It is important to understand that our fat requirements should be met from the foods we eat, including the fats/oils used for cooking. Almost all the foods we consume, whether cereals, millets, pulses, beans, or vegetables, contain some fat. Nuts, oilseeds, meats, and dairy products are particularly known for their inherent fat content. These fats, though not visible, are crucial for meeting our nutritional needs, especially for essential fatty acids. The oils/fats used for cooking should be consumed in moderation to complement our daily nutrient requirements.
The power of fats
Fats are known to be calorie-dense, but their metabolic functions are less widely understood. They play a major role in hormone production, gene expression, and cell signalling. Additionally, fats enhance the palatability of food by improving flavour, texture, and taste, which can sometimes lead to overconsumption. This is where Guideline 7 becomes essential.
Breaking down fats
According to Dr. Neelanjana Singh, registered dietitian and wellness consultant, “Fats consist of fatty acids, categorised into three types: Saturated fatty acids (SFA), Polyunsaturated fat (PUFA), Monounsaturated fatty acids (MUFA). It’s essential to obtain n-6 PUFA and n-3 PUFA from our diet, hence they are referred to as essential fatty acids. Maintaining the ideal ratio of n-6 to n-3 PUFA is critical and in our current diets very high levels of n-6 PUFA has become a concern.”
Trans fats
The guidance on trans fats (hydrogenated oils) is clear: avoid them actively. They are commonly found in many bakery items, ready-to-eat processed foods. Checking food labels can help avoid these fats. It’s advisable to limit processed foods and prefer freshly cooked meals.
Saturated fats
While not downright harmful, saturated fats do become detrimental if consumed in excess. Fats like ghee, coconut oil, and palm oil are high in saturated fats. It’s recommended to limit saturated fat to one part of the total fat intake (SFA: MUFA: PUFA ratio should be 1:1:1), allowing only a teaspoon of such fats in an adult’s daily diet. The uniqueness of each saturated fat should be understood to leverage their properties. Coconut oil and ghee are used in certain therapeutic diets for their special absorptive properties.
Contrary to popular belief, palm oil or palmolein can also be part of the healthy balanced diet when consumed responsibly in appropriate amounts. Natural compounds present in palm oil, such as tocotrienols and beta-carotene, support cardiovascular health and provide neuroprotection. Palm is a stable oil at high temperatures, hence oxidative products are minimised when cooking. Moreover, Palm oil has 40% of its fatty acids as MUFA which are known to play a role in reducing atherogenesis (fatty deposits in the arteries).
How much fat is enough?
About 30% of the calories in a 2000 calorie diet should come from fat, which equates to approximately 55 grams, including both visible and invisible sources. The visible fat from cooking oil should be limited to 20-25 grams or 4-5 teaspoons per day, with only one teaspoon coming from saturated fats like ghee, palm oil or coconut oil.
Virgin & cold pressed oils
Virgin and cold-pressed oils are highly valued. Cold-pressed oils (kacchi ghani ka tel) are extracted without using heat treatment thus preserving phytonutrients, whereas virgin oils are obtained from the first extraction process, which may involve mechanical pressing with or without heat. Such oils can contain undesirable compounds such as gums, waxes, pesticide residues, aflatoxins and allergens. Refining oils removes these compounds, making them safer for consumption, but also reducing beneficial components like antioxidants and phytosterols.
Reusing, refrying & storing fats
Heat, light, and air are the three enemies of fats. It’s important to store fats/oils in dark containers, away from light and heat, with tightly fitting lids. After frying foods, filtering out food particles from the leftover oil is a must. This oil should be used only for low-temperature cooking (not for frying again) and consumed within a day or two. Repeated frying in the same oil generates toxic compounds. The belief that adding fresh oil to used oil will counteract any negatives is incorrect; it actually leads to quicker deterioration.
Be informed and choose wisely
Balancing different kinds of fatty acids can be challenging. Dietitians can assess diets and suggest approaches to achieve this balance. Cooking methods that require little added fat, like steaming, boiling, poaching, sautéing, and grilling, should be preferred. Fried foods prepared in suitable oil may be consumed occasionally in limited portions.
Let’s not undermine the importance of this food group, but also be conscious of not underestimating the amounts consumed—much of it is invisible! This awareness can lead to better health outcomes.
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