People often prefer to follow a “Fat-free Diet”. The reason is quite obvious: To
lose the stubborn fat from the problematic areas and to lose those extra kilos
of weight. “FAT” is usually misunderstood as a nutrient, which is vital for the
cells in the body. Including fat in our daily food intake is prohibited by Dietary
Myths of eradicating Fats completely. This is followed by most of the Dieters
nowadays.
Did you know that following a Fat-free diet deprives the body of essential fats.
The Human Body needs these fats for its normal functioning and for
maintaining the structure of the cells. The repercussions are many….
Unhealthy Skin, Hair Fall, Vitamin Deficiencies, Early signs of Ageing,
Fatigue, Metabolic disorders like Diabetes, and Blood pressure … The
list is endless.
Yes! A Diet free of essential fatty acids (EFAs) affects the health badly. EFAs
are fatty acids that are essential as the body is not capable of manufacturing
them and we need to consume them through the Diet. For SURVIVAL, the
EFAs are needed by the body.
A No-Oil or a Zero-Fat Diet is detrimental to health and can never help in
reaching any Fitness Goal as Fats have a unique role in maintaining Body
Metabolism.
The QUALITY of Fat is the most crucial factor. Now, the question arises –
Where do we get good quality fats?
EFAs and Omega-3 Fatty acids are those fats that help burn fat. The cell in
the body is surrounded by a lipid layer, so eating fat is essential to absorb and
metabolise some vital nutrients. For the normal functioning of the Digestive
System and Nervous System, fats need to be eaten regularly.
Moreover, the fat-soluble vitamins A, D, E and K are not carried by the blood
in absence of Fats in the body. The critical factor in any diet is the balance
(1:1:1) between Saturated Fats, Mono-Unsaturated Fats (MUFA) and PolyUnsaturated Fats (PUFA).
In addition to this, the ratio between Omega-3 and Omega-6 fatty acids
(Types of Unsaturated Fatty Acids) needs to be maintained to improve overall
health. The optimal Omega-6 to Omega-3 ratio is 4:1. So for every one gram
of Omega-3, four grams of Omega-6 should be consumed. Omega-6 is easily
available in nuts and oilseeds, in refined vegetable oils, so the ratio between
these 2 goes higher. Too much Omega-6 leads to inflammation in the body
thus causing various health issues.
Using a BLEND of different types of Oils is recommended to maintain the
balance of Omega-3 and Omega-6 in the Diet.
Listed below are a few types of beneficial oils –
OLIVE OIL –
- The highest percentage of MUFA (70-80%) lowers LDL and Total
Cholesterol. - Positive effect on Cardiovascular Health reducing the risk of Cardiac
Arrest, Heart Attack and Stroke. - Oleic acid (Omega-9) contained in it exhibits anti-inflammatory
properties which reduces the risk of Cancer. Olives, Peanuts, Almonds,
Avocados are concentrated sources of Oleic Acid.
RICE BRAN OIL – - Contain Ideal Omega-6 and Omega-3 balance.
- Contain Oryzanol – a powerful natural occurring mixture found only in
Rice Bran Oil. Oryzanol lowers Cholesterol, it is anti-diabetic, antihypertensive, protects the liver, antioxidant - Contain Vit E – good for skin health having anti-ageing and sun-screen
effects, antioxidant - HEALTH-FRIENDLY OIL – Mild flavour, ideal for high-temperature
cooking like deep frying, prevents Cancer, good for Hormones,
Menopause, boosts Immunity, controls Diabetes by reducing Insulin
Sensitivity. - 37% PUFA and 41% MUFA which gives almost a 1:1 ratio of PUFA:
MUFA.
MUSTARD OIL – - Higher Omega-3 content as compared to Safflower, Sunflower and
Soybean Oils - Gives Antifungal, Anti-bacterial and Anti-arthritic effects.
- Gives Strength and boosts the Immune System.
SUNFLOWER OIL – - A blend of Oleic and Omega-6 acids.
- High in Vitamin E – Skin health
- Anti-inflammatory – Cancer preventing effect
- Boosts Immunity
- As it contains a higher percentage of Omega-6, it is advisable to
maintain the balance with Omega-3 fatty acids.
NOT eliminating Fats completely from the Diet, rather MONITORING the
balance of Good Quality Fats is of utmost importance.
