Fats in the South Asian Diet

Combined with protein and carbohydrates, fats round out the nutrients your body uses for energy. Fat is a compound formed from chemicals called fatty acids. Total dietary fat is the sum of monounsaturated, polyunsaturated, saturated and trans fatty acids. 

Humans store fats not used for immediate energy in adipocytes (fat cells). Eating more monounsaturated and polyunsaturated fats instead of saturated and trans fats helps reduce blood cholesterol.

Saturated Fats

Saturated fats are fat molecules that are “completely saturated” with hydrogen atoms. They are solid at room temperature and are found in meats, chicken skin and whole dairy products like milk, ghee, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil) and chocolate. 

Too much saturated fat may increase your chance of heart disease because it tends to elevate LDL (bad) cholesterol and can stiffen blood vessels. Limit saturated fat to no more than 15 grams per day for women and 20 grams per day for men (or 7 percent total calories). Less is better. 

Trans Fats

Hydrogen atoms are artificially added to liquid vegetable oils to “saturate” the fat molecules. This turns the oils into solid margarine or vegetable shortening. Trans fats are often found in deep-fried fast food and restaurant items, processed and packaged cookies, crackers and snack items. Manufactured trans fats may cause harmful inflammation and vascular changes that promote plaque buildup in the blood system, including raising total and LDL (bad) cholesterol while lowering protective HDL (good) cholesterol. Choose products that contain zero trans fats and keep intake at less than 1 percent total calories each day.

Coconut

The research continues, but some studies show coconut oil to be a neutral or protective saturated fat because its plant-based, medium-chain triglyceride length behaves differently than animal-based, long- or short-chain fats. Even so, until further studies are done, use caution when preparing foods with coconut oil. Coconut flesh, when eaten as a part of a varied and balanced diet, may be OK. Eat in moderation until science provides more answers.

Tips for Reducing Dietary Fat

• Replace ghee, butter and coconut oil with grape seed, canola, olive and peanut oils.
• Instead of pouring oil into a heated pan, use a pastry brush to lightly coat the pan. Or use cooking spray.
• Prevent your foods or cooking oils from smoking or burning to reduce formation of acrolein, a toxin that may damage LDL cholesterol (increasing risk of atherosclerosis).
• Use only 1/2 to 1 teaspoon of oil per person in your recipe. For example, if your subj makes 5 servings, try 2.5 teaspoons oil in the recipe.
• Dry roast spices to bring out flavor with no added oil.
• Use reduced or non-fat milk, yogurt, cheese or curd. Avoid frequent use of cream sauces such as korma. Garnish dishes with chopped nuts rather than cheese or ghee.
• Use leaner types of meat and fowl. Trim excess fat from meat, drain grease well and remove skin from poultry.
• Stew meats over low heat rather than using high heat ovens.
• Incorporate plenty of healthy omega-3 oils into your diet. Omega-3s are found in fish, especially cold-water salmon, sardines, mackerel and trout, and omega-3-fortified eggs.
• Enjoy naturally low-fat fish and shellfish at least two times per week. Do not batter and deep fry fish; poach, grill, sauté or stew in soup instead.
• Use soy proteins or meat substitutes for vegetarian dishes.
• Swap out fried snack foods with roasted or baked versions—for example, baked papadums and potato chips instead of fried.