People often prefer to follow a “Fat-free Diet”. The reason is common –to lose the stubborn fat from the problematic areas and to lose those extra kilos of weight. “FAT” is the most commonly misunderstood nutrient which is very essential for the cells in the body. The truth of including Fats on daily basis is taken over by “Dietary Myths” of eradicating Fats completely, and this is followed by most of the Dieters nowadays.
Do you know that, in the process of following a Fat-free diet, the body gets deprived of the essential Fats which are needed by the body for its normal functioning and in maintaining the structure of the cells. The repercussions are many…. Unhealthy Skin, Hair Fall, Vitamin Deficiencies, Early signs of Ageing, Fatigue, Metabolic disorders like Diabetes, Blood pressure … the list is end-less.
Yes! A Diet free of essential fatty acids (EFAs) affects the health badly. EFAs are fatty acids that are “essential” as the body is not capable of manufacturing them and we need to consume them through the Diet. For Survival, the EFAs are needed by the body.
A No-Oil or a Zero-Fat Diet is detrimental to health and can never help in reaching any Fitness Goal as Fats have a unique role in maintaining Body Metabolism.
QUALITY of Fat is the most crucial factor. Now, the question arises – Where do we get good quality fats?
EFAs and Omega-3 Fatty acids are those FATS THAT HELP BURN FAT. The cell in the body is surrounded by a lipid layer, so eating Fat is essential to absorb and metabolise some vital nutrients. Basically for the normal functioning of Digestive System and Nervous System, FATS need to be eaten on regular basis. Moreover, the fat-soluble vitamins A, D, E and K are not carried by the blood in absence of Fats in the body. The critical factor in any diet is the balance (1:1:1) between Saturated Fats, Mono-Unsaturated Fats (MUFA) and Poly-Unsaturated Fats (PUFA).
In addition to this, the ratio between Omega-3 and Omega-6 fatty acids (Types of Unsaturated Fatty Acids) needs to be maintained to improve overall health. The optimal Omega-6 to Omega-3 ratio is 4:1. So for every one gram of Omega-3, four grams of Omega-6 should be consumed. Omega-6 is easily available in nuts and oil seeds, in refined vegetable oils, so the ratio between these 2 goes higher. Too much Omega-6 leads to inflammation in the body thus causing various health issues.
Using a BLEND of different types of Oils is recommended to maintain the balance of Omega-3 and Omega-6 in the Diet.
Listed below are few types of beneficial oils –
OLIVE OIL –
- Positive effect on Cardiovascular Health reducing the risk of Cardiac Arrest, Heart Attack and Stroke.
- Oleic acid (Omega-9) contained in it exhibit anti-inflammatory property which reduces the risk of Cancer. Olives, Peanuts, Almonds, Avocados are concentrated sources of Oleic Acid.
RICE BRAN OIL –
- Contain Ideal Omega-6 and Omega-3 balance .
- Contain Oryzanol – a powerful natural occurring mixture found only in Rice Bran Oil. Oryzanol lowers Cholesterol, it is anti-diabetic, anti-hypertensive, protects the liver, antioxidant
- Contain Vit E – good for skin health having anti-ageing and sun-screen effects, antioxidant
MUSTARD OIL –
- Higher Omega-3 content as compared to Safflower, Sunflower and Soyabean Oils
- Gives Anti-fungal, Anti-bacterial and Anti-arthritic effects.
- Gives Strength and boosts Immune System.
SUNFLOWER OIL –
- A blend of Oleic and Omega-6 acids.
- High in Vitamin E – Skin health
- Anti-inflammatory – Cancer preventing effect
- Boosts Immunity
- As it contain higher percentage of Omega-6, it is advisable to maintain the balance with Omega-3 fatty acids.
Do not eliminating Fats completely from the Diet, rather Monitoring the balance of Good Quality Fats is of utmost important.