Good Fats Vs Bad Fats: Foods and Diet for Healthy Fat Consumption

Lifestyle experts and nutritionist often warn their patients to limit the intake of fats in their diet. It is however essential to remember that not all fats are unhealthy and that fats are an important source of energy in our diet. Further fats play a essential role in absorption of certain vitamins and nutrients, which are otherwise not available in other foods. Consuming the right foods and limiting the intake of unhealthy fats can prevent a host of lifestyle disorders including obesity, cardiac ailments, hypertension and diabetes.

What is good fat? Are Fats Important?
Fats are an important part of our diet and are necessary to ensure a balanced diet. Fats play a crucial role in absorption of certain essential nutrients, aid in transmission of nerve impulses and contribute in maintaining the integrity of the cellular membrane. Fats are also the most potent source of energy and protect the body against cold and trauma by acting as an insulator.

Though fats in general are essential and beneficial for general health and wellbeing, excessive consumption of fats is associated with obesity and overweight. Further, a diet high in unhealthy fats can also increase the risk of development of cardiovascular disorders and atherosclerosis, hypertension and stroke. Studies have also shown that high levels of fat are associated with increased risk of development of cancer.

Not all fats however are unhealthy and harmful for the body. Consumption of fats, with the primary objective of providing for the body’s energy need and supply of fat soluble vitamins is imperative. It is therefore vital to differentiate between good and bad fats.

Nuts are a great source of
MUFA/ Good Fats

Good Fat: Food and Diet Sources of Healthy Fats
Monounsaturated fats are considered to be good fats. These fats help to reduce the levels of serum cholesterol while boosting the levels of High Density Lipoproteins (HDL), which are considered to be ‘good cholesterol’. On the other hand these fats help reduce the levels of Low Density Lipoproteins which are closed linked with the development of atherosclerosis and cardiac disorders. Some of the good sources of mono-unsaturated fats (MUFAs) include almonds, peanuts, walnuts, avocados and olives.

Similar to Monounsaturated fats, even poly-unsaturated fats (PUFAs) are healthy and contribute towards reducing blood cholesterol and LDL levels. PUFAs contain Omega-3 fatty acids and are found in good quantities in fish liver oils, walnuts and flaxseeds.

Processed foods and Fast
Foods are loaded with
unhealthy fats

Bad Fat: Limit the Intake of Unhealthy Fats
Saturated fatty acids are bad for health. These foods not only increase blood cholesterol levels and result in a drop in HDL and consequent rise in LDL levels. Further, these fats are difficult to be broken down and hence tend to be stored in the body as energy reserves, resulting in obesity. Animal products including eggs, seafood, cow's milk and milk products and meat are considered to be the sources of saturated fats. Coconut oil and Palm oil are also loaded with Saturated Fats.

 The most harmful form of fats is the Trans-fats. With changing life style patterns and over dependence on refined and processed foods, Trans-fats tend to comprise of a large portion of our diet. Trans-fats are found in processed foods like chips, wafers, etc. Hydrogenated oils are also a source of trans-fats which in turn result in increased risk of development of cardiovascular disorders.

How to Bridge the Good Fat and Bad Fat Difference: Good Fats Vs Bad Fats in Diet
here are some tips that can help in reducing the intake of bad and unhealthy fats in the diet and increasing the consumption of healthy fats,

• Focus on low calorie diet with minimal use of saturated fats
• Completely limit the intake of saturated and trans-fats. Reduce the consumption of coconut oil, margarine, butter, chips, fried and processed foods, etc in your diet.
• Increase the intake of MUFAs and PUFAs in your diet. Cook food using olive oil, canola oil or peanut oil, instead of coconut or refined oils.
• Move to fat free alternatives of processed foods, which are limited in trans-fat components. 

Health Benefits and Nutrititive Value of Cow’s Milk: Milk and Diabetes

In a 25 year long cohort study conducted on 5700 Scottish men, it was observed that the rate of death due to coronary artery disease and heart related disorders was lower among men who consumed two-thirds of cup of milk each day. Further, the study also observed a lower rate of cancer related deaths and stroke among individuals consuming milk regularly. The study found that the components of milk had a protective action against life style related disorders. However, the use of cow’s milk especially during infancy and early childhood may be associated with certain adverse effects on health including development of type 1 diabetes

Cow's Milk has several

Health Benefits

Cow’s Milk and Nutrition: Milk Fats and Vitamins

Cow’s milk comprises of 87.4% of water and 12.6% of milk solids. In whole milk, the solids portion comprises of 3.7 percent of fats, 3.4 percent of proteins and 4.8 percent of lactose. In addition about 0.8% of the milk solids comprises of essential vitamins and minerals.

A single serving of 100 ml of whole milk supplies approximately 60 calories of energy which comprise of 3.3 grams of proteins, 3.25 grams of fats and about 4.9 grams of carbohydrates. Fat free milk contains nominal quantities of fat and average calorie intake of one serving of milk is approximately 34 calories.

Milk fats comprise of 98% of triglycerides and 2% of phospholipids, cholesterol, free fatty acids and fat soluble vitamins including Vitamin A, Vitamin D, Vitamin E and Vitamin K. Milk contains more than 400 different fatty acids and fatty acid derivates and contains high proportion of short chain and medium chain fatty acids.

Milk is also a great source of conjugated linolenic acid which has several potential health benefits including having protective action against the development of breast cancer. Milk is a great source of Vitamin B complex and the only source of Vitamin B12 for vegetarians.

Health Benefits of Cow’s Milk: Protects the Heart, Prevents Cancer and Aids in Weight Loss

Cow's Milk is protective

against Atherosclerosis

Regular consumption of milk has several health benefits. These health benefits include,

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  Conjugated Linoleic Acid (CLA) found in milk is known to prevent the formation of plaques and has a protective action against atherosclerosis. In addition CLA is also known to enhance immunity and lower the risk of development of cancer. In a study conducted on 360 women it was observed that in females with higher concentration of CLA in breast tissue were at 74% lower risk of developing breast cancer. 

  
  
  
  


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  Myristic Acid in milk is an important fatty acid which plays a crucial role in the stabilization of proteins; especially those used by the immune system and thereby enhance the ability of the body to fight chronic conditions including cancer. Similarly Sphingomyelin is known to have anti cancer properties. 

  
  
  
  


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  Caseinophosphopeptides (CPPs) bind with calcium and increase their absorption and play a beneficial role in the prevention of osteoporosis and joint disorders. 

  
  
  
  


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  Antihypertensive Milk peptides block angiotensin-converting enzymes (ACE) and play a pivotal role in regulating blood pressure. 

  
  
  
  


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  Glycomarcopeptide is responsible for delaying gastric emptying which in turn helps in suppressing appetite and aids in weight management. Furthermore, CLA has also been known to promote lean body mass and thereby plays a crucial role in fighting obesity and assisting in the process of losing weight.

  
  
  
  

Cow’s Milk and the Type I Diabetes: Importance of Breast Milk among Infants

Population based studies have reiterated the role and importance of breast feeding, especially during the first few months of infancy. Breast milk provides considerable protection against infection and considered to play a vital part in the early development and growth of the infant.

Case control studies have shown that individuals who developed type I diabetes were more likely to have been breast feed for less than three months compared to others.

It is hypothesized that bovine insulin present in cows milk can trigger an autoimmune response in the body, which may result in self destruction of the beta cells of the pancreas.

In addition, another adverse reaction of cow’s milk especially among children is the higher rate of constipation associated with increased consumption of cow’s milk.

Mudras- Yoga of the Hands: Benefits of Shankh Mudra

The Universe comprises of five elements namely fire, air, space, earth and water. In Hinduism and Buddhism, hand gestures or ‘mudras’ have been used to regulate the five elements within the human body. The five fingers represent the five elements with the thumb symbolic of fire, index finger symbolic of air, middle finger symbolic of space, ring finger symbolic of the earth and little finger symbolic of water. Vedic Science and modern science reveals that it is the coordination between these five elements of the universe, within our bodies, which are responsible for effective functioning of the various organs of the body. These mudra positions help activate the dormant energy within the body and keep us healthy and fit.

Understanding Mudras- Yoga of the Hands

Mudras are easy hand gestures.  Positioning of the fingers for prescribed periods of time every day, can invigorate the entire body, refresh you, heal diseases, assist in maintaining a healthy and fit body, suffuse you with a feeling of serenity and peace, and lead you on the course of self actualization.

Our fingers have enormous power, and the right positioning of the fingers, has the potential to influence the body’s vital force, and to direct it to the different parts of the body, to bring about balance and harmony.

The Shankh Mudra: The Benefits of Mudras 

Shankh Mudra



• The Shankh Mudra is an excellent Yoga practice for the entire respiratory tract. It tones up the throat, the airways, and the lungs. Mudra along with Yoga is beneficial to treat chronic conditions like Asthma
• At the subtle level, this mudra is calming and soothing. Like the pleasant and restful sound made when air is blown in through the conch, when the Shankh Mudra is placed at the chest and Om (AUM) is chanted, you feel imbued with a sense of complete tranquility and peace. Your entire being is permeated with a feeling of stillness, quiet, and harmony.It is a great de-stressing technique.
• The Shankh Mudra is emotionally highly balancing.
• Visualizing a pristine beach with clear blue waters, whilst practicing the Mudra, will yield better benefits. 
• Also, according to the Hindu religion, the conch is blown at all rituals and ceremonies. The significance being, that, when the conch is blown, the air gets purified. Likewise, practicing this Mudra purifies your entire being.

The Mudra Technique: Practicing Shankh Mudra

1. Encircle the left thumb with the 4 fingers of the right hand.
2. Let the thumb of the right hand touch the middle finger of the left hand.
3. This gesture simulates the conch shell, the ‘shankh’.
4. Hold the mudra in front of your sternum / the breast bone, and chant Om (AUM).
5. Practicing the Shankh Mudra for 45 minutes, or 15 minutes, three times everyday is strongly recommended.