GOOD FAT V/S BAD FAT

People generally have a notion that intake of fatty foods causes weight gain. However, fats are an integral part of a healthy balanced diet. We need good fats in moderate amount in our diet as they help in absorbing the fat-soluble vitamins A, D, E, and K. Fats are considered to be a rich source of energy as well. However, it is essential for us to identify whether they are good fats or bad fats.

We can broadly classify fats as:

•    Saturated Fats

•    Unsaturated Fats

Saturated fats are the bad fats which can increase the amount LDL-cholesterol in our blood. LDL-cholesterol is often called ‘bad’ cholesterol. Some foods rich in saturated fats are meat, dairy products like whole milk, cream, processed foods like burgers, sausages, pastry, pies, cakes, biscuits, and pastries, etc.

Unsaturated fats help to maintain the healthy cholesterol levels in the body. As part of a balanced diet, it is best to choose foods that contain higher amounts of unsaturated fat or the good fat. Some foods rich in unsaturated are Olives, Avocados and Nuts. A study published in the European Journal of Clinical Nutrition found that consuming 43 grams of dry-roasted, lightly salted almonds every day reduced hunger and improved dietary vitamin E and monounsaturated, good fat intake without increasing body weight.

Here is one quick recipe filled with good fats!

 

 

Tangy Almonds

Serves: 3

Ingredient

Qty

Almonds

60g

Salt

To taste

Pepper

1 tsp

Olive oil

5ml

Cinnamon powder

1 tsp

Honey

1 tsp

Turmeric

½ tsp

Ginger powder

½ tsp

Amchoor powder

½ tsp

 

Steps:

  • Toss all the above ingredients in a bowl.
  • In a moderate oven 150C, toast for 8 to 10 minutes.
  • Cool and store in an airtight container

 

Nutrient Analysis Per Serving:

Calories

164kcal

Protein

4.7g

Total fat

14g

Saturated

0.26g

Monounsaturated

7.6g

Polyunsaturated

2.6g

Carbohydrates

6.7g

Fibre

4g

Cholesterol

-

Sodium

182.6mg

Calcium

68.6mg

Magnesium

79.6mg

Potassium

158mg

Vitamin E

5.9mg