All fats are high in energy and have the same calorie value (9kcal per gram). However, apart from the quantity, the type of fat also matters.
Fats are often portrayed as the “villains” but it is a macronutrient that plays very crucial functions in our body such as insulation, anti-inflammation, cushioning of our organs, production of hormones, support cell function, carrier of fat soluble vitamins among others.
Cutting down of fat to lesser than recommended can lead to severe nutritional deficiencies.
The type of fat affects factors such as your cholesterol levels and inflammation. Industrially produced trans-fats and excess consumption of saturated fat can increase the risk of coronary heart disease by raising the level of LDL (“bad” cholesterol), which can contribute to blood vessel blockage.
Sources of saturated fatty acids include butter, lard and ghee, plus coconut and palm oil (often found in confectionery and biscuits). Saturated fats are also present in whole milk, cream, cheese, cakes and chocolate.
It is recommended to increase the consumption of foods with are rich in unsaturated fatty acids such as avocados, olive, rapeseed and sunflower oils, oily fish, seeds and nuts
The fact that can in fact lead to increase in fat storage is the excess consumption of any fat type or carbohydrates, especially refined carbohydrates.
It is recommended to follow a balanced diet with adequate amounts of carbohydrates, proteins, fats and essential micronutrients.
To maintain a healthy body weight, avoid the consumption of sugar, highly processed foods, maida and maida products, fruit juices. Include adequate amount of fibre rich foods in the diet- whole grains like oats, millets, wheat, whole fruits, vegetables and nuts. Include protein rich foods in your diet like milk & milk products, lentils, pulses; if you are a non-vegetarian include eggs, lean meats like chicken and fish.
Hydration with at least 2.5-3 litres of water/day is crucial maintain a healthy body weight.