HEALTH - Facts about fats
Consuming too much fats and oil of any kind is harmful but excluding them from the diet deprives the body of important nutrients. It transport oxygen to every cell in our body, and they are the basis for every hormone, brain, and nervous system functions.

One gram of fat gives 9 calories and 1 gram of protein and carbohydrates gives only 4 calories. Research show that if you eat 100 calories of carbohydrates you have to burn about 23 calories just to process it where as in the case if you eat 100 calories of fat, it takes the body only 3 calories to process it.


Fat is essential for the healthy development of our body and an adult needs approximately 25 g a day. It is rich source for energy and helps to provide fat - soluble vitamins A, D, E, K and supply of fatty acids for healthy skin and regulating the body’s metabolism.

Fats may occur as either oils or solids form. Generally, oils are unsaturated (fatty acids) while solid fats are saturated. Saturated fat found in all forms of meet, milk fat, butter, ice cream, egg yolk, coconut oil, palm oil etc. and it tend to raise the level of cholesterol, triglycerides and low - density lipoproteins.

Unsaturated fats such as soybean, safflower, ground nut, gingili, maize oil may even lower the cholesterol level. Trans fatty acids are generated while food processing (by the hydrogenation process) and also exists in beef, mutton and dairy products.

Generally a saturated fat is solid at room temperature; an unsaturated fat is liquid at room temperature.

The unsaturated fatty acids can be subdivided in to monounsaturated and polyunsaturated.

Monounsaturated fatty acids are available in olive oil, rapeseed oil and also in some nuts.


Polyunsaturated fatty acids are available in some of vegetable oils, walnuts, almonds and fish oils and contain Omega 6 (derived from linoleic acid) and omega 3 (derived from linolenic acid) which help to reduce inflammation and tendency of blood to clot, and helpful in the treatment of heart diseases.

Replacing saturated and trans fatty acids with mono unsaturated fats (olive oil) or polyunsaturated fats (sun flower oil, Soya and Corn oil) lower cholesterol level and rich source of vitamin E which may protect heart disease.

A low fat diet will help to reduce the body weight.

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