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Sunday, October 24, 2021

Diet diary: Don’t ditch the fat in your diet

A low-fat diet works out to be high on carbohydrates which is unsuitable, specially for the Indian population.

Written by Ishi Khosla |
Updated: June 18, 2016 12:10:54 pm
fat foods, fatty foods, good fats, fats to intake, healthy fats, healthy fatty foods, The main characteristic of these diets is high consumption of fat, up to 40 per cent of the caloric intake.

Thank God for Mediterranean diets, as it is because of them that we no longer need to suffer the burden of difficult, unpalatable and unsustainable low-fat diets.

The main characteristic of these diets is high consumption of fat, up to 40 per cent of the caloric intake. This is in contrast to the recommended intake of less than 20 per cent fat in most diets. These diets symbolise the importance of the quality of fats rather than amounts.

Good fats present in nuts, seeds, fatty fish, cold pressed oils and dairy in the diet have a positive impact on health, well-being and disease prevention. Nuts and seeds are cholesterol fighters and play a vital role in weight management. On the other hand, toxic fats like hydrogenated fats, margarines and trans-fat laden fried foods can increase the risk of heart disease and be detrimental to health.

In fact, high-fat diets are more effective with regard to compliance and sustainability when compared to low-fat diets. Mediterranean diets have been reported to be associated with favourable health outcomes, better quality of life and longevity. Studies on Mediterranean diets have reported a reduced risk of major chronic degenerative diseases, including Alzheimer’s, cancer, obesity and heart disease.

In fact, a low-fat diet works out to be high on carbohydrates which is unsuitable, specially for the Indian population, which is genetically predisposed to obesity, diabetes and belly fat. So, don’t ditch the fat if you are trying to lose weight or improve heart health. Just ensure you take high quality unprocessed fats and limit carbohydrates, specially refined foods and sugar.

GOOD FATS

* Cold pressed oils such as mustard, sesame, coconut, rice bran and extra-virgin olive oil.
* Butter and desi ghee
* Nuts and seeds including walnuts, almonds, pistachio nuts, cashewnuts, peanuts etc.
* Dairy including cottage cheese, cheese and yogurt
* Fatty fish and sea food

📣 The above article is for information purposes only and is not intended to be a substitute for professional medical advice. Always seek the guidance of your doctor or other qualified health professional for any questions you may have regarding your health or a medical condition.

Author is a clinical nutritionist and founder of www.theweightmonitor.com and Whole Foods India

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