Fat is an essential nutrient. It means that our body can’t produce it itself and it has to be consumed through external sources. Our brain is composed of 60% fats. For healthy working of our heart and brain we need to consume this nutrient through various sources of food.
How Consuming Fats Will Lead to Burning of Fat in Body-
Healthy or Good Fats consists of Good Cholesterol which reduces Bad Cholesterol. This leads to burning of Bad Fat in your body. When you keep consuming healthy fats daily in limits, your body don’t store fat in your body and it is utilised by your brain and heart. However, excess consumption is bad.
Sources of Healthy or Good Fats
Good Fats are unsaturated fats which contain Omega 3 and Omega 6. These sources contain unsaturated fats, poly and monounsaturated fats which are healthy ones.
It is group which includes peanuts, almonds, cashews, walnuts. These are rich in fibre and are very healthy sources of fat. Almonds are fibre rich and they have protein too. Almonds also contains Magnesium which relaxes our brain and helps us to sleep better. Walnuts are rich in Omega 3 which is good for your heart. Make sure you include nuts in your diet.
• Fish Oil Supplement
• Peanut Butter
• Olive oil- It’s the best oil in the world. Period.
Why you should not go overboard with Fats-
Fat is nutritionally caloric dense food. 1 grams of fats contains 9 calories whereas 1 gram of Carbs and Protein just contains 4 calories each. So, if you overlooked the quantity of fat you are consuming then chances are that you will gain weight. Because your calorie intake would be more than the calories you are using throughout the day.
You should consume unsaturated fats and try avoiding too much of saturated fat because they are not easy to digest and their high consumption can increase your cholesterol.
When and How Much Should You Consume ?
Now it’s time to address the elephant in the room. You should consume from various sources. That’s how you get your complete nutrition.
• If you are consuming nuts, don’t take more than two servings. One serving is one handful of nuts.
• One teaspoon of olive oil is enough for the day.
• Try not to use more than two teaspoons of peanut butter in a day.
• If you are egg lover, I recommend not eating more than 2 whole eggs in a day. Although eat egg whites as much as you want.
Choose one type of nuts for a day or mix various types of nuts in a jar and then use them.
Selection of Sources-
Don’t use processed nuts. Use raw nuts in which salt is not added. The processed nuts have high unhealthy fats, high sodium and to make things worse, preservatives are also added in them to extend their shelf life.
When choosing Peanut Butter, you have to search for a brand which solely gives you peanut butter and no added sugar with it. Usually companies add sodium, sugar and hydrogenated fat to improve the product’s and shelf life, taste and texture. But on health’s perspective it’s not too good. So, you have to experiment a lot to get pure form of peanut butter. A healthier and easier option is homemade peanut butter.
So, hope you liked today’s article. Have queries? Shoot them in the Comments section. Do share it with your friends and want an article on a separate topic, then mention that in comments. Thanks for Reading.