Fat, fat, Fat! When it comes to nutrition and diet, fat gets a bad rap. Would all of our health and weight loss problems be solved if we eliminated fat from our diets? The answer is a resounding No! Fat is an imperative part of a healthy diet as they prov

The usual guidelines recommend that adults get 20-35% of their calories from fat. The problem is that the typical Nepali diet is high in fat because we use excessive oil in most of our foods. The food we eat is usually swimming in oil. It’s because fatty foods taste really good, and fat greatly enhances the flavor and gives our taste buds that amazing feel that is enjoyable and satisfying.  

Does eating fat make you fat?

The simple answer again is, No. The main cause of weight gain is eating excessive calories from a combination of fat, carbohydrates, protein and alcohol. Yes alcohol too! Fat is calorie dense at 9 calories per gram while carbohydrates and protein have 4 calories per gram each. Alcohol has 7 calories per gram. The problem with fat is not just that it is calorically dense, but it’s pleasing to the taste buds. It’s easy to over-eat fats because it’s in most foods we love, such as: junk foods, processed foods, cakes, cookies, chocolates and cheese. Choosing the “good fats” might be better for your health, but when it comes to weight gain, all fats have the same amount of calories, and hence should be treated equally.

The “Bad” Fats

The “bad” fats are mainly trans fat. This fat is the worst of the worst. Short for “trans fatty acids”, trans fats are found in foods that contain partially hydrogenated vegetable oils. They’re found in fried foods, baked goods (cakes, cookies, biscuits, and pastries), packaged snack foods (bhujiya, chips) and margarines. Let this sink in: most of the food we love are bad for us. Even small amounts of these can increase the risk for heart disease.

Somewhere in the middle: Saturated Fats

Saturated fat is primarily animal-based, and is found in high-fat meats and dairy products. Now this is where it gets tricky. For several years, saturated fats were considered harmful for health. But recent research has debunked this because no significant links were found between moderate consumption of saturated fats and diseases. If eaten in moderation, there are several benefits of including saturated fats in your diet, including: boosting immune system, improving cholesterol levels, and helping maintain bone density.

However, the problem lies in excessive saturated fat consumption which has shown to increase cholesterol levels and increase the chance of other diseases. The reality is we love to cook our food in oil which exacerbates the problem. For instance, we smother meat in oil which adds extra fat to the fat already present in meat, thus increasing the fat content of our meals. 

The “Good” Fats

The fats that get the green light are the unsaturated fats. It includes the monounsaturated fats and polyunsaturated fats which are considered healthier fats. These are the fats you should include in your diet in moderation. Research has shown that eating foods that contain these “good fats” can improve your blood cholesterol level and decrease your risk of cardiovascular disease. These foods include nuts (peanuts, almonds, cashews, pistachios, walnuts) and avocado.

The best kind of fats are called Omega-3 fatty acids which have been shown to be beneficial for the heart, help decrease the risk of coronary artery disease, and help lower blood pressure levels. Fish such as salmon, sardines and trout contain Omega-3 fatty acids. You can also just substitute it with Omega-3 capsules and fish oils that are widely available in the market.  

Make better choices

Here are the main takeaway points and tips:

  • Choose a diet rich in whole grains, fruits and vegetables.
  • Don’t fear saturated fats. It’s healthy for you if eaten in moderation.
  • Instead of frying meat, grill them or oven bake them which won’t require any use of additional oil. Air fryer is a good investment as well because it requires minimal oil.
  • Limit your consumption of fried foods, processed foods, baked goods and packaged products.
  • Avoid trans fat as much as possible. This goes for everyone, young and old.
  • Change your cooking style. Limit the use of oil as much as possible. Cook most of your food in non-stick pans which require significantly less oil than the other regular pans.
  • Eating fat doesn’t make you fat. Eating excess calories than your body needs makes you fat.
  • Eating fat in moderation is the key. Over eating even the “good fats” is harmful for your health and will result in weight gain.