I’ve heard. I’ve read. I’ve seen. Now I’ve something to say. Presenting…Facts and Myths about fats! Plus something extra: My opinion

Myth #1: All fats are bad. I should avoid fats at all costs.

Fact #1: Fats are one of the body’s energy stores. They are sources of essential fatty acids which cannot be produced by the body and have to be obtained from food sources in small amounts. Also acting as insulation and protection, fats are found surrounding our organs. Fats are important in absorption of fat soluble vitamins and hormone production.

Not all fats are bad. Unsaturated fats (poly and mono-unsaturated fats) are found to be beneficial in reducing the risk of heart diseases and lowering bad cholesterol. Yes, even cholesterol has ‘good’ (HDL) and ‘bad’ (LDL).

Cholesterol is not fat per se. Together with fats, they are called lipids. Cholesterol is mentioned here as it is very much linked with fats.

Opinion#1: As long as taken in moderation, there is no need to totally cut off fats from the diet. After all, there are good fats to choose from.

Myth #2: I choose food that says ‘no cholesterol’ so I am super safe.

Fact #2: Food can be labeled ‘no cholesterol’ if it contains very little quantity (how little?) of cholesterol. Even if there is ‘no cholesterol’, there can be saturated and trans fats in the food. These are known to raise LDL levels in our body.

Opinion#2: To test how much you know about cholesterol, you can try this quiz.

Myth #3: I only eat ‘good’ fats. Hence I can eat as much as I want.

Fact #3: There are only so many calories you need in a day. The amount of calories depends on your age, lifestyle, health status, gender etc. Fats, no matter good or bad, contribute to your total calorie intake. In fact, it gives 9kcal per gram of energy. If too much is taken, you can easily exceed your total calorie intake.

Opinion#3: Too much of a good thing is no good.

Myth #4: I only eat that specific fried food once in a while.

Fact #4: Well it depends on HOW MANY specific fried foods you are referring to. Say you eat fried A on day 1, fried B on day 2, fried C on day 3… (the list goes on, you have at least until Z) it is no longer that ‘once in a while’!

Opinion #4: What a mortifrying excuse! While it may be true that you don’t eat that specific fried A every day, the fact that you eat any fried food consecutively or very often is definitely not going to help.

Myth #5: Only fried foods are bad.

Fact #5: Fried foods are just one of the more obvious ones that glisten with oil. There are hidden fats aplenty! Red meat contains saturated fats and cholesterol; pastry like cookies can contain ingredients like butter and shortening…

Opinion #5: Old adages don’t exist for no reason. Don’t judge a book by its cover. You may be unwittingly consuming too much fat if you don’t take note of the wolves in sheep’s clothing.

Myth #6: Margarine is better than butter as it has less fat.

Fact #6: There are 2 types of margarine—hard and soft. Margarine undergoes hydrogenation, generating trans fats in the process. Hard margarine contains more trans fats than soft margarine. Being a diary product, butter contains saturated fats and cholesterol. On the contrary, good fats can be found in canola, sunflower, olive and soybean oil, nuts (e.g. almond and walnut) and fish (e.g. cod and salmon).

Opinion #6: The fact speaks for itself.

Myth #7: I am still young; I will not have high cholesterol levels.

Fact #7: Having high cholesterol levels can be hereditary. Lifestyle habits like overconsumption of fat-laden food, lack of exercise and smoking can put you in this category too. Note that besides external food sources, cholesterol is also produced internally, excreted by the liver into the gut and reabsorbed into the bloodstream too!

Opinion #7: Remember my first post? Being young will not give immunity against poor health.

Do you have thoughts on the topic of fats? Share them!