The Importance Of Dietary Fats

Saturated fats that are solids at room temperature are the most common dietary fats. Common sources of saturated fat include red meat, whole milk and dairy foods, cheese, coconut oil, palm oil, many other commercially prepared foods, most deep-fried fast foods and baked goods. The word “saturated” refers to the number of hydrogen atoms that surround each carbon atom. When the carbon atom chain holds as many hydrogen atoms as possible, we say it as saturated with hydrogen. A saturated fats rich diet drives up total cholesterol, tipping the balance toward more harmful LDL cholesterol, prompting blockages in artery and in other parts of the body. Almost all nutrition experts advise to limit daily consumption of saturated fat to below 10% of total …show more content…
All types of fats are necessary for good health. Cooking oil is a significant ingredient in almost all our dishes and selecting the right one for use is vital for our health. The following are some simple oil basics that can help us select the right oil. All oils have fatty acids like saturated (SFA), poly-unsaturated (PUFA) and mono-unsaturated (MUFA). According to the Indian Council of Medical Research, ideal oil is one, which has SFA : MUFA : PUFA ratio of 27-33% : 33-40% : 27-33%. While purchasing oil we should ensure that the oil has low saturated fats (less than 2 g for every 10 g), zero or no trans fats and higher amounts of MUFA and PUFA. This combination is the best suitable for a healthy human heart. Alternately, we can also use two oils separately or rotate our oil every two …show more content…
In practice, this implies an intake of less than 1% of daily energy need. As for saturated fats and total fats, the FAO and WHO recommend an intake of less than 7-10 % and 15-30% of daily energy intake respectively. An individual with a daily energy intake of 2000 kilocalories should limit the daily intake of TFA to less than 2 grams, saturated fats to less than 20 grams and total fats to less than 60 grams. It is better to limit consumption of foods high in saturated fat like cakes, pastries, pies, processed meats, commercial burgers/pizza, fried foodstuffs, potato chips, crisps, biscuits and other savory snacks. One unit weight of fat contains twice the kilojoules (energy) of carbohydrate or protein. Thus, if we consume foods and drinks with too much dietary fat, it can be difficult for us to maintain a healthy body weight. All through the day, we consume a wide range of regular, healthy foods. This by itself can give us easily a small total amount of dietary fat, particularly polyunsaturated and monounsaturated fats enough to meet our daily requirements of these ingredients. Meals with a small amount of fat can enhance the taste and help to keep us satisfied for longer. It is better to remember, that oil does not add taste to our food, it is the spices and other ingredients. Use fats and oils moderately to be