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Nutrient series #5- Fats

Today I will talk about something that surprisingly scares many people. When people hear this word, they get afraid and start avoiding food.

I am talking about Fats.

These Fats are important macronutrients and are needed for various functions. But most importantly they provide tons of energy (More than half of the body’s energy requirements come from fats).

Our body cannot make fats, hence we need them from our diet. Fats get broken down into Essential fatty acids and that process provides us the required energy.

A gram of fats (from the food) gives up to 40 KJ of energy, however, carbs and protein don’t give that much energy. Fat that is not used by the body’s cells or not converted into energy turns into body fat. Similarly, unused carbs and proteins also get converted into body fats.

Fats also help in absorbing vitamins A, D & E, which are only Fat-soluble vitamins. FGW will discuss more about vitamins in the next blog. Till then, you read this one.

Essential fatty acids are also needed for:

  • Formation of healthy cell membrane
  • Proper functioning of the brain & nervous system
  • Hormone production
  • Regulation of blood pressure and more

Types of fats

Like every other nutrient Fats has some classification as well.

I call them, the good, the bad, and the downright ugly.

1: Unsaturated fats

These are actually good fats. These are good for health and should be consumed more than the others. Unsaturated fats help in improving blood cholesterol levels, ease inflammation, and stabilize heart rhythms.

These are found in Certain oils, nuts, and seeds.

Further Unsaturated fats are divided into 2 categories

⇾ Mono Unsaturated fats

⇾ Poly Unsaturated fats- Omega-3 & 6 fatty acids (which will be discussed in a separate blog).

If your trainer tells you to leave fats and carbs in order to lose weight. You need to leave that trainer first before anything.

FGW

A randomized trial known as Omni heart showed that replacing a carb-rich diet with Mono-unsaturated fats reduces blood pressure & reduces the risk of cardiovascular disease.

Some research suggests that eating up to 15% of daily calories of polyunsaturated fats can lower the risk of heart disease.

The difference between the 2 is their molecular structure.

These fats promote HDL. Know everything about Mr. C, through this blog⇉ A quick guide to Cholesterol

2: Saturated fats

These are bad fats. These are not healthy as unsaturated fats. Eating them can raise LDL (the bad cholesterol), further, they can increase the risk of heart disease and stroke.

It is recommended that men should not take more than 30 Grams of saturated fats a day and for women, it’s 20 Grams. For children, it’s even less.

There are many debates about whether saturated fats are good or bad. Several studies even suggested that saturated fats don’t raise the risk of heart disease. However, these claims need solid evidence.

3: Trans fat

Oh, these are the ugliest fats. Whatever unsaturated fats do, trans fats do the opposite.

They are made by heating vegetable oil in the presence of hydrogen gas and a catalyst, called Hydrogenation.

Interestingly, many humans love these fats and they consume them daily. You can find them in your pizzas, french fries, chips, cookies, vegetable oil, etc.

You are not getting any energy from them and the only thing it gives you is a huge hospital bill.

FGW is kind enough to make something that will help you differentiate among the above-mentioned fats in a fun manner.

Check this out:

Feel free to save it, share it, or do whatever you like.

In a previous blog, someone said that they would like to see the source material. I read multiple articles and make 1 blog out of them. Still, here are some useful articles :

Saturated or not: Does type of fat matter?

https://clinicaltrials.gov/ct2/show/NCT00051350

https://medlineplus.gov/ency/patientinstructions/000104.htm

That’s it for this blog. In the next blog, we will discuss different Vitamins and their functions individually.

Till then, you drop comments in this blog and smile after that.

Check out previous blogs in this series :

DEVANG UPADHYAYA

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89 responses to “Nutrient series #5- Fats”

  1. I am certainly not shunning typos. We all make them. We all overlook a few in proofing. Normal. But I love that you probably accidentally said I could find trans fats in my french friends. Really though. Very informative. I learned a few things.

    Reply

  2. Really interesting post. This is one I am particularly interested in. High cholesterol runs in my family and I know I have the genes myself. So I usually try to eat good fats and avoid the bad ones but it’s so hard. Everything that tastes good seems to be bad for us lol.

    Reply

  3. I am in no mood to eat good😋, but still try to (although I fail most of the times) 😅
    Why healthy food is less tastier, why can’t I ever crave for good food?… If you know please let me know about this😅😂
    Interesting post, btw I am guilty about my eating habits nowadays after reading this😌

    Reply

    • Chicken have more unsaturated fat
      And less saturated
      While lamb is more saturated fat
      Can lead to increase in LDL(if not eaten in saturation).
      They have more saturated fats than beef and pork.
      However they are great source of protein, iron, zince and Vitamin B12.
      Plus, your cooking style also make a huge difference. Like what cooking oil are you using, the method of cooking, the style etc.

      Reply

  6. Nutrient series helps me in choosing better nutrient rich food, also, what I need to avoid.
    Overall, your blog posts spread awareness and basic understanding.

    Reply

  8. Another great, informative post Devang. I think its really important people are aware of the risks with trans-fats. I do try to avoid them most of the time. I use a lot of olive oil … for cooking, salad dressing, even my spread is olive oil based.

    Reply

  11. Useful post sometimes people think we should avoid fats but there are some unsaturated fats which are necessary for health. Well shared! 👌

    Reply

  12. There’s lots of great information here! I definitely needed to be reminded of these fats 😅 Ugh, why do the delicious foods I eat have to have the most trans fat lol! I need to cut down and make a nice balance. Thanks for this 🕺🏼

    Reply

  16. Another really interesting and helpful post, Devang. Sorry, I’m a bit late getting to it. I see you’ve posted a new blog, but I thought I would read this one first. Being vegan, I’m pretty lucky in avoiding some of the saturated fats, and I also hardly ever have trans fats, either. Yes, I like french fries, doughnuts, and fried food, but I rarely have any. Occasionally, if I’m having lunch out with a friend, I might have french fries, but more often than not, I plump for a jacket potato, which I love anyway.

    As another of your readers said, I also inherited high blood cholesterol. However few trans fats I eat, my cholesterol levels still don’t drop, so now I take a drug called a statin, which reduces my cholesterol. I have to be super-careful about my diet because my Mum had this inherited condition and went on to have a stroke, which ended her life, because of not wanting to take statins. It makes me incredibly sad 😢 to think she might not have had a stroke had she listened to the doctors.

    Reply

    • With the food department you are doing just find. Occasionally is not a problem. I know people who eat trans fats and simple carbs daily, and that’s not healthy.
      .
      It’s sad to know about the condition. But yes, taking the right medicine is helpful. I will research more about statin. Your vegan diet is actually very helpful. Sadly, it’s very hard for me to be vegan. The lack of availability of other products is the Major issue atm. I think things will change soon. I’m terribly sorry to know about your mom. Please take good care of your health. Do the needful. 🙇🏻‍♂️

      Reply

      • Thanks, Devang. Statins are used a lot over here; not just for people with inherited high cholesterol but also for people who just don’t want to eat a healthy diet. Perhaps, one day, more vegan food will become available over there, too. I will take care of myself. I hope you do the same thing and take care of you. Thank you for your kind words about my dear Mum.

      • Take good care!!
        😁
        I will try to learn about statins more.
        Vegan food is available, but the pricing is an issue.
        For example if milk is available at certain price.
        Soya mili/almond milk/coconut milk is available on the 5times the price.

    • You need to stop saying sorry. If I’m not wrong then I’m also running behind few of your blogs 😅. Whenever I think to catch them, a new arrive. Luckily I’m getting notifications of your latest blogs so I can put my complete attention towards Ellie Thompson’s world. 🔆

      Reply

      • We all lead such busy lives these days, and there aren’t enough hours in the day to get everything done that we want to do. I’m glad you’re getting notifications of my blog now. I always catch up with your blogs, even if it takes me some time. Thanks for your patience 😊.

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