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We need to distinguish health promoting
fats from those that can cause problems. High fat intake has always
been blamed for a host of chronic problems like hypertension, obesity,
heart disease and cancer. While curbing our total fat intake is
important to stay fit and healthy, avoiding all fats brings its own
set of problems.
When we think of fat, it is usually the
visible waxy substance that is found in all animal body cells and also
spreads of butter and margarine. We usually try to avoid them by
choosing fat free food. However according to the latest government
survey, the intake of saturated fats or 'bad fats" has decreased but
the total fat intake has not changed for the past ten years. The same
survey showed that consumption of a particular group of fatty acids,
called long-chain polyunsaturated fatty acids was practically non
existent. Polyunsaturated fats are considered to be "good fats" and
are necessary for health maintenance.
Oils and fats are known as lipids and
ranges from being soft and runny to very stiff. Oils are generally
liquid at room, temperature and are more healthful. They are called
unsaturated, monounsaturated and polyunsaturated because of their
molecular characteristics.
Monounsaturated oils are considered best
for cooking, baking and use in dressings. Olive oil, peanut oil, some
margarines, vegetables shortening and avocados are monounsaturated
oils.
Polyunsaturated oils are more apt to
turn rancid and must be stored very carefully. These include fish,
seafood and vegetable oils. Oils contain fatty acids that the body
converts into special forms needed for numerous body functions.
On the other hand, saturated fats are
less healthful. They are solid at room temperature. Our bodies break
down saturated fats and either store them for later use or convert
them into energy. Saturated fats are difficult for the body to process
into necessary components and are more likely to accumulate in
arteries and promote several chronic diseases.
Most dietary oils come from seeds, leafy
greens and sea vegetables. All these "good oils" supply essential
fatty acids from three families: omega-3, omega-6 and omega-9 fatty
acids. Our body cannot manufacture the first two and we must get in
from our diet. Omega-9 can be synthesized within the body and has many
health benefits. |