FITNESS GET YOUR FATS RIGHT

From zeroing in on the right combination of oils and their correct usage, to knowing the good fats from the bad ones, here's some kitchen wisdom we could all use Ishi Khosla   FIRST let's start with the fact — fat is not necessarily bad. In fact, fat is integral to our health. Unfortunately, due to a lot of misinformation, fat has become a bad word in a skinny-aspiring world. There are good fats or essential fats, and bad fats. The key is to know the sources of both and strike the right balance. The body definitely requires some essential fatty acids. 20-30 per cent of total calories in a diet must come from fats. Sources of good fat include nuts, seeds, fatty fish and cold pressed oils. Foods containing monounsaturated fats (MUFA) reduce low-density lipoprotein (LDL) cholesterol, which makes them desirable for the body. MUFA are found in mustard, rice bran, sesame, rapeseed, groundnut and olive oil. Along with the quantity of fat, the quality of fat is also important. A diet high in MUFA, with no transfats can be helpful. Fried food contains the undesirable and fattening trans-fatty acids. Sources of trans-fats include food from halwais, cheap eateries, Indian snacks like fried namkeens, pakoras, samosa, kachori, paapri chaat, golgappas, tikki, Indian sweets like patisa, gulab jamun, jalebi, imarti and majority of Indian preparations at dhabas or restaurants like dal makhni, butter chicken and shahi paneer. Choose a variety of vegetable oils instead of a single source. This is because most of the vegetable oils don't have an ideal mix of fats. Go for blended oils such as mustard, canola, sesame, rice bran and olive oil.  Kick refined oils out of the window. They have dominated the Indian households for two decades now, giving us imbalanced fats and are responsible for various heart problems, cancer, gall bladder stones and for disturbing the overall immune system.  High heat refining takes the oil to a very high temperature where its goodness (vitamins and antioxidants) gets destroyed. Therefore, choose less-refined or cold pressed oils instead. They retain all their flavour, aroma, and nutritional value. Olive, peanut and sunflower are among the oils that are obtained through cold pressing.  Do not heat the oil without food for more than a minute.  Oils with high smoking point should be chosen for frying. Smoking point of an oil is the temperature at which it starts emitting a blue haze, indicating formation of decomposition products.  Most vegetable oils have adequately high smoking points while butter and coconut oil are not suitable for frying due to low smoking point.  What's even better than using the best oils is to substitute it with their original sources. For instance, have sunflower seeds, peanuts and almonds instead of their oil variations.  The writer is a clinical nutritionist and founder of theweightmonitor.com