Everytime I tell someone that Fats should be a part of their everyday food I always hear a Oh really!! Numerous sources of information will tell you that fats are potentially harmful elements of your diet. While this is true in general, it does not imply that fats are not valuable from a nutritional point of view. In fact, fats are absolutely necessary for maintaining proper health. Fats are the chief form of energy stored in the body. During times of unavailability of food, the fats stored in the body provide energy to prevent starvation.
There is good scientific reason behind why fats, and not carbohydrates, remain the chief form of stored energy in the body. The body cannot store glycogen (the dominant form of the body’s carbohydrates) in great amounts because glycogen holds a great deal of water and is very bulky. Fats, on the other hand, can be packed tightly together without water. They can store much more energy than glycogen in a small space.
Foods rich in fats are valuable in many situations. One gram of fat (or oil) provides twice as many calories as obtained from one gram of carbohydrates. People doing hard physical labor and those traveling in cold climates require ample supply of fats to provide energy in the form of heat.No wonder we crave those fried foods during winters and rainy when the weather gets cold!! Fatty foods usually carry tempting aromas and flavors that cause you to eat these foods in excess, getting unneeded calories.
How do you know when to stop eating? Well, there are certain fats in the food that slow digestion and give the brain a signal to stop eating. That is why fatty foods give a fuller feeling of satisfaction.
The vital organs of the body are surrounded by and cushioned in fat pads that function as shock absorbers. Also, the layer of fat beneath the skin prevents the body from extremes of temperature conditions. Fats also dissolve some essential nutrients like vitamins A, D, E, and K.
Without some fat in our diet, we cannot survive. The fear of eating too much fat and gaining weight is often associated with anorexia and other eating disorders, but fat, in moderate amounts, is actually healthy for your body. Look for fats that are good for your body, such as those found in coconut oil, and reduce the fats that are bad for your body, such as the ones found in fast food.
Here are Some Reasons why You need Fat?
- A source of energy – Our body uses the fat we eat, and fats we make from other nutrients in our bodies, to provide the energy for most of our life-functions.
- Energy store – The extra calories that we consume, but do not need to use immediately, are stored for future use in special fat cells (adipose tissue).
- Essential fatty acids – Dietary fats that are essential for growth development and cell functions, but cannot be made by our body’s processes.
- Proper functioning of nerves and brain- fats are part of myelin- a fatty material which wraps around our nerve cells so that they can send electrical messages. Our brains contain large amounts of essential fats.
- Maintaining healthy skin and other tissues. All our body cells need to contain some fats as essential parts of cell membranes, controlling what goes in and out of our cells.
- Transporting fat-soluble vitamins A, D, E and K through the bloodstream to where they are needed.
- Forming steroid hormones needed to regulate many bodily processes.
Some Good fats You Must Include:
For Frying- Sesame Oil, Mustard Oil, Groundnut oil
For Seasoning- Ghee, Coconut Oil
For non heating dressings for Salads – Olive oil
Make sure that when you choose fats always choose a cold pressed unrefined variety, these are the least processed and have the natural nutrients intact in them what the body needs. Remember to eat a small amount of good fats every day so that you can maintain good health.