What is FAT?

•       A natural oily substance occurring in animal bodies,especially when deposited as a layer under the skin or around certain organs. It is composed of fatty acids.

•       FAT is the most CONCENTRATED source of food energy. The fat reserve of normal human is sufficient to meet the body’s caloric requirements for 2-3 months.

FAT -Essential Nutrient

·      Fat is an essential nutrient because it gives energy, satisfy hunger, protect vital organs (heart, liver, etc...) and add texture & flavor in foods.

FAT-Functions

·       Fat cells Protect bones from injury, Boost Immunity, provide Body Insulation and warmth, Promotes healthy skin & Cell growth and also transfer fat soluble vitamin A, D, E, K in whole body cells

FAT- Food Source

Animal Sources: dairy     products (cheese, ghee, butter, paneer, milk, curd), Lard & Fish oil 

Vegetable Sources: Various Edible Oils (COTTONSEED OIL, GROUND NUT OIL, SUNFLOWER OIL, COCOCNUT OIL, RICE BRAN OIL, CORN OIL ETC…), Nuts

FAT-Types

If any fat thing we can see by our eyes is visible fat like oil, ghee,butter, etc… and if we cannot seen easily than its invisible fat like pastry,cake, bakery products sweets etc…

Acceding to fatty acid (Anacid that is found in fats and oils) fats divide into mainly 3 forms: Saturated fatty acid, unsaturated fatty acid and Trans-fat.

SATURATED FATTY ACID: saturated fats are typically solid at room temperature and naturally occurs in food such as meat, cheese, ghee, butter,pastry, cake, coconut oil etc...

UNSATURATEDFATTY ACIDS: Unsaturated fatty acids divide into 2 forms:

1)     MONOUNSATURATED FATTY ACID (MUFA): (OMEGA 9) : monounsaturated fats are liquid at room temperature and naturally occur in many foods like canola oil,peanut oil, sunflower oil, nuts like almond peanuts, walnuts, eggs

2)     POLY UNSATURATED FATTY ACID (PUFA): (OMEGA3, OMEGA 6): polyunsaturated fats are liquid at room temperature and naturally occur in many foods like eggs, fish, oils, nuts,algae etc…

TRANS FAT: Altered form of unsaturated fat (hydrogen added) Associated with unhealthy changes incell membranes. Examples: margarine, snack foods etc...

Thumb Rule:

Fats that are SOLID at room temperature are made up mainly of SATURATED fatty acids.

Fats that are LIQUID at room temperature are made up mainly of UNSATURATED fatty acids.