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Journalism of Courage
Written by Vedika Pramani
There are many Instagram posts that say “eating fat is making you fat.” Such blanket statements spread a lot of misconceptions and make fat a “villain.” Truth is it is a macronutrient that plays very crucial functions in our body such as insulation, anti-inflammation, cushioning of our organs, production of hormones and supporting cell function. Most importantly, it is a carrier of fat-soluble vitamins and micronutrients.
Cutting down fat to lower amounts than the recommended daily allowance can lead to severe nutritional deficiencies. All fats are high in energy and have the same calorie value (9 kcal per gram). However, apart from the quantity, the type of fat also matters.
Industrially produced trans-fats and saturated fats can increase the risk of coronary heart disease by raising the level of low-density lipoprotein (LDL), which can build up plaques in blood vessels. 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.
But foods rich in unsaturated fatty acids, be it monounsaturated or polyunsaturated, are good to have. These are found in avocados, olives, rapeseed and sunflower oils, oily fish, seeds and nuts.
A 2018 study by Harvard T.H. Chan School of Public Health, which followed 1,20,000 men and women for over 20 years, found that when people increased saturated and trans fats in their diets, they were more likely to gain weight, while upping intake of unsaturated fats had no such connection — and was even linked to weight loss.
Weight gain from eating more trans and saturated fats averaged about 1 1/3 pounds per each four-year period in the 20-plus year-long study.
They deduced how each fat has different metabolic effects on the body. Saturated and trans fats trigger insulin resistance, which means cells cannot absorb glucose properly. In fact, the study found that monounsaturated fatty acids (MUFAs) from plant sources like nuts and olive oil do not increase body weight. Meanwhile polyunsaturated fatty acids, like the ones you find in tuna, salmon, walnuts and sunflower seeds, were found to promote insulin sensitivity, thereby preventing fat storage.
When you have too much of refined carbohydrates in your diet along with fat, the combined calorie load leads to fat storage and deposits in the body. Sometimes, when people restrict fat altogether, they seek satiety in carbs. That’s why we must reduce our carbohydrate intake and keep it strictly to a quarter of a plate. Avoid the consumption of sugar, highly processed foods, maida and maida products and fruit juices.
A balanced diet with adequate amounts of carbohydrates, proteins, fats and essential micronutrients is what works with a bit of portion control. Hydration with at least 2.5-3 litres of water/day is crucial to maintain a healthy body weight.
(The author is clinical dietician, Sir HN Reliance Foundation Hospital, Mumbai)
