Facts about Fat

As you have probably noticed by now, the advertising and marketing industry seem set on confusing us, deceiving us with all kinds of lies, half-truths, misinformation and feeding us hogwash as reliable information based on “research”. Conflicting information on the same things are forcing discerning consumers to distrust the tall claims of products and product categories and do their own research to find out what is really true. And even then, one can never be sure, as there are so many vested interests involved.

For example, something shouts out “Fat free!” but fails to tell you it is loaded with bad-for-you refined carbohydrates, sugar, sodium and all kinds of artificial ingredients that will make you fat anyway and are much worse than having a bit of butter or oil. And that it contains plenty of calories from the carbs and sugar contained in it. Or something that cries out “Sugar Free!” and is loaded with artificial sweeteners, trans fats and a lot of other harmful stuff. All the ads try to tell you that just because something is “fat free”, “sugar free” or “low calorie”, you can eat any amount and nothing will happen, which is a lie. Because calories are numbers – they add up. And if what you take in is more than what you expend, you have excess calories in your body, which will be stored as fat! Simple Math – which they try and deceive you into ignoring!

One of the dietary items to fall casualty to people’s misconceptions is fat. Many people in their fruitless efforts to lose weight cut out fats, because fats are high in calories and also are blamed for causing heart disease and clogged arteries. Or if they do have fats, they stick to only one kind of highly polyunsaturated fat like sunflower oil, thinking it is ‘healthy’ fat. 

Here are some facts I have collected about fat over the years that help me to be balanced in my attitude to them and use them judiciously.

Facts about Fat:

There are two main types of natural fats: Saturated fats and unsaturated fats. The unsaturated fats are further divided into polyunsaturated fats and monounsaturated fats.

Then there are the artificially created hydrogenated oils like Dalda or margarine that contain the extremely unhealthy trans-fats. Because they are more stable, they are preferred by the food industry.  Avoid them - they are dangerous for health. Bought bakery goods like cookies, cakes, muffins, puffs etc. contain them, and so do many processed foods. Most biryanis have hydrogenated fats used in their preparation. Buy only from reliable sources.  

• Fat does not make you fat! Fat takes longer to digest, so you feel full longer and you will take in less calories totally because you don’t get hungry too quickly and snack in between or overeat at the next meal. 
• Some vitamins like A, D and E are fat soluble, so if you don’t take enough fat, you will have deficiency in these vitamins. 
• Our body needs a balance of different kinds of fatty acids to be healthy, so consume a variety of fats and use various kinds of natural oils in your cooking. Don’t use only oils that claim to be ‘heart healthy’. 
• Dairy fat is good provided it is not highly processed. Stick to natural butter, ghee and natural cheeses in limited quantities (if you can make these at home, all the better). Avoid highly processed dairy products, esp. cheeses and U.H.T. milk .
• Add nuts to your diet, but not fried and/or salted ones. Have them raw or lightly roasted and unsalted, and in very limited quantities, as they are high in calories. Nuts contain Omega3 fatty acids and vitamin E and protect the heart by lowering the LDL cholesterol. Avoid nuts that have gone rancid. 
• Polyunsaturated fats like sunflower oil are more fragile and deteriorate at high temperatures. They also go rancid faster. Both processes generate free radicals that are damaging to our health. Use these fats, but not exclusively, and don’t heat them to high levels or keep them too long.  
• Coconut oil and ghee can stand much higher temperatures before they deteriorate. Since they are saturated fats, use sparingly in small amounts in certain foods that are improved by the flavor of these fats. Don’t avoid them completely as they too have health benefits.
• Olive oil is very good, but it is not suitable for Indian cooking. In fact, it deteriorates at high temperatures and creates free radicals that are harmful. Use it raw for salads or sprinkled on bread, or for sautéing vegetables, but not at high or smoking temperatures. If you don’t use it frequently, buy smaller bottles and keep in the fridge. Use as quickly as possible.
• Indians use sesame (til) oil, peanut oil, mustard oil, all of which are good and contain higher amounts of monounsaturated fats and a healthier balance of Omega3 and Omega6 fatty acids. Use more of these oils.
• If you use oil for deep-frying anything, don’t heat too much oil. Use a smaller quantity and fry the item in batches. Top up with more oil as needed. Use the left over oil the same day in cooking other dishes.
• Throw away any oil that has accidentally become too hot and has smoked too much. It has already deteriorated to dangerous levels and is loaded with carcinogenic free radicals.
• Don’t buy oils and fats in bulk and don’t use rancid fats or damaged fats! The small amount of money you save may backfire in poorer health and higher medical bills! Buy oils in smaller packets/bottles and check date for freshness. If you cannot consume it within a few days, keep it in an airtight bottle in the fridge and keep smaller quantities of it outside.  
• Don't eat out too often, as you cannot control the type, quality and quantity of fat among other things. Most restaurants reuse oil, use hydrogenated fats, (and harmful MSG and artificial colorings), so for better health limit eating out to special occasions as much as possible

(To know more about the different kinds of fats, their benefits and dangers, Myths and Facts, Good vs Bad cholesterol, Omega 3 fatty acids, etc., see http://www.helpguide.org/life/healthy_diet_fats.htm   I personally don’t agree completely with everything written here, but this article is a good source of information on the role of the various fats in our bodies and can help to improve our fat-eating habits for better health.)