Fatty food and must eat?
Yes, you read it right!
Contrary to what we are often made to believe, fatty food is not necessarily avoidable. Some food which are considered to be fatty, often contain several health benefits. We’ll have a look at some of them
Our daily requirement of invisible fat is 30-35g/day which can be acquired from walnuts (3-5 per day), almonds (handful a day), flaxseeds (3 teaspoons/day), fatty fish (salmon, mackerel 30-35g/ 2-3 times a week) and low-fat milk and milk products
Fatty fish: Although the fat content of fish is high, the type of fat present is very beneficial for health. Fish contains very little saturated fat unlike most other animal products but rather it contains large amounts of omega 3 fatty acids in the readily available form that is absorbed easily by the body. Good fish choices for Omega-3’s include fatty fish such as salmon, tuna (canned light), trout, sardines, oysters, crab, shrimp, and cod.
Walnuts: Walnuts contain polyunsaturated fat, antioxidants and essential minerals. Antioxidants are molecules capable of slowing or preventing oxidation thereby protecting cells from damage caused by the sun or aging. It contains the precursor to omega 3 fatty acids and hence has anti-inflammatory properties.
Almonds: Almonds are packed with vitamin E which acts as an anti-oxidant and prevents blocking of arteries. They are also energy dense and rich in fiber. Fiber helps provide satiety and reduces absorption of cholesterol from food.
Flaxseeds: Flaxseed is high in fiber, omega-3 fatty acids and phytochemicals called lignans. Flaxseed is commonly used as a laxative (to improve digestive health or relieve constipation). Both flaxseed and flaxseed oil have been used to help reduce total blood cholesterol and low-density lipoprotein (LDL, or “bad”) cholesterol levels and, as a result, may help reduce the risk of heart disease.
Low fat milk & milk products: Although milk has received a bad reputation on and off, we cannot deny that it is one of the richest sources of calcium in our diet. If we remove the cream from milk, we reduce the saturated fat content and can freely enjoy products made from skimmed/ low-fat milk. Milk is also a complete food since it contains all the nutrients except iron in a balanced proportion as required by the body.
Dr Pooja Chhawcharia is the Senior Nutritionist at eKincare with over 7 years of experience in Nutrition education, diet counseling and research. She is a Registered Dietician with the Indian Dietetic Association and Certified Diabetes Educator recognized by the International Diabetes federation . She is also interested in ancillary sciences such as Yoga and Naturopathy.