FATS

Chapter 7

FATS

           Those people who suffer from obesity are very scared of the word ‘fats’ and try their best to keep away from fatty substances. Fat people look different from others in public. All keep staring at them as if they are looking at special animals.  But so you know how sad they feel about the shape of their body? They try their best to become slim. People also stare at a beautiful lady but she feels so happy and proud about it. You hate fat but do you know how important fat is for your body?

Among the three nutrients fats, proteins and carbohydrates, fats has the highest energy content of 9.3 kcal/g. Fat and cholesterol consumed in food is emulsified by the bile acid and is reabsorbed by the walls of the intestine. Also all the cells in our body (somatic cells) are capable of synthesising fat.

           Vitamin A, D, E and K are said to be fat-soluble. This means that they can be digested, absorbed and transported only with the help of fats. Fats are also a source of essential fatty acids, which is an important dietary requirement.

           Fats are very important for maintaining healthy skin and hair, insulating internal organs against shock, maintaining body temperature and promoting healthy cell function. Fats also serve as energy store in the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted into glucose by the liver and used by the body as a source of energy.

           Fats also serve as a buffer against so many diseases. When the level of certain item increases in the blood dangerously, it is stored in new fat tissue till it can be thrown out of the body in the form of excretion, urine, etc.

           Some polyunsaturated fatty acids cannot be synthesised by our body. Hence these fats have to be obtained from the food we eat.

           Essential fatty acids cannot be produced in the body and have to be taken in our food. We can get fats from milk and milk products, soybean, sunflower, coconut, olive and vegetable oil. Hence we can fall sick if we remove the fat completely from our diet. Too much fat definitely is not good for it invites so many diseases like obesity, diabetes, heart problems, arthritis, etc. The list goes on and on.

           Fats consist of a group of compounds which are insoluble in water. Fat maybe a solid or a liquid in room temperature. Oil is the liquid form of fat. ‘Lipids’ refers to solid or liquid fat and also some other substances. Fats or lipids are broken down by an enzyme called lipase produced in the pancreas.

           There are mainly two types of fat in the food we eat. Fats are classified according to their degree of saturation.

1.         Saturated

2.         Unsaturated.

The unsaturated can be divided into

1.         Monounsaturated

2.          Polyunsaturated

3.         Trans fat

4.         Omega fatty acids: w-3, 3-6, w-9.

All fats and oils contain 100% fat and no carbohydrates or proteins. Monounsaturated and polyunsaturated fats are the healthiest fat. Saturated (from animals) and Trans fat are unhealthy fat.

Here is a table which will tell you about how much fat you need to take daily.

 

	gm of fat per day
Children	30-60
Teenagers (active)	40-80
Women	30-60
Men (active)	40-80