People believe that fat is bad for health and it is one of the main contributors to weight gain. So, they avoid or choose fat-free food to manage their weight. This is one of the main reasons many health-conscious people eat more plant-based food or switch to plant-based diets. However, not all fat is bad, and this depends on the type of fat that you consume in your diet. The purpose of this article is to explore plant-based foods that are good sources of healthy fats; read in to know more about them.
Is Fat Required In Our Diet?
Fat is one of the important nutrients that is required in all types of diet, and this includes both plant-based and animal-based diets. It plays a key role in the absorption of nutrients like vitamins A, D, E, and K. Also, it is an important component of cellular membranes. Fat is stored in adipose tissue, which has multiple functions.
- The stored fat is used when there is a gap between the energy requirements of the body and the energy obtained through calories provided by the food.
- It provides insulation for the body and slows down heat loss.
- It protects the internal organs by creating padding around them.
What Are The Different Types Of Fat?
The three types of fats that are found in food are monounsaturated fats, polyunsaturated fats, and saturated fats. The first two are found in most plant-based foods, and they are good for health. While the last one is found in animal-based food, and it is bad for health. The essential fatty acids omega -3 and omega-6 are polyunsaturated fats; the latter helps to maintain good cardiovascular health. Saturated fats cause inflammation that leads to the development of cardiovascular health issues. Some of the diseases caused due to a diet rich in it are obesity, heart disease, stroke, type 2 diabetes, high blood cholesterol, and cancer.
What Are The Types Of Fat In Plant-Based Food?
Plant-based food like corn, soya oils, seeds, and nuts contain linoleic acid (LA), which is an omega-6 fatty acid. Another healthy fat is Alpha-linolenic acid (ALA), which is an omega-3 fatty acid; it is found in walnuts, hemp seeds, flaxseed, rapeseed, and soya beans. Our body converts ALA to EPA and DHA; they are required for healthy brain function. Apart from these food sources, the omega-3 fatty acid is also obtained from a certain type of algae.
So, ensure that you do not use or reduce the amount of saturated fat when preparing a plant-based meal.