Fats, an important food group, have been getting such a bad name in terms of health that many people have become scared to eat any fat rich food. But most of us are not aware of the fact that fats are very important in our everyday life.
The body uses these fats to absorb other nutrients like vitamins and minerals. Fats can be described as nutrient carriers and absorbers which facilitate the efficient functioning of our bodies. The essential thing to remember is that not all fats are bad for us as some of them can actually help in raising our metabolic rate as well as providing energy.
Fats can be classified into separate categories, namely, Lipids, Polyunsaturated fats, Monounsaturated fats and saturated fats. Doctors recommend that fats should consist of approximately 20 percent of our daily total calorie intake.
This will ensure that our dietary absorption is maintained at an optimum level. Out of this 20 percent fat intake, we should focus on monounsaturated fats and polyunsaturated fats more than saturated fats. This is because the first two groups are classified as good fats and the last one is known as bad fats.
Saturated fats are also very high in cholesterol and can cause buildup of plaque and blockages in the arteries. Animal products like butter, ghee, beef, veal, milk and cheese are high in saturated fats. It is important to know about different foods that are rich in fats in order to differentiate between healthy and unhealthy choices.
Foods Rich In Fats
Nuts And Dry Fruits
Nuts and dry fruits are a very good source of fats which are good for us. Try and eat almonds, dry figs, raisins, pistachios and walnuts in small amounts daily to derive maximum benefit from the. A handful of nuts have as much fat a teaspoon of butter but is higher in nutrition. Avoid cashew nuts and dates as they can make you gain weight. Peanuts are often known to be bad for us but a tablespoon or so won’t do the body any harm.
There are different types of oils available in the market. Oils are usually completely made up of fats and are high in calories. But olive oil, canola oil, mustard seed oil and sunflower oil are all good for us and should be the preferred mode of cooking. Avoid the use of too much butter, ghee and animal fats (chicken fat, bacon fat and goose fat) as they are high in saturated fats. Flaxseed oil is also very good for us but it cannot be used for cooking.
Meat and fish
Protein rich foods like beef, chicken, fish and eggs are all very high in fats. But you need to choose which ones are healthy and which are not. Avoid red meat like beef and lamb as it is high saturated fats while white meat like chicken and turkey is good for the body. One egg a day is beneficial but you should exceed this number. Fish is high in omega fatty acids that are very good for metabolism and absorption of nutrients.
All dairy products like milk, cheese, yogurt etc. are high in saturated fats. This is why it is important to make sure that you only consume skimmed milk products which have reduced fat content.