Our diets must include fats and oils because they give us energy, maintain cell structure, and make it possible for fat-soluble vitamins to be absorbed. But not all fats are created equal, and using oils improperly or excessively can be bad for your health. Evidence-based guidelines are provided by the Indian Council of Medical Research (ICMR) to guarantee that fats and oils are included in our meals in a healthy manner. This article explores the science of fats, the types you need, the risks of overconsumption, and practical tips to optimise your fat intake.
What Are Fats, and Why Are They Important?
Fats, also known as lipids, perform vital functions in the body, including:
● Building cell membranes and supporting hormonal functions.
● Enhancing the absorption of vitamins A, D, E, and K.
● Providing essential fatty acids (EFAs) like omega-3 and omega-6, which the body cannot produce.
● Offering energy-dense calories (9 kcal/g) to meet daily energy needs.
Despite their importance, fats must be consumed in moderation and from the right sources to avoid adverse health outcomes.
Types of Fats and Their Health Implications
1. Saturated Fatty Acids (SFA)
● Found in butter, ghee, coconut oil, and animal fats.
● Health Impact: Excess SFA increases LDL cholesterol, contributing to heart disease and stroke risk.
2. Monounsaturated Fatty Acids (MUFA)
● Found in olive oil, mustard oil, groundnut oil, and avocados.
● Health Impact: MUFA reduces LDL cholesterol, inflammation, and clot formation, improving heart health.
3. Polyunsaturated Fatty Acids (PUFA)
● Found in sunflower oil, flaxseeds, walnuts, and fatty fish.
● Health Impact: Essential for brain development and vision, as well as reducing cardiovascular disease risk.
4. Trans Fatty Acids (TFA)
● Found in: Vanaspati (hydrogenated oils), margarine, and bakery products.
● Health Impact: TFA increases bad cholesterol (LDL), lowers good cholesterol (HDL), and raises the risk of heart disease and diabetes.
Essential Fatty Acids (EFAs): Omega-3 and Omega-6
EFAs are crucial for brain function, vision, and reducing inflammation. The body cannot synthesise these fats, making dietary sources essential:
● Omega-3 (ALA, EPA, DHA): Found in flaxseeds, walnuts, marine fish, and soybeans.
● Omega-6 (LA): Found in vegetable oils like sunflower, safflower, and corn oil.
ICMR Recommendations
- Maintain an omega-6 to omega-3 ratio of 5:1 to 10:1 for optimal health.
- Include 200g of fatty fish (e.g., salmon, mackerel) weekly for long-chain omega-3.
How to Use Oils and Fats Safely
1. Choose a Variety of Oils
● Rotate between oils like mustard, olive, groundnut, and sesame to balance MUFA and PUFA intake.
2. Limit Saturated Fats
● Restrict ghee, butter, and palm oil to occasional use.
3. Avoid Trans Fats
● Completely avoid partially hydrogenated oils (vanaspati) and minimise bakery and processed foods.
4. Avoid Reusing Oils
● Repeated heating of oils generates harmful compounds that increase the risk of heart disease and cancer.
5. Moderate Oil Consumption
● ICMR recommends limiting oil intake to 25–30 g/day for adults.
Cooking Methods That Preserve Fat Quality
● For healthier options for deep-frying, try baking, grilling, steaming, or stir-frying.
● Avoid overcooking oils, which leads to the formation of trans fats and other harmful compounds.
Common Myths About Fats and Oils
Myth 1: “Every fat is unhealthy for you.”
● Fact: Fats are essential for various body functions. The key is choosing the right type and quantity.
Myth 2: “The healthiest choice is coconut oil.”
● Fact: Coconut oil is heavy in saturated fats and should be used very little despite its potential advantages.
Myth 3: “Any kind of cooking can be done with olive oil.”
● Fact: Olive oil has a low smoke point, making it unsuitable for deep frying.
Myth 4: “Reusing cooking oil is harmless.”
● Fact: Reheating oils produces toxic compounds that are harmful to health.
Myth 5: “Vegetarian diets lack essential fats.”
● Fact: Vegetarian sources like flaxseeds, walnuts, and soybeans provide ample omega-3 and omega-6 fatty acids.
Healthy Sources of Fats as per ICMR Guidelines
1. Plant-Based Sources
● Flaxseeds, chia seeds, fenugreek seeds, soybeans, walnuts, and mustard seeds.
2. Animal-Based Sources
● Fatty fish (salmon, mackerel), eggs, and milk.
3. Cold-Pressed Oils (Kachi Ghani)
● Retain beneficial phytochemicals and antioxidants.
4. Nuts and Seeds
● Almonds, peanuts, and sunflower seeds offer healthy fats and added nutrients.
FAQs About Fats and Oils
How much oil should I consume daily?
What are the best oils for cooking?
Use a variety of oils like mustard, groundnut, sesame, and olive oil. Avoid refined and hydrogenated oils.
Are all saturated fats harmful?
Can reheated oil be reused?
Is butter healthier than margarine?
While margarine contains trans fats, butter is a naturally occurring source of fat. Use both cautiously.
How HealthPil Can Help
At HealthPil, we offer:
● Personalised diet plans: Made to fit your health objectives and way of life.
● Expert Consultations: Guidance on selecting healthy oils and fats for your diet.
● Cooking Tips: Practical advice to retain nutrient quality while cooking.
Disclaimer:
This article is for informational purposes only and is not a substitute for medical advice. Consult a healthcare professional for personalised dietary recommendations.