- Fats are essential for energy, nutrient absorption, and overall health. Instead of eliminating them, the focus should be on making informed choices and maintaining a balanced intake
- Studies published in the American Journal of Clinical Nutrition analysed long-term dietary data and found no direct link between balanced saturated fat consumption and heart disease
- The World Health Organization (WHO) advises people to keep total fat intake at 30% or less of daily energy consumption, with saturated fats not exceeding 10% and trans fats limited to under 1%
- As the most widely consumed edible oil worldwide, palm oil contains zero trans fats and is rich in tocopherols and tocotrienols, which is a form of vitamin E with antioxidant properties
DR DHARINI KRISHNAN
Prime Minister Narendra Modi’s recent advice to reduce edible oil consumption by 10% has brought dietary fats into the spotlight, with many choosing to doubt their benefits. However, a closer look at his guidance reveals that it is not about eliminating fats entirely but about curbing excessive intake, which, when combined with an inactive, sedentary lifestyle, contributes to obesity and other health issues. Many of us misinterpret well-intended advice, develop unnecessary concerns, and follow dietary trends while ignoring scientific evidence which underscores the essential role of fats in a balanced diet and overall health.
For instance, some diet trends promote extremely low-fat consumption, but research suggests that diets with less than 10% fat can lead to deficiencies in essential fat-soluble vitamins (A, D, E, and K) and may not provide sufficient energy. A well-rounded diet that includes healthy fats from nuts, seeds, fish, and plant oils is crucial for overall well-being.
A common concern is whether saturated fats are harmful. Found in varying amounts in all edible oils, saturated fats have long been viewed with suspicion, despite research showing that balanced consumption does not necessarily pose health risks. Studies published in the American Journal of Clinical Nutrition analysed long-term dietary data and found no direct link between balanced saturated fat consumption and heart disease. These fats serve essential functions in the body, acting as building blocks for various processes. Instead of eliminating fats, the focus should be on replacing foods high in harmful trans fats with healthier alternatives rich in monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Plant foods have no cholesterol and are fairly good sources of MUFAs and PUFAs, and can significantly reduce the risk of heart disease.
The World Health Organization (WHO) advises people to keep total fat intake at 30% or less of daily energy consumption, with saturated fats not exceeding 10% and trans fats limited to under 1%. Experts strongly caution against trans fats, which are artificially produced through hydrogenation, as they raise bad cholesterol (LDL) while lowering good cholesterol (HDL), significantly increasing the risk of cardiovascular disease. In its 2024 Dietary Guidelines, Indian Council of Medical Research-National Institute of Nutrition (ICMR-NIN) advises consumers to choose foods low in refined carbohydrates and total fat content while avoiding trans fats. ICMR also advises total fat as 30-35%. Added fats in cooking should be less than 15% of the total energy for the day. The guidelines also emphasise the importance of consuming a variety of vegetable oils to maintain a well-balanced fatty acid profile. Recently, Minister of State for Health and Family Welfare, Prataprao Jadhav, reaffirmed this, stressing that reliance on a single vegetable oil may not provide an optimal balance of fatty acids. He also emphasised that no oil, including palm oil, should be demonised, as there is no unanimous scientific evidence proving its adverse health effects.
As the most widely consumed edible oil worldwide, palm oil contains zero trans fats and is rich in tocopherols and tocotrienols, which is a form of vitamin E with antioxidant properties. The ICMR-NIN guidelines highlight that tocotrienols in palm oil may help reduce blood cholesterol levels.
So, if you truly want to cut back on unhealthy fats, start by eliminating trans fats. Follow it up with a balanced fat intake achieved through a variety of vegetable oils, and ensure that the energy derived from these fats is well-utilised through an active lifestyle.
The author of this article is a leading consultant dietician
