Fats are an essential part of a balanced diet when consumed wisely. Understanding the difference between good, bad, and ugly fats empowers you to make healthier food choices for long-term well-being.
Fats have got a bad reputation recently but not all fats are bad for you; some in fact are essential for your heart and brain, while others can also help you lose weight. Fats can also contribute to healthy skin by hydrating and reducing inflammation.
Understanding the types of fats and their effects can help you make smarter dietary choices. Prioritise eating good fats like nuts, seeds, and healthy oils, limit saturated fats and completely avoid trans fats.
Here’s a guide to good fats, bad fats, and those to avoid entirely, with easy tips on how to include them in your everyday diet.
- The good fats
Good fats, or unsaturated fats, are essential for heart health, brain function, and overall well-being. They help lower bad cholesterol (LDL) while raising good cholesterol (HDL).
Also read | Diet guide: 7 foods with healthy fats for good heart and brain health
- Types of good fats
- Monounsaturated fats: Monounsaturated fats are primarily found in olive oil, avocados, nuts like almonds and cashews, and seeds such as sesame and pumpkin seeds. These fats are heart-friendly and help regulate blood sugar levels. The National Institute of Nutrition recommends prioritizing these unsaturated fats in daily diets to maintain optimal health and reduce the risk of chronic diseases.
- Olive oil
- Avocados
- Nuts (almonds, peanuts, cashews)
- Seeds (pumpkin, sesame)
- Tip: Use cold-pressed oils like olive oil or mustard oil for salads and light cooking.
- Polyunsaturated Fats (PUFA)
Polyunsaturated fats (PUFA) include omega-3 and omega-6 fatty acids, which are essential for brain health and for reducing inflammation.
Omega-3 fats are particularly important for heart health. The National Institute of Nutrition recommends prioritising these fats in daily diets to maintain optimal health and reduce the risk of chronic diseases.
Also read | The good, the bad, and the ugly fats: Everything you need to know
Sources:
- Omega-3: Fatty fish (mackerel, sardines), walnuts, flaxseeds, chia seeds.
- Omega-6: Sunflower oil, soybean oil, and corn oil.
- Tip: Add fatty fish or flaxseeds to your meals weekly.
- The bad fats
Bad fats, primarily saturated fats, can increase LDL cholesterol and the risk of heart disease if consumed excessively, so moderation is key.
Dr Priyanka Rohatgi, Chief Nutritionist at Apollo Hospitals, emphasises in an article in the Hindustan Times that while some saturated fats can be part of a healthy diet, overconsumption is linked to higher risks of heart disease and should be monitored closely.
Sources:
- Red meat (beef, lamb, pork).
- Full-fat dairy products (butter, cream, cheese, ghee).
- Coconut oil and palm oil (common in Indian cooking but high in saturated fats).
- Tip: Opt for lean meats and skimmed dairy to lower the intake of saturated fat.
- The ugly fats
Ugly fats, or trans fats, are the most harmful to health. These artificial fats are linked to increased risk of heart disease, diabetes, and inflammation. The Food Safety and Standards Authority of India (FSSAI) has been actively working to reduce trans fats in food products and recommends avoiding them altogether for better health.
Sources of trans fats to avoid
- Packaged baked goods (cakes, cookies, pastries).
- Fried foods (samosas, chips, pakoras).
- Margarine and shortening.
- Processed snacks (crackers, microwave popcorn).
- Tip: Check food labels for "partially hydrogenated oils" and avoid deep-fried street foods.
Include more
- Fatty fish: High in omega-3 fatty acids for heart and brain health.
- Olive oil: Use in salads or light cooking.
- Nuts and seeds: Snack on almonds, walnuts, or chia seeds for healthy fats.
- Avocados: Use in salads or as a spread.
- Ghee and butter: Use sparingly, especially if your diet includes other saturated fats.
- Red meat: Substitute with chicken, fish, or plant-based proteins.
- Deep-fried street foods and packaged snacks with trans fats.
- Processed foods like margarine, cookies, and frozen desserts.
- How much fat should you eat?
The National Institute of Nutrition recommends that fats should make up 20–30 percent of your daily calorie intake, with saturated fats contributing less than 10 percent and trans fats avoided altogether. Example: For a 2,000-calorie diet, aim for 44-66 grams of total fat daily, focusing on unsaturated fats.
Practical tips for a balanced fat intake
- Choose healthy oils: Use mustard oil, olive oil, or groundnut oil for cooking.
- Snack smart: Replace fried snacks with roasted nuts or seeds.
- Bake instead of frying: Use baking or air frying for traditional dishes like samosas.
- Read labels: Look for "trans fat-free" labels on packaged foods.
- Add omega-3s: Sprinkle chia or flaxseeds on your meals for an extra boost of good fats.
Fats are an essential part of a balanced diet when consumed mindfully. Prioritize good fats from sources like nuts, seeds, and healthy oils, limit saturated fats and avoid trans fats altogether.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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