of fat around nerves helps in the smooth transmission of electric messages. Fats also provide insulation against temperature changes and, in turn, protect the vital organs in case of a shock.
Joint protection: Says Naini Setalvad, nutritionist, Mumbai, "Fats work as lubricants and provide the necessary smoothness between joints." This reduces the wear and tear of joints caused by constant friction. Oils also maintain the elasticity of the skin cells and can delay the onset of wrinkles.
Why Too Much is Bad News
Obesity: A tablespoon of oil gives around 120 calories. Add to it calories from other ingredients, and you've gone through the roof.
Heart risk: While a moderate amount of fat is beneficial for the heart, going overboard can lead to serious problems. Eating food with unhealthy fats can cause an accumulation of cholesterol in the blood vessels, which is one of the main causative factors in heart disease.
Diabetes: An unhealthy and sedentary lifestyle coupled with a fat-heavy diet can slow down the metabolic process. There are also certain oils that are high in n6 (commonly found in fatty foods) that can cause insulin resistance and interfere with the healthy benefits of Omega-3 fatty acids. Excessive and unchecked consumption of oils, with high n6 levels or saturated fats, have also been known to increase the risk of certain cancers and affect longevity.
Understanding the Types of Fat
This primer will help you understand the heroes and villains amongst fats:
Saturated fats: They are not popular with health enthusiasts and, as several studies and clinical trials show, they are a major cause of cardiovascular diseases. WHO confirms that "saturated fatty acids raise total and low-density lipoprotein (LDL) cholesterol." Sources: butter, ghee, full-cream milk, and meat.
Unsaturated fats: These have monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA). Studies show that MUFA can reduce LDL while PUFA can lower blood pressure (The National Institute of Health, US). Sources: fish, whole grains, nuts, and olive oil.
Trans fats: These manmade, hydrogenated fats are the worst kind and should be avoided as far as possible, if not completely. They can lead to serious health issues including obesity, cardiovascular diseases, and infertility among others. Sources: Dalda (vanaspati) and margarine. Most fried foods and packaged cookies and snacks are fried in hydrogenated fats.
Get the Most Out of Your Fats and Oil
A mix of oil is better: Instead of making one type of oil your staple, use a mix. If you generally use mustard, use olive oil for salads and groundnut for your veggies.
Blend oils: Some oils are high in n6 (PUFA) and others in n3 (Omega-3 polyunsaturated fatty acids). When cooking a dish, blend oils to get the maximum health benefits.
Singh tells you the right ratios in which to blend oils:
- Sunflower:Groundnut 1:1
- Mustard:Sesame 3:1
- Groundnut:Soya 2:1
- Sesame:Soya 2:1
Avoid re-using oils: They can become carcinogenic. This means bidding farewell to snacks such as potato and banana chips, as well as pakoras and bhajjias from street vendors.
Cut Calories
If you're not careful, you can add hundreds, even thousands of calories to your diet every day.
- Fill a mister (available at most kitchen stores) with oil, and mist veggies and fish instead of pouring or brushing them with oil.
- Oil the vegetables and not the pan when cooking. It's a good way to minimize oil intake.
- Bake and sauté foods as far as possible and avoid deep frying. For baked samosas, brush the samosas with oil and then bake them in an oven.
- Measure oil with a teaspoon. You may think you use oil sparingly, but this is the only way to know for sure.
- Say no to fried foods completely, says Setalvad. She explains that a batata vada is worth about 500 kcal, while one cup of pistachios is worth only about 100 calories and is more nutritious and satisfying. So make the right choices and stick to healthy foods and snacks.
Finally, exercise, exercise, and exercise. Nothing offsets oil's disadvantages better than burning off your calories.
Regards,
Medical center
(collected from health magazine)
From India, Vadodara
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1310Heart health: Some amount of the right fat is actually good for your heart. Cynthia Sass, Prevention's nutrition advisor, says that consuming less than 20 percent of your calories from fats and oils may actually increase your risk of heart disease. That's because a deficit can lower your absorption of fat-soluble vitamin E (a powerful antioxidant), keep 'good' HDL cholesterol from rising, and increase triglycerides.
Metabolism: Too little fat can kill your appetite, cause malnutrition, and also play havoc with blood sugar levels, which can lead to strokes and blackouts. Other enzymes and hormones generated by fat cells are known to "provide satiety and satisfaction after a meal," says Neelanjana Singh, senior nutrition consultant at Pushpawati Singhania Research Institute, Delhi. She also explains that fats carry compounds that give the food aroma and flavor. No wonder fat-rich food is so palatable!
Energy: You require a certain amount of fat to sustain your energy levels throughout the day. Fats provide nearly 9 kcal of energy per gram.
Nutrition: Studies show that some antioxidants and phytochemicals such as lycopene are absorbed 10 times more effectively when vegetables are paired with oil.
Cell health: Fats are an integral part of the cell membrane. They protect the cells and help them work efficiently, particularly the nerve cells. The sheath of fat around nerves helps in the smooth transmission of electric messages. Fats also provide insulation against temperature changes and, in turn, protect the vital organs in case of a shock.
Joint protection: Says Naini Setalvad, nutritionist, Mumbai, "Fats work as lubricants and provide the necessary smoothness between joints." This reduces the wear and tear of joints caused by constant friction. Oils also maintain the elasticity of the skin cells and can delay the onset of wrinkles.
Why Too Much is Bad News
Obesity: A tablespoon of oil gives around 120 calories. Add to it calories from other ingredients, and you've gone through the roof.
Heart risk: While a moderate amount of fat is beneficial for the heart, going overboard can lead to serious problems. Eating food with unhealthy fats can cause an accumulation of cholesterol in the blood vessels, which is one of the main causative factors in heart disease.
Diabetes: An unhealthy and sedentary lifestyle coupled with a fat-heavy diet can slow down the metabolic process. There are also certain oils that are high in n6 (commonly found in fatty foods) that can cause insulin resistance and interfere with the healthy benefits of Omega-3 fatty acids. Excessive and unchecked consumption of oils, with high n6 levels or saturated fats, have also been known to increase the risk of certain cancers and affect longevity.
Understanding the Types of Fat
This primer will help you understand the heroes and villains amongst fats:
Saturated fats: They are not popular with health enthusiasts and, as several studies and clinical trials show, they are a major cause of cardiovascular diseases. WHO confirms that "saturated fatty acids raise total and low-density lipoprotein (LDL) cholesterol." Sources: butter, ghee, full-cream milk, and meat.
Unsaturated fats: These have monounsaturated fatty acids (MUFA) or polyunsaturated fatty acids (PUFA). Studies show that MUFA can reduce LDL while PUFA can lower blood pressure (The National Institute of Health, US). Sources: fish, whole grains, nuts, and olive oil.
Trans fats: These manmade, hydrogenated fats are the worst kind and should be avoided as far as possible, if not completely. They can lead to serious health issues including obesity, cardiovascular diseases, and infertility among others. Sources: Dalda (vanaspati) and margarine. Most fried foods and packaged cookies and snacks are fried in hydrogenated fats.
Get the Most Out of Your Fats and Oil
A mix of oil is better: Instead of making one type of oil your staple, use a mix. If you generally use mustard, use olive oil for salads and groundnut for your veggies.
Blend oils: Some oils are high in n6 (PUFA) and others in n3 (Omega-3 polyunsaturated fatty acids). When cooking a dish, blend oils to get the maximum health benefits.
Singh tells you the right ratios in which to blend oils:
- Sunflower:Groundnut 1:1
- Mustard:Sesame 3:1
- Groundnut:Soya 2:1
- Sesame:Soya 2:1
Avoid re-using oils: They can become carcinogenic. This means bidding farewell to snacks such as potato and banana chips, as well as pakoras and bhajjias from street vendors.
Cut Calories
If you're not careful, you can add hundreds, even thousands of calories to your diet every day.
- Fill a mister (available at most kitchen stores) with oil, and mist veggies and fish instead of pouring or brushing them with oil.
- Oil the vegetables and not the pan when cooking. It's a good way to minimize oil intake.
- Bake and sauté foods as far as possible and avoid deep frying. For baked samosas, brush the samosas with oil and then bake them in an oven.
- Measure oil with a teaspoon. You may think you use oil sparingly, but this is the only way to know for sure.
- Say no to fried foods completely, says Setalvad. She explains that a batata vada is worth about 500 kcal, while one cup of pistachios is worth only about 100 calories and is more nutritious and satisfying. So make the right choices and stick to healthy foods and snacks.
Finally, exercise, exercise, and exercise. Nothing offsets oil's disadvantages better than burning off your calories.
Regards,
Medical center
(collected from health magazine)
From India, Vadodara
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The importance of healthy oils in our diet cannot be overstated. While fats and oils have been vilified in the past, it is crucial to understand that they play a vital role in maintaining overall health and well-being. Here are some key points to consider:
1. Heart Health: Consuming the right amount of healthy fats is beneficial for heart health. A deficiency in fats and oils can increase the risk of heart disease as it affects the absorption of essential nutrients and cholesterol levels.
2. Metabolism: Adequate fat intake is necessary to regulate appetite, prevent malnutrition, and maintain stable blood sugar levels. Fats also contribute to satiety and enhance the flavor of food.
3. Energy: Fats provide a concentrated source of energy, essential for sustaining daily activities.
4. Nutrition: Certain antioxidants and nutrients are better absorbed in the presence of fats, emphasizing the importance of incorporating oils in a balanced diet.
5. Cell Health: Fats are integral components of cell membranes, aiding in cell protection and efficient functioning. They also support nerve cells and provide insulation for vital organs.
6. Joint Protection: Fats act as lubricants for joints, reducing friction and maintaining joint health. They also contribute to skin elasticity and delay the aging process.
However, it is crucial to be mindful of the quantity and types of fats consumed:
- Obesity: Excessive fat intake can lead to weight gain and obesity due to the high caloric content of fats.
- Heart Risk: Unhealthy fats can contribute to cholesterol buildup in blood vessels, increasing the risk of heart disease.
- Diabetes: Certain oils can interfere with insulin function and metabolic processes, impacting overall health and increasing the risk of chronic diseases.
Understanding the different types of fats, such as saturated, unsaturated, and trans fats, can help make informed choices about dietary fat sources. Incorporating a variety of oils and blending them strategically can maximize health benefits while minimizing risks associated with excessive fat consumption.
Practical tips to optimize fat consumption include using a mix of oils, blending oils with different fatty acid profiles, avoiding reusing oils, and reducing oil intake by baking or sautéing instead of deep-frying. Additionally, portion control and regular exercise are essential for maintaining a healthy balance between fat intake and energy expenditure.
By making informed choices and adopting healthy eating habits, individuals can harness the benefits of fats and oils while mitigating potential health risks associated with excessive consumption.
From India, Gurugram
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1. Heart Health: Consuming the right amount of healthy fats is beneficial for heart health. A deficiency in fats and oils can increase the risk of heart disease as it affects the absorption of essential nutrients and cholesterol levels.
2. Metabolism: Adequate fat intake is necessary to regulate appetite, prevent malnutrition, and maintain stable blood sugar levels. Fats also contribute to satiety and enhance the flavor of food.
3. Energy: Fats provide a concentrated source of energy, essential for sustaining daily activities.
4. Nutrition: Certain antioxidants and nutrients are better absorbed in the presence of fats, emphasizing the importance of incorporating oils in a balanced diet.
5. Cell Health: Fats are integral components of cell membranes, aiding in cell protection and efficient functioning. They also support nerve cells and provide insulation for vital organs.
6. Joint Protection: Fats act as lubricants for joints, reducing friction and maintaining joint health. They also contribute to skin elasticity and delay the aging process.
However, it is crucial to be mindful of the quantity and types of fats consumed:
- Obesity: Excessive fat intake can lead to weight gain and obesity due to the high caloric content of fats.
- Heart Risk: Unhealthy fats can contribute to cholesterol buildup in blood vessels, increasing the risk of heart disease.
- Diabetes: Certain oils can interfere with insulin function and metabolic processes, impacting overall health and increasing the risk of chronic diseases.
Understanding the different types of fats, such as saturated, unsaturated, and trans fats, can help make informed choices about dietary fat sources. Incorporating a variety of oils and blending them strategically can maximize health benefits while minimizing risks associated with excessive fat consumption.
Practical tips to optimize fat consumption include using a mix of oils, blending oils with different fatty acid profiles, avoiding reusing oils, and reducing oil intake by baking or sautéing instead of deep-frying. Additionally, portion control and regular exercise are essential for maintaining a healthy balance between fat intake and energy expenditure.
By making informed choices and adopting healthy eating habits, individuals can harness the benefits of fats and oils while mitigating potential health risks associated with excessive consumption.
From India, Gurugram
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