Facts About Fat

Fat is one of the most essential nutrients of the human body.  Lipid is the chemical name of fat. Fat is the major storage form of the  energy in the body as it supports cell growth. It also helps in the absorption of fat-soluble vitamins A, D, E, and K and helps protect our vital organs while also keeping the body warm.

Triglyceride and cholesterol are different type of lipids that circulate in our blood. Triglycerides store unused calories and provide energy to the body and cholesterol is used to build cells and certain hormones. Fatty acids also play a key role in fat metabolism and among them the three main Omega 3 fatty acids are alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). These are known as essential fatty acids because, although they are not produced by our body, our body cannot function without them. Our body needs these essential fatty acids for the functioning of the brain, controlling inflammation and blood clotting. Fat has 9 calories per gram, more than 2 times the number of calories in protein and carbohydrates. 

There are four major dietary fats in the food that we consume – Saturated fats, Trans fats, Monosaturated fats and Polyunsaturated fats. Among these, monosaturated and polyunsaturated are known as good fats.  Monosaturated fats are good for our health in several ways. They can help lower LDL (bad) cholesterol level and reduce the risk of heart stroke and other diseases. Omega 3 fatty acids are polyunsaturated which are essential for the heart’s and brain’s good health. They reduce the risk of severity of dementia. They are a major structural fatty acid in the brain and play key cognitive functions throughout the human life. Omega 3 supports joint health and visual health too.

Trans fats and saturated fats are known as bad fats as they cause weight gain, obesity, clogged arteries and an increased risk of certain diseases.

I am sharing the list of must add,  must limit and must delete fats in our day to day diet.

As per research, a healthy adult’s fat intake should be 20% to 35% of total calories from food. That is about 44 grams to 77 grams fat per day if one consumes 2000 calories a day. One should limit saturated fat to less than 10% of the daily calories. That is 16 to 22 grams of saturated fats a day.

So add healthy fats in your food in a form of quick nut bites, smoothies, healthy desserts, snacks, and combine them with carbohydrates and proteins and avail all the benefits.

Stay fat fit!

Dry Fruit Bites  

Ingredients

• 1 cup of mixed dry fruits

• 1 tablespoon sesame seed / any seed of your choice

• 1/2 cup paste of dates or jaggery

• 2 tablespoon ghee

Method

• Heat ghee in a pan and sauté all the crushed dry fruits till they become crispy. 

• Add sesame seeds then add dates’ paste or jaggery and mix it further for 5 to 7 minutes.

• Now switch off the flame and transfer the mixture on to a tray.

• Spread the mixture on a butter paper and roll it.

• Let it cool in the refrigerator for 30 minutes.

• Cut into square pieces and the bites are ready.