Fats? It Depends

Let's start with a surprising fact: Fats are one of the basic food groups, and we must make sure to consume them. But you might ask: Aren't fats responsible for weight gain, so why should we consume them?

Fats have several roles. They serve as an important source of energy, enable the absorption of various vitamins, and are essential for the production of various hormones vital to the body. However, when we talk about consuming fats essential for our health, there are several conditions:

A. It is preferable that fats come from plant sources rather than animal sources. The indication is that if fat becomes solid at room temperature, it is animal fat; if it remains liquid, it is plant-based. Examples of plant-based oils include olive oil, flaxseed, sesame, and others. Examples of animal fats are those from meat and chicken. 

B. There is also plant oil in the market that has become solid: margarine. This is because the oil has undergone a process that turns it into food that is undesirable and even harmful to our health.

C. It is advisable that even healthy oils should not be heated, cooked, fried, or baked as much as possible. Heating to high temperatures damages their health potential, and furthermore, they turn into harmful substances. Therefore, the preferred oil for use is 'cold-pressed' oil, meaning the oil is extracted without heating.

D. The best option is to receive fats in their natural form as part of the food, such as in nuts, almonds, sesame, etc., without separating the fat from the oil. Neither should they be heated or roasted.

However, excessive use of harmful fats can eventually lead to several well-known diseases such as heart and vascular diseases, high blood pressure, stroke, obesity, and even diabetes, which can develop from excessive fat consumption, as well as other diseases.

The issue is, some might say: but it's tasty! How can we give up fried and juicy foods? Indeed, and that's why one should begin to get used to food in its natural and simple taste without the need for strong and exciting flavors, and over time discover that it is even tasty and satisfying.