The fats found naturally in meat and plant-based foods are called dietary fats. We get these fats from different types of cooking oils and processed foods. Dietary fat is made up of fatty acids. There are two types of fatty acids; saturated and unsaturated.
Why is fat important for our body?
Dietary fat plays a very important role in the proper functioning of our brain, nerves, muscles, and most importantly the absorption of nutrients. Even the saturated fatty acids like from Desi Ghee and Coconut Oil can also be consumed daily.
The human body needs Dietary Fats because they provide energy and support cell growth. Also, these fats help to protect organs and maintain the temperature of our body.
Types of Fats:
Fats are macronutrients and saturated fats are considered unhealthy (According to the old studies) because they elevate the cholesterol levels in our blood. However, recent studies show that eating saturated fats in limited quantity helps to maintain the overall health of our body.
Chemically, Saturated fatty acids offer no double bonds whereas the monounsaturated fatty acids have one double bond and polyunsaturated fatty acids contain two or more double bonds.
The Trans fats are the other form of unsaturated fats. They are available in both artificial and natural food products. The natural foods that contain Trans Fats are the meat of cattle, sheep, goats or even the dairy products.
The meat and dairy product consumers must be concerned as they are eating excessive trans fats. If people are not involved with heavy physical activities, they should cut down on both the dairy and meat products.
From the chemical point of view, monounsaturated fats are made of those fat molecules that have one saturated carbon bond in the molecule, which is called a double bond. Oils or fatty liquids that contain monounsaturated fats, which usually are liquid at room temperature, but start getting solid form when the temperature goes down. Olive oil is a great example of monounsaturated fat.
The monounsaturated fats help reduce bad cholesterol levels in our blood, which significantly lowers down the risk of cardiovascular diseases. Also, monounsaturated fat helps to maintain the health of our cells. They are simply far better than those saturated and trans fats.
Exactly like monounsaturated fats, polyunsaturated fats start getting solid forms with a decrease in temperature level. They can be consumed through fatty fish, seeds, nuts, and other plant-based oils like Olives.
The Polyunsaturated fats offer no double bonds in their chemical structure. Both Polyunsaturated and Monounsaturated fats are considered the best for human health as they keep maintaining the health of the heart, which reduces the chances of having attacks, strokes, and blockages.
Omega-3 Fatty Acids
Omega-3 is the family of essential fatty acids, which is associated with our heart health. The Omega-3 fatty acids are only available in certain food items like fish, chia seeds, walnuts, and flaxseed oil. The Omega-3 fatty acids are made from three different acids, called ALA, EPA, and DHA. An omega-3 fatty acid is completely anti-inflammatory.
Oils or Fats you should use for cooking
Canola oil is the extraction of rapeseed, a flowering plant, which contains a good blend of monounsaturated fats and a fair amount of polyunsaturated fats. Canola oil is the best vegetable oil as it contains the least amount of saturated fats. Since it has a higher smoke point, it proves to be perfect for cooking.
Extra virgin olive oil
Extra virgin oil is the purest form of olive oil, the highest of the quality as it is extracted from fresh olives without using the heating or chemical process. The extra virgin olive oil offers one of the best fatty acids combinations that are good for the overall health of a human body.
Not all saturated fats are bad for health. The most recent studies suggest that using coconut oil for cooking is extremely good for health. It offers a high smoke point, which is good for frying and baking.
Ghee taken from the cattle’s who only eat grass and green plants is considered one of the best fat to be consumed for the sake of good health. Ghee can be consumed both internally and externally, for different health benefits like improving skin quality, good heart health, and better immunity.
It is good to consume pure avocado oil because it is non-refined like the extra virgin olive oil. It’s little creamy like the pulp of avocado. Avocado oil holds a great blend of monounsaturated and polyunsaturated fatty acids with the decent presence of vitamin E.