The stuffed ghee laden parantha with a large scoop of butter served with mixed vegetable is a treat for most of you. The sight of puris and potato laden samosas is quite irresistible as you think that the oil used is ‘cholesterol free’ and so called ‘rich in vitamins’.
The latest scientific technologies have enhanced the easy availability of nutritious and healthy oils. Essential fatty acids are needed for the proper functioning of biological processes and also for the adequate absorption of fat-soluble vitamins.
Fat is the most calorie-yielding nutrient with a single 1 gram providing as much as 9 kcal. So, if you wish to lose weight, there is no way other than cutting on your fat intake.
Sources of Fats:
Visible sources of Fats and Oils:
• Vegetables such as olive, corn, palm, etc.
• Plant seeds such as safflower (kardi), soyabean, mustard, sunflower, canola, etc.
• Other sources such as rice bran
Invisible sources of Fats and Oils:
• Animal sources such as red meat, cod liver (fish), egg yolk, etc.
• Milk and milk products such as cheese, butter, ghee, margarine, full fat milk, etc.
• Nuts such as peanut, almond, til, walnut, etc.
Kinds of Fats:
Fats are categorized on the presence of following fatty acids:
• Polyunsaturated fatty acids (PUFA) – PUFA has dominance of two chief types of fatty acids namely Omega 3 and Omega 6. Omega 3 fatty acids increase HDL (good) cholesterol and lower LDL (bad) cholesterol. Omega 6 fatty acids lower both HDL (good) and LDL (bad) cholesterol.
Omega 3 fatty acids improve memory, eliminate blockage in heart and lower inflammation.
The natural sources of omega 6 fatty acids are corn oil, safflower oil and sunflower oil and sources of omega 6 fatty acids are rice bran oil, til oil, mustard seed, walnuts and flaxseeds.
• Monounsaturated fatty acids (MUFA) – It is regarded as the best fatty acid that should be consumed the most.
MUFA reduces bad cholesterol or LDL and cut down the risk of heart diseases and controls weight gain. The rich sources of MUFA are groundnut oil and olive oil.
• Saturated fatty acids (SFA) – SFA’s enhances both HDL and LDL cholesterol levels and are directly associated with development of heart disorders. Butter, ghee, cream, margarine, cheese and bakery products are rich in SFS’s.
You should keep changing oil on monthly basis for example use rice bran oil in first month and buy groundnut oil the second month. This is a sure way to get suitable combination of fatty acids.
You can even mix two oils at home or buy the commercially available blended oils such as sunflower with rice bran oil. Such blended oils are good enough to suffice your daily requirement of essential fatty acids.
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