Tag: Omega 3

Is zero fat diet good or bad?

Is zero fat diet good or bad?

zero fat

Low fat diet is the most commonly used term. All of us want to to eat a low fat diet. We have gone a step ahead by totally avoiding fat in our diets. The trend of eating zero fat has become the latest fad. We boil, steam, pressure cook to avoid adding fat to the diet. Fat has developed a bad rep over the years. It has been beaten up, cursed upon and hated by all. But does it really help? Lets have a look what happens to eating very low or zero fat diets.

  • Vitamin deficiency- certain vitamins such as fat soluble vitamins A, D, E and K need fat for its transport and absorption. If you eat less fat, you have a risk of deficiencies of these vitamins.
  • High cholesterol levels- this must be a shock as it is advised to eat less fat, but if your diet is low in monounsaturated fats and omega 3 fats, your HDL or good cholesterol falls. This makes you prone to high cholesterol levels and heart disease.
  • Depression- fats help the hormones and chemicals to play their roles in the body. Fats also affect our moods and behavior. People who are deficient in omega-3s may suffer from bipolar disorder, schizophrenia, eating disorders and ADHD. So eat fat for that happy feeling.
  • Increased risk of cancer- Certain cancers such as colon, prostate, breast cancers can occur due to lack of essential fatty acids.
  • High intake of sugars- Most low fat products add more sugar and other carbohydrates to replace fat and hence they are not low in calories but just low in fat.There will be a marginal difference in the calories.

It is required to eat fat as less than 20% of the total calories. Fat is very essential for our system and avoiding is not the solution. Eat more of monounsaturated fats, omega 3 fatty acids and less of saturated fats.

Include at-least 4 tsp of fats in your diet. Adding fat while cooking aids digestion and better absorption. Eating a well balanced diet along with regular exercise can protect you from a host of health problems. Now get the healthy fats back to your diet.

Add Omega 3’s to your Diet

Add Omega 3’s to your Diet

Omega 3

Feeling depressed lately or having achy joints or feeling tired all the time? This clearly shows that you need to add more omega 3’s in your diet. Most of our diets are low in omega 3 fatty acids.

Omega 3 fatty acids are a type of PUFA which are very essential for our body. If your diet is poor in omega 3 fatty acids, you can be prone to depression, heart disease, diabetes, inflamed joints, brittle nails, dry hair and poor concentration.

Now lets have a look at the sources of omega 3 fatty acids to be included in our diets.

  • Flaxseeds- rich in Alpha linolenic acids. Add a tablespoon of the powder to your porridge or in a smoothie or a teaspoon of flaxseed oil to your salad as a dressing.
  • Fish- try to eat fish such as sardines and salmon atleast 3-4 times a week.
  • Walnuts- add them to your porridge or in your favorite baked dish.
  • Tofu and soybeans- If you are a vegetarian, then add tofu in your diet
  • Canola oil- More stable than olive oil for cooking.
  • Seeds- Pumpkin seeds, hempseeds, mustard seeds
  • Enriched eggs with omega 3 fatty acids. Although not available in India, but are as good as fish.
  • Fish oil supplements for the super duper busy people who want to supplement their diet in omega 3 fatty acids.

So if you cannot concentrate at work or feel tired always, snack on walnuts and other seeds to pep up.