/*! elementor - v3.16.0 - 20-09-2023 */ .elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}

KNOW YOUR FATS!

Blog > Know your Fats!

Know your Fats!

/*! elementor - v3.16.0 - 20-09-2023 */ .elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=".svg"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}

Know your Fats!

Fat is an essential nutrient because it is the building block of all cell membranes, muscle movement and the protective shield around the nerves and helps us absorb vitamins in our food.

Countless studies have shown it is not so much the fat in the diet that makes us gain weight, but rather it is the sugar and refined carbohydrates. Fats form the body’s reserve of energy to survive and be fuelled.

Scientifically fats are polymeric chains of carbons, known as fatty acid and there are four types of fat: Monounsaturated, Polyunsaturated, Saturated and Trans-fat. Monounsaturated fat means that there is only one saturated bond in the fatty acid while in Polyunsaturated fat, there are no saturated bonds in the fatty acid chain. In Saturated fats, all bonds in the fatty acid chains are saturated bonds. Trans-fat is a chemical synthesized form by the food industry. The structural differences in turn have a profound impact on our health. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Sources of fats in your diet.
Oils rich in Monounsaturated fat includes Olive oil, sesame seed oil and peanut oil ( and yes, peanut butter too if these are naturally ground without addition of saturated fat). These are good fats that lower risk of heart disease, blood pressure, stroke and bad LDL Cholesterol.

Oils rich in Polyunsaturated fats are sunflower, soya bean, flaxseed and walnut. Most Polyunsaturated fats from plants are of the Omega 6 type except for flaxseed and walnut oil which is rich in the Omega 3 type (ALA).

Saturated fat is the least desirable as it increases LDL Cholesterol and negatively impacts heart health. Fortunately, plants do not have too high levels of saturated fat except for palm kernel (not palm oil) and coconut fat. Saturated fat is the predominant fat in animal products like meat or dairy.

Sesame Oil: excellent source of healthy fats for the heart.
Omega-6 fatty acids are important for heart health and sesame oil has it in spades. A ¼ cup contains 7.84 gm polyunsaturated and also 6.75 gm monounsaturated fats, and it’s low in saturated fat. Sesame oil comprises 82% fatty acids and studies have shown it lowers cholesterol levels. This oil is also integral to Ayurvedic medicine, and in fact is known as ‘Nalla Yennai’ in Tamil, meaning ‘the beneficial oil’.

Coconut Oil: is it really good for you or not?
Used for centuries in many cultures for cooking. But it’s 90% saturated fat, which raises bad cholesterol. However, it also contains medium chain fatty acids that don’t deposit as fat in our bodies. So, what’s the bottom line?? Consume it in moderation. Be aware of the sat fat but also know that it’s plant-based & healthier than using butter. Virgin coconut oil is best for light cooking but avoid high heat frying.

Olive oil: cornerstone of the Mediterranean diet
Olive oil is a monounsaturated fat with many proven benefits due to its rich and diverse phenol and polyphenol content. They are highly anti-inflammatory in nature – daily consumption of as little as 1 tablespoon results in immediate reduction of inflammation markers. Look for Extra Virgin Olive Oil (EVOO); the production process does not involve chemicals or heat so the nutrition content is largely unaffected. Avoid cooking over heat to enjoy these phytonutrients.

Featured Posts

/*! elementor - v3.16.0 - 20-09-2023 */ .elementor-widget-divider{--divider-border-style:none;--divider-border-width:1px;--divider-color:#0c0d0e;--divider-icon-size:20px;--divider-element-spacing:10px;--divider-pattern-height:24px;--divider-pattern-size:20px;--divider-pattern-url:none;--divider-pattern-repeat:repeat-x}.elementor-widget-divider .elementor-divider{display:flex}.elementor-widget-divider .elementor-divider__text{font-size:15px;line-height:1;max-width:95%}.elementor-widget-divider .elementor-divider__element{margin:0 var(--divider-element-spacing);flex-shrink:0}.elementor-widget-divider .elementor-icon{font-size:var(--divider-icon-size)}.elementor-widget-divider .elementor-divider-separator{display:flex;margin:0;direction:ltr}.elementor-widget-divider--view-line_icon .elementor-divider-separator,.elementor-widget-divider--view-line_text .elementor-divider-separator{align-items:center}.elementor-widget-divider--view-line_icon .elementor-divider-separator:after,.elementor-widget-divider--view-line_icon .elementor-divider-separator:before,.elementor-widget-divider--view-line_text .elementor-divider-separator:after,.elementor-widget-divider--view-line_text .elementor-divider-separator:before{display:block;content:"";border-bottom:0;flex-grow:1;border-top:var(--divider-border-width) var(--divider-border-style) var(--divider-color)}.elementor-widget-divider--element-align-left .elementor-divider .elementor-divider-separator>.elementor-divider__svg:first-of-type{flex-grow:0;flex-shrink:100}.elementor-widget-divider--element-align-left .elementor-divider-separator:before{content:none}.elementor-widget-divider--element-align-left .elementor-divider__element{margin-left:0}.elementor-widget-divider--element-align-right .elementor-divider .elementor-divider-separator>.elementor-divider__svg:last-of-type{flex-grow:0;flex-shrink:100}.elementor-widget-divider--element-align-right .elementor-divider-separator:after{content:none}.elementor-widget-divider--element-align-right .elementor-divider__element{margin-right:0}.elementor-widget-divider:not(.elementor-widget-divider--view-line_text):not(.elementor-widget-divider--view-line_icon) .elementor-divider-separator{border-top:var(--divider-border-width) var(--divider-border-style) var(--divider-color)}.elementor-widget-divider--separator-type-pattern{--divider-border-style:none}.elementor-widget-divider--separator-type-pattern.elementor-widget-divider--view-line .elementor-divider-separator,.elementor-widget-divider--separator-type-pattern:not(.elementor-widget-divider--view-line) .elementor-divider-separator:after,.elementor-widget-divider--separator-type-pattern:not(.elementor-widget-divider--view-line) .elementor-divider-separator:before,.elementor-widget-divider--separator-type-pattern:not([class*=elementor-widget-divider--view]) .elementor-divider-separator{width:100%;min-height:var(--divider-pattern-height);-webkit-mask-size:var(--divider-pattern-size) 100%;mask-size:var(--divider-pattern-size) 100%;-webkit-mask-repeat:var(--divider-pattern-repeat);mask-repeat:var(--divider-pattern-repeat);background-color:var(--divider-color);-webkit-mask-image:var(--divider-pattern-url);mask-image:var(--divider-pattern-url)}.elementor-widget-divider--no-spacing{--divider-pattern-size:auto}.elementor-widget-divider--bg-round{--divider-pattern-repeat:round}.rtl .elementor-widget-divider .elementor-divider__text{direction:rtl}.e-con-inner>.elementor-widget-divider,.e-con>.elementor-widget-divider{width:var(--container-widget-width,100%);--flex-grow:var(--container-widget-flex-grow)}

Blog

No Silver Bullet in GMO Golden Rice

October 12, 2023
Blog

Food Labeling and Genetic Research

October 12, 2023
Food Insights

Processed Foods or Prepared foods

October 12, 2023

Top Tags

Blog

Food Bulletin Newsletter

Fruits

Vegetables

FASTING AND ITS HEALTH BENEFITS

Blog > Fasting and its health benefits

Fasting and its health benefits

You’ve probably heard the hype; fasting is the new secret to weight loss. While there is credible science, it’s not a quick fix nor guarantee. Neither is there one sure-fire method to doing it right. However, the benefits are plenty; delayed onset of Type II diabetes, Alzheimer’s disease, enhanced memory function, weight loss and even greater mental clarity. Let’s get into what makes it tick.

With deep roots in many cultures and religions, physicians and doctors have recognised its effects on our bodies for many years. Fasting triggers a switch in the body’s metabolism – glucose levels in our bodies begin to drop. Our body now needs to find another source of fuel to burn and it switches over to burning fatty acids (a state of “ketosis”), a more efficient fuel This energy production takes place in the liver and the resulting smorgasbord of compounds are known as “ketones”. These ketones are responsible for many of the health benefits that fasting brings about.

But fasting has its fair share of downsides too; higher propensity to binge eat, low blood pressure, general irritability and discomfort, headaches etc. Furthermore, the thought of going hungry for hours at a stretch might be daunting.

After a period of fasting, it is good to break the fast with a balance of fats, carbohydrates and proteins. We look at some of these foods and nutrients that will help your body adapt better to fasting routines.

Healthy, plant-based fats are important energy sources for fasting
Fat is stored in our tissues and released whenever energy is needed, so it’s an important back-up resource during fasting. Fats also carry and aid absorption of vitamins A, D, E & K. In addition, healthy fatty acids (linoleic, alpha linoleic) support physical & psychological functions and are only available through food. However, selecting healthy fats while fasting is key, so choose nuts, seeds, nut butters, avocado, olives etc over animal fats.

Don’t avoid potatoes when fasting!
With all this talk about ketosis, it is natural to consider removing carbohydrates from your diet all at once. Such sudden changes are rarely effective, and might be counter-productive in leading to binge eating instead. Don’t overlook the simple potato; its carbohydrates are mostly healthy ‘resistant starch’ that are even more pronounced when cooled after cooking. Potatoes are also rich in Vitamin B6 that helps with new cell growth and formation, essential as the body replaces damaged cells during fasting. Eat boiled or roasted, preferably with the skin on.

Fiber-rich beans help you stay satiated while fasting
Fiber is not absorbed or converted to energy like fats or carbohydrates, thus helping us stay sated through the long fasting hours. The average daily recommended fibre intake is 25g. If you are starting out on a fasting routine, there’s no harm trying to eat more. Beans are a fantastic source of fiber; look for navy beans, lentils, pinto beans, black beans, lima beans… a 1 cup serving can give as much as 13g of fibre!

Don’t overlook hydration while fasting
Almost 30% of the water we consume comes through our foods, so don’t be shocked if you feel dehydrated when fasting. Additionally, carbohydrates hold water in our bodies; as your consumption shifts away from carbs, your body needs water from other sources. Be conscious of this fact, and ensure you drink more water while fasting.