For the longest time, fat was considered as the enemy of health-conscious fanatics. But then new studies emerged and proved that they are actually good for you and responsible for that gorgeous skin and smooth functioning of the body. So, fat when consumed in the right proportions and right manner can bring a world of benefits. Now, remember, you have the good ones and the bad ones. Here we list some healthy fats to look and feel great.
Right fat, right quantity
Please note: Overindulging in fats can lead to obesity, heart disease and other life-altering diseases. It is all about eating the right kind of fatty-healthy food, in the right quantity, and the right manner, thus fueling your body to be more energetic and to rejuvenate.
Essential fatty acids: EFA
While our body can synthesize many of the fats from what we eat, they are not able to do so with two essential fatty acids, linoleic and alpha-linolenic. These are present in plant foods and are required to build omega-3 and omega-6 fatty acids (which play a vital role in body tissue functioning).
Deficiency in these fatty acids can lead to a list of health problems. Therefore, it is important to incorporate good sources of omega-3 and omega-6s in your diet in the correct proportion. Vegetarians can munch on avocado, nuts such as almonds, walnuts, and peanuts, whereas others can consume fish mackerel, salmon, tuna for their omega enhancing properties.
Let coconut oil slide back into your diet. It is packed with MCT, Medium Chain Triglycerides which make this oil great. Though MCTs are saturated fats, they are metabolized differently and can be flaunted for their various health benefits. Coconut oil is by now famously known to reduce the risk of heart attacks, strokes, and various other bhaynak conditions. Having said this, we must include other cooking oils such as sunflower, groundnut cooking oil and others. Olive oil can be drizzled on the salad just like that. Enjoy!
“Betty had some butter…” yes, and this will make your bitter butter better! Suddenly butter finds itself on the healthy fatty food list. We just heard a loud “welcome back” from health freaks. Studies show that butter is not so bad as we thought it to be. It makes food taste amazing and it helps the body in absorbing fat-soluble vitamins such as Vitamin E, A, K and D. The fatty acid, CLA (conjugated linoleic acid) helps improve health in more ways than you can imagine. Lastly, it works as a source of fuel when you work out. Now remember, moderation is important here.
With its high smoke point, ghee or clarified butter is actually good for you. It’s an effective detoxifying agent because of CLA and butyric acid (a short-chain fatty acid) also aids digestion, improves colon health, and boosts immunity. Apart from million health benefits, ghee which is packed with vitamins A, D, E and K. Drizzle a teaspoon on hot dal + chawal combo. The aroma and the taste will beat any fine dining cuisine hollow.
Yes, we are talking about the yolk too. Come on, how was the yellow ever bad? The yolk is rich in vitamin D which is highly beneficial to the body. Eggs are low calorie but rich in vitamins, minerals and protein which aids in the healthy muscle and nerve functioning. So guys, let us have it sunny side up!
Full Fat Milk
The full-fat diary gives you Vitamin D and calcium. These foods also lend a feeling of satiety and satisfaction when you drink up your warm milk and take a bite of your melted cheese sandwich.
- Be aware of taking fatty food in excess. Strike a balance.
- If you are suffering from any medical condition, especially cholesterol, please check with your doctor before you incorporate fats into your diet.
- Consuming healthy fat enhances beauty, increased longevity, boosts your immunity, and leaves you feeling great and beautiful.
- Always go seasonal. Figure out which fat is good for that season. And always remember it is best to eat fresh and seasonal.
- Give in to your yummy cravings. This means making your diet wholesome and fulfilling by adding some good fat to it. We need fat-soluble vitamins for great complexion, shiny hair, strong joints and for proper hormone production.
- Avoid processed food: Food such as chips, doughnuts, samosa are ‘no-no’. Your fat intake should come from fresh and natural foods.
So guys, don’t run away from healthy fats. They are indeed good for you.