Fat and oil; is good or bad for health?

Fat and oil are very important ingredients of food. It is the most important element which creates energy. Like protein and carbohydrates, fat is also needed. The fat stored in our body as energy. It helps to formulate human cells.

Structure

Fat is formed with the chemical admixture of glycerol and fatty acid. That is glycerol + fatty acid fats. Among the substance of fat, oil, fat, ghee, butter are important. The characteristics of fat depend on the characteristics of fatty acid. The fatty acid which has saturated carbon is called fats. For example, fish, fat of meats, Ghee, Egg Groundnut, Butter, Milk, Oil, Fish Oil dalda etc.

The fats which has unsaturated fatty acid is called oil. For example soyabean oil.

Classification of fats

Due to the structural characteristics of fat, some fats are found in liquid form and the others are found in hard form. As per the origin, the fats are of three types, such as; (1) animal fats, (2) animal oils & (3) plant oils.

Animal fats

It includes foods like ghee, butter, fat, the yolk of an egg, meat with fat, cheese etc.

Animal oil

It is found in animal’s oil and in the livers of fish.

Plant oils

It is found in oil seeds like mustard, soyabean, sesame seeds, linseed, maize, coconut, olive, sunflower oil. It is also found in different types of nuts.

Sources of fats and oil

Ghee, butter, fat, oil of fish, fatty meat, yolk of eggs, milk, margarine, vegetables, oil of oil-seeds, mustard, sesame oil, linseed, maize, soybean, nut, coconut are the best examples of fatty food and oil.

Functions of Fat and oils

(1) Fat and oil create more energy than carbohydrates

(2) They prevent the loss of energy

(3) They help to keep the skin shiny and protect the skin form skin diseases

(4) Some vitamins help in absorption.

Requirements of fats and oils

In every day meal, there should be 15 grams of animal fats and 5-10 gram oil. About

20-30 % of the total calories of a human being should come from fat and oil. To meet the requirements of the calories of a human being, it is recommended to take 30-60 gram fat every day.

Deficiency of fats and oils

(1) If there is a continuous deficiency of fat and oil in food, the deficiency of some vitamins occurs in the body. These are fat soluble vitamins, such as A, D, E, K.

(2) Deficiency of fat and oil for a long time makes the wastage of the reserved protein and creates weight loss.

(3) The body becomes dry and loses its beauty.

(4) Lack of essential fatty acid creates eczema in the children and the aged people lose the resistance power of the body.

Effects of excess fat

Excessive intake of fat is harmful for the human body. Overweight is the result of excessive fat intake which destroys the natural beauty of the body. Excess fat leads to high blood pressure and heart diseases.

Carbohydrates; main sources of energy in the human body

Carbohydrates are the main sources of energy in the human body. Most of the natural foods contain carbohydrates. In the plants, carbohydrates are formed using carbon, hydrogen and oxygen through the process of photosynthesis. Carbohydrates are colorless, order less, crystalline and sweet. When hydrogen and oxygen mixing with carbon with a proportion of 2:1 produce a compound, the compound is called carbohydrate. It is sweet in test.

Classification

The other name of carbohydrate is saccharide. Carbohydrate is divided into three groups and these are: (1) Mono- saccharide; (2) Di- saccharide & (3) Polysaccharide.

Mono- saccharide

The carbohydrate which is constituted with only one simple molecule of carbohydrate is called mono- saccharide. For example: Fructose, Glucose and Galactose.

Di- saccharide

The carbohydrate which is formed with the two same carbohydrate molecule is called Di- saccharide. For example-Sucrose, Lactose and Maltose.

Poly - Saccharide

The carbohydrates which are formed with various mono- saccharide is called Polysaccharide. For example-Cellulose, Starch and Glycogen.

The demand of carbohydrates in food

The demand of carbohydrates in food depends on the demand of calories of a human being. The foods which contain carbohydrates are known as the energy foods. To meet the basic demands of the body, human beings need calories. Besides, they also need calories for performing any type of hard work or for working or moving. So, the demand of carbohydrate depends on the labour which a person does. Those who perform much physical labour need more calories. According to the nutritionist, 58- 60% demand of calories of human beings should be met by carbohydrates. The demand of carbohydrates can be met from fat and protein. An adult person should need 300-650 grams (differs as per labour) of cereals everyday. It will provide 1200- 2600 calories because 1 gm carbohydrate produces almost 4 calories of energy.

Sources of Carbohydrates

The carbohydrates are to be found in sugar, molasses, fruits, carrots, pulses, rice, wheat, honey, sugar-cane, beet etc. Besides, it can be found in fish, meat and milk. The carbohydrates which are produced are mostly found in the trunks, roots, leaves and seeds. In the world, in every year, 3 crore tons of carbohydrates are produced. The 1/3 of it is collected from sugar cane.

Functions of Carbohydrates

(1) Carbohydrates work as the fuel for the body. They burn in the cells easily and provide us energy.

(2) They spare protein form creating energy.

(3) They help to burn fat.

(4) As glycogen they are stored in various organs and after breaking provide fuel for energy.

(5) The carbohydrates called cellulose prevent constipation.

The result of the deficiency of carbohydrates

(1) Due to the deficiency of carbohydrates in the body, energy begins to grow by breaking the reserved protein and fats of the body. As a result, the body loses the normal weight.

(2) Less intake carbohydrates produces ketone and due to this serious disease ketosis occurs.

(3) The quantity of acid in blood increases. As a result human being can lose their senses.

(4) It creates serious hazards in the metabolism of the brain.

Results of the excess intake of carbohydrates

The excess intake of carbohydrates is deposited in the body as fats. The excess glucose is transformed into glycogen and is deposited in the liver and in the body. As a result it increases the weight of the body. Excess intake of glucose causes dental caries and diabetes.

Health Foods, Supplements and Superfoods

Attitudes towards the links between food and health have changed dramatically over the last twenty years. Up until five years ago, I had lived all my life in England, which is quite a health conscious country these days, though more in theory than practice. In the early 1980's, though, nearly all doctors dismissed, in public at least, any connection between food and health, with just a few notable exceptions such as fat and cholestrol.

By and large, though, if you showed any interest in diet and health, or alternative therapies that involved food supplements, herbs or some exotic plant substance, then your GP would likely roll his eyes as if everything to do with those topics was for residents of cloud cuckoo land only. 

It was frustrating at the time, as my young son was clearly suffering from food intolerances that affected both his health and behaviour. It always struck me that the approach of the medical profession then lacked one thing: common sense. The human body depends on what it consumes, through food, drink, absorption and breathing. Was it not common sense to think that all of those things could have an effect on health?

Fortunately there were some medical professionals around who started to see the light in the 1980's, and far more so now. At least there is far more good advice around now regarding diet, the links between health and food, and the possible use of natural substances to aid good health.

Scientists too have been taking food and health more seriously over recent years, and of course for professional reasons doctors will only recommend what has been scientifically proven. There is good reason, too, for the average consumer to research any available science behind any of the supplements or so called superfoods. As with many things, there is a lot of hype and many bad products around, so it should be a two stage process for the consumer. First, consider the research, and second find a good supplier of any natural product you decide to try.

As with any health related matter, you should discuss any medical problems with your doctor first. He may be aware of research in alternative medicines and diet for your complaint; importantly, he may be aware of any potential problems caused by a supplement you may be considering, especially as it may mix with any prescribed drug you may be taking. Even some essential oils should not be used with certain conditions, so self education, in conjunction with your doctor, are imperative.

Food For A Healthy Lifestyle

Over the last decade, the association between food and health has become more and more accepted by health professionals and others alike. That is not to say that everyone is seeking to eat healthier foods, but millions are. Health food diets are becoming more widely followed, it seems, by the day. 

The importance of following a healthy diet is becoming more and more significant with each scientific study.  Study after study has shown that the food you eat, and the liquids you drink, can have a perceptible impact on your health and well being. Furthermore, taking steps to improve your diet may help you live longer and avoid some common diseases.

Although many people realise that diet is important to health, learning enough and putting it into practice is another matter.  Eating a diet that is low in saturated fats may be a good start, along with a high fibre intake including, fruits and vegetables.

Listed below are a few other tips that may help you adopt a healthy eating lifestyle.

Some Basic Health Food Diet Tips

The following tips to maintain a healthy diet are not comprehensive, but just some quick pointers. There is new research being done all the time, and results published just about every week, so if you are serious about a healthy diet, there is a good reason to keep up to date with the latest developments online or through health magazines. 

1. Visit the USDA website regularly and make use of their food pyramid trakcer. The US government has put a lot of effort and money into their research and related public service web sites, so make the most of it. It is onlne, so you do not need to be an American or live in the US. I use it sometimes, and I am British and living in the Philippines; no passport required, this web site is just for the general good of the population!

2. Maybe grandma told you this, but if she did she was right: eat lots of fruit and vegetables, up to 5 servings a day if possible, mixing different colours. These are rich in vitamins and minerals, and some powerful antioxidants, as well as being a good source of fibre. 

3. Fresh fish from a safe source can make a very tasty and healthy contribution to your diet. The availability of fish varies greatly fro area to area, country to country, but in most places you can get some. Maybe not the vast quantities we are lucky enough to find here in Palawan at the local market, where fresh tuna is very affordable, but at least you should be able to obtain some fish in your home area. 

4. There is no need to drop meat from a healthy diet, but you can benefit from low fat meats such as chicken and turkey. If you find the meat you have bought has a lot of fat on the outside, then it is easy enough to trim, and well worth the effort. Fish is rich in protein, low in fat, and is also high in many crucial nutrients.  Additionally, fish contains omega-3 fatty acids, which are known to have protective effects on the cardiovascular system.

5. An often neglected element of diet is the oil you use for cooking.  The various oils used in cooking can add significant amounts of fat and calories to your diet, so it is believed to be desirable use those oils that contain healthier polyunsaturated fat, rather than harmful saturated fats.  Saturated fats come mostly from animal sources and include such things as lard.  Polyunsaturated fats are mainly derived from plant sources, and include soybean oil and olive oil. However, this is an area of research that you should keep a close eye on, as there are differing views. Also, some oils may be beneficial for one type of cooking but not another. So, if you use a particular oil it is worth searching for reports on its benefits, and how to use it in a healthy way. You may find it necessary to have one type of oil for high heat frying, another for low heat cooking, and yet another for salad dressing.

6. Avoid highly processed foods wherever possible. These foods, such as white bread, cakes and ready packed and convenience meals, are likely to be less healthful than more wholesome foods such as whole grain products, fresh vegetables and fruits. 

7. High fat milk products like cheese and butter, can be replaced by lower fat alternatives. You can easily find low fat and non fat alternatives for milk, cheese, butter, margarine, yoghourts and other dairy products. 

Those are just a few simple tips, but remember to find out more about your nutrition needs for good health from your doctor and nutritionist.