We have always been confused about eating fats, as we think eating fats would lead to weight gain and considered it as the root cause of heart problems and obesity. With latest research, it is suggested that not all fats are bad and they have many important functions in our body.
The aim should be to make the balance of fats and other nutrients in the body and eat the healthiest of them!
In this blog, we will attempt to give you a review of the kinds of fats and their relative merits!
So, what are fats – Fats are greasy substances found in the tissues of animals and some plant products; and form one of three key macronutrients for humans (other two being carbohydrates and proteins). All fats are made up of carbon, hydrogen and oxygen molecules.
The basic purpose of fats is to act as storage of energy in body tissues which can be called upon to supply energy for the maintenance of body and its functions when other sources are not sufficient or unavailable. (example when we don’t eat food for long-duration – body starts using fat reserves for its energy needs). It has many other important functions - it supports immune functionality, maintain healthy skin, hair and nails and helps to absorb essential fat-soluble vitamins. Fats like Omega – 3 fatty acids and MUFA are also important for brain health. Fats like cholesterol works as a building block for creating hormones.
Fats are usually classified into three main categories – Saturated Fats, Trans Fats, Monounsaturated and Polyunsaturated Fats:
Best fats for health?
Basically, fats that support cardiovascular health, helps in balancing hormone and fights inflammation are considered as good fats. Here is a breakdown of the current research on certain fats.
1. MONOUNSATURATED FATS
When it comes to heart health, monounsaturated fats are considered good. Chemical structure of monounsaturated fats makes them liquid at room temperature and gets gradually solid when chilled. Food that contains mostly monounsaturated fats are – Olives and its oil, Avocado, Almonds, Hazelnuts, Cashews and few animal fats.
MUFA reduces bad cholesterol and increases HD and also reduces oxidation, inflammation, improves insulin sensitivity and lowers blood pressure.
2. POLYUNSATURATED FATS (OMEGA -3)
Omega – 3 belong to a group of fats called polyunsaturated fats. Due to their chemical structure, they are liquid at both room and refrigerated temperature. They are sensitive to light and heat and vulnerable to oxidation and rancidity therefore they are kept refrigerated and should not be used for cooking. Omega – 3 fats are important for our immune system. We cannot synthesize omega – 3 in our body, we need to get it from our diet. Researchers says that omega -3 from fish could reduce heart diseases and is a key nutrient for fighting inflammation associated with several diseases.
Worst fats for health?
1. Trans Fats
Universally considered as bad fats. There are two main types – Artificial and naturally occurring:
1.1 Artificial trans fats
Trans fat is made by adding hydrogen to liquid vegetable oil or you can say hydrogenation
Referred to as hydrogenated fats on food labels.
Found in many processed foods like – fast food, refrigerated dough products, cookies, frozen pizza and many more!
Artificial trans-fat increases the risk of cancer, obesity and other inflammatory conditions even taken in low doses.
1.2 Natural Trans Fats
Found in small amounts in meat and dairy products.
Associated with lower risk of cardiovascular and cancer disease and also helps in weight loss.
2. Saturated Fats
Saturated with hydrogen molecule and contains only single bonds between carbon molecules
Considered bad because of their ability to increase LDL cholesterol.
Intake of saturated fats should be minimized because its high consumption could increase certain heart diseases
But researchers’ previous studies say that saturated fats may not be so harmful. They are categorised by their carbon chain length – long, medium and short-chain.
Long-chain saturated fats are found in dairy products and meat of cows and sheep. One long-chain saturated fat actually shown to lower LDL cholesterol.
Medium-chain saturated fats are found in coconut and breast milk. These fats are absorbed faster than long-chain SF and is a quick source of energy.
Short-chain is found in butter and ghee and serves as fuel for the cells of our colon.
In conclusion, when it comes to fats, it is recommended to err on the side of caution i.e. consume a wee bit lesser than how much we would like to. But don’t think about eliminating them from your diet because they are necessary for sustaining life - essentials for our health and bodily functions. You can decide which fats to consume and how much based on your lifestyle and daily RDA.
Frugivore has different and almost every type of fresh and non-fresh products consisting of each type of fat. Shop for good fats and consume as per your RDA. More importantly please read the label before consumption and decide whether you want to consume the type of fat in the food packet.
Be informed and stay healthy!
Disclaimer: This article should not be construed as medical advice. It is meant for general information and is not a specific advisory. Please consult your physician/dietician, if in doubt.
Unlocking the Power of Kefir: A Guide to This Probiotic Superstar
Introduction: In recent years, there has been a surge of interest in kefir, a fermented milk beverage known for its remarkable he…
Jul 17, 2023
The #1 Best Fruit for Your Heart, Say Dietitians
Why Berries are the #1 Fruit to protect your heart !
While all fruit is good fruit, and there are plenty of reasons to enjoy a couple of…
Mar 19, 2022
The Best Foods to Eat for Omicron Symptoms, Says Doctor
The Omicron variant caused COVID-19 numbers to skyro…
Jan 08, 2022
Fibers in Your Diet
Whenever you take advise from anyone to switch into a better diet for weight management, you always get an answer to eat more fiber rich foods! Hi…
Aug 24, 2021
Hormone Balancing Foods
Feeling stressed lately, with some weird symptoms like fatigue, migraines, painful periods, mood swings, anxiety, depression, sexual health issues…
Aug 16, 2021
Frozen Fruits Adapting to the Modern Lifestyle
Fresh v/s Frozen – is there any difference nutritionally?
Texture and nutritional deterioration of Frozen during long shipping and st…
Aug 02, 2021
Breathtakingly Beautiful - Our Cold Pressed Juices
These days people are aware of their health needs and are conscious of their fitness more than ever. Therefore, they tend to switch to healthy foo…
Jul 14, 2021
Striking the Balance with Exotics!!!
Have you ever thought how Broccoli is more preferred than Cauliflower nowadays?
Ever given a thought about how the Indian fresh fruits &…
Jan 31, 2021
Know Your Sugar Better!
We came up with this topic because it is the basic step to start the healthy journey which is the new year resolution of most of the people! To un…
Jan 06, 2021
Picture an old - fashioned see saw, with plenty of ups and downs. That’s how our blood sugar level goes over the course of day. That all dep…
Dec 28, 2020
Not So Sweet!!!
Drinking 12 Oz of regular Coke with 140 calories is a big no when compared with Diet Coke which contains zero calories. Do you know, wha…
Dec 09, 2020
Dry Fruits - The Ultimate Powerhouse!
Remember receiving those colourful and decorated boxes packed with different types of wholesome delights? The popular and most loved superfood, kn…
Dec 04, 2020
C.H.E.E.S.E - Your Favourite Food
Yummmm!!!! that stretchy mozzarella on pizza and those fragrant pieces of deliciousness and goodness that changes the food into a heavenly treat! …
Nov 25, 2020
The Modern Milk Variants
Have you ever wondered, why milk is considered as the most important and healthy drink for the human body? Packed with calcium, p…
Nov 18, 2020
The New Age Meat!
Imagine a dinner table which has Bacon Caesar Salad, Chicken Florentine, Prawns in Brandy Sauce, the grand Pork Pepperoni & the epic Bruschett…
Oct 26, 2020
Whole Foods - The Way Forward!
The more we get to know about healthy eating and nutrition, the more we think we should eat the way people did a hundred years ago!
Oct 07, 2020
Bravocado Recipes - Part Two!!
So the previous blog was just not enough. Avocado as a superfood is quite versatile. From Pancakes to Ice Creams, from Toasts to Tacos this super …
Sep 28, 2020
Bravocado Recipes - Part One!!
Struggling to make your meal delicious with super healthy Avocados? How to make your family change their not-so-healthy lifestyle and get them on …
Sep 19, 2020
The Legend of Guacamole
How to make your kids eat healthy or incline them towards health foods in their growing years has always been a challenge. And not only kids, it i…
Sep 12, 2020
Fresh Roasted Coffee!
Here's the thing, nothing is more alluring to us than the freshest form of products we consume, and we step onto the same boat when we talk ab…
Sep 07, 2020
Covid-19: A few myths busted!
The world came to a halt with the outbreak of SARS-CoV-2 popularly feared by the name of Coronavirus.
The World Health Organisation…
Jun 09, 2020
The Quintessential Fresh Story !
The year is 2016. We have brands like Nike, Toyota, Mc Donald’s, American Express, Vodafone, and many more, well established in India, provi…
Feb 05, 2020
The Millennial Greens.
All Millennials have completed atleast two decades of their lives. Although, in this social media era, where eyes meet screens more than other eye…
Jan 27, 2020
Your Avocado Story !!
Hey there fellow Avocado-lover, we literally feel the same for this superfood. Avocados, now a staple in West have gained immense popularity in In…
Jan 18, 2020
New Decade: New Responsibilities !
Greetings from Frugivore for the New Year!
2020 is not only a new year but commencement of a new decade. The difference is that this new…
Jan 14, 2020
The Christmas Dinner - Part Two!!
This is with continuation where we left – A room full of happy faces and tummies anticipating on what’s there in the main course and f…
Dec 24, 2019
The Christmas Dinner - Part One!
Let’s face it! Festivities are here and so is our ever not satisfied craving to hit that sweet spot for Christmas Dinner. Surrounded by fami…
Dec 23, 2019
Bugs in your Greens? Tragedy? – No, it’s a love story!
Picture this - you are preparing for a Sunday salad in your kitchen happily slicing your carrots and chopping the leafies when Mr. Bug creeps in u…
Nov 30, 2019
Apple - The one God gave, not Jobs!
The most sold fruit in the whole wide world - Apples are one of the most popular and loved fruit globally. Apples are mostly eaten raw but have va…
Nov 25, 2019
Mamma Mia Mushrooms!
For the love of Mushrooms let’s dive in for some amazingly delicious and easy to make recipes. If your kids do not really like Mushrooms, yo…
Nov 12, 2019
Blueberry Bonanza !
There’s a fad going on around all the food items involving Blueberry already. Cheesecakes, Muffins, Pies and the list goes on with the…
Nov 08, 2019
Vegan's the way!
Going Vegan is not as big as it seems. It’s a matter of choice. Everyone has the right to choose what they want to consume. What has come to…
Oct 18, 2019
50 Shades of Avocado ;)
Avocado is a fruit usually grown in equatorial regions; it has a thick rough skin, and a soft gooey pulp. An Avocado has 5 stages of maturity.…
Sep 19, 2019
Reasons to Buy Grapefruit Online in Delhi
Grapefruits have shot to popularity with more and more people becoming aware of its amazing health benefits. To enjoy grapefruit, one has to acqui…
Jul 26, 2019
Exotic Fruits in Delhi - Stay Healthy and Young
If you are a fruitlover, you can enjoy the goodness of your chosen fruit along with multiple benefits it brings to you. The major benefit of addin…
Jul 26, 2019
Best Foods for Your Skin and Hair
Ever heard of the saying you are what you eat? Turns out, Science has proven it Time and again, as Research consistently find healthy food to be g…
Jul 13, 2019
Going Green – Why are Green Vegetables Recommended?
Obesity and being overweight are major problems plaguing many of the world’s nations, and this unhealthy weight problem has also been leadin…
Jul 13, 2019
Buying Imported Fruits Online ? Read this !!
The fresh-fruit sector of India is now facing changes with the presence of stores selling products and even imported fruits online. And this is al…
Jul 06, 2019
Safety & Hygiene
We are delighted to share with all our patrons that Frugivore is ISO:22000 certified and has HACCP (Hazard and Critical Control Points) in place t…
May 17, 2019
Just like the killing spell of the greatest fictional movie series – ‘Harry Potter’, Avocado is a super effective health fruit w…
May 11, 2019
Where do you buy your Fresh ?
Picture this: an elderly lady dressed in expensive silk saree, gold bangles, diamond ring, platinum earings, wearing an exquisite pashmina, gets d…
Jan 14, 2019
How fresh are you!
When we commissioned this website recently, the question arose - should we have a blog. And it was decided we should because that’s how we c…
Jan 14, 2019
Winter Warm-Up Recipies
Hey folks, its that time of the year again with cold nights and chilly, foggy mornings setting in. Our blogpost today is all about keeping you cos…
Jan 14, 2019
Thailand is famous for many things. Thai Fruits is one of them – fruits are an immensely popular export of Thailand (next only to Thai massa…
Dec 31, 2018