Sources Of Fats For Vegetarians: Everything you need to know before including good fat in your vegetarian diet.
When people decide to lose weight, they first cut down fats from their diet, which is wrong because they require good fats. However, while non-vegetarians can easily get their fat content from meat, it is difficult to find healthy sources of fat for vegetarians as they do not consume meat, fish, or eggs. So, if you are a vegetarian who wants to know about all the foods that provide a dose of good fats, this article is just for you.
Sources Of Fats For Vegetarians, Not all food items containing fats are good for your health. Instead, some may contain trans-saturated fats, generally known as unhealthy fat. These fats play a crucial role in making you gain unwanted weight, and they increase the levels of cholesterol in your body. So, let us help you consume healthy fats through your diet.
Below, we have all the details that you must read right away. Scroll down to know how to stay healthy and consume good fats if you are a vegetarian. Keep reading!
About Fats:
Sources Of Fats For Vegetarians, Vegetarians usually include a lot of butter, cream, cheese and other fatty substances in their diet to get the required amount of fat. On the other hand, those who are health conscious end up avoiding these altogether. Neither of the two options is good for your health. The fats that you acquire in your diet may come from ghee, butter or cheese, but it falls into the group of trans-saturated fat or unhealthy fat. These fats add to your body weight and increase your cholesterol level.
Why Are Fats Essential For Our Body?
Sources Of Fats For Vegetarians, It is a myth that fats only pile up to give you a plump look. This happens only in cases when you have consumed more fat than needed. Just the way that proteins, minerals, calcium and vitamins are essential for your body, so are fats. Some of the reasons why fats are beneficial to your body include.
Fats are an excellent source of energy, even more than carbohydrates and proteins. 1 gram of fat gives you 9 calories of energy.
Fats store energy in your body. During fasting or strenuous workout sessions, fats burn into energy to give you strength.
Sources Of Fats For Vegetarians, Some vitamins like vitamin A, D, E & K are fat soluble. Fat makes it easy for these vitamins to be absorbed by the intestine.
Fats also help in building healthy body cells. They act as a protective sheath to each and every cell. Not only body cells, but fats also help in the proper development of brain cells.
Fat regulates body temperature.
Sources Of Fats For Vegetarians, Fat adds a shine and glow to your skin making it look healthy. It also gives you healthy hair.
Fats protect some very vital organs of your body like heart, kidneys and intestines. They form a layer around these organs and act as a cushion supporting them from any sort of injury.
Tip
Sources Of Fats For Vegetarians, Fats help produce steroid hormones in the body, including estrogen and testosterone.
There are three types of fats found in food:
Saturated fatty acids (SFAs)
Trans-saturated fatty acids
Unsaturated fatty acids – This is divided into monounsaturated fatty acids (MUFAs) and polyunsaturated fatty acids (PUFAs).
Vegetarian healthy fats and their types
Bad Fat:
Sources Of Fats For Vegetarians, Both saturated fats and trans-saturated fats are unhealthy fats which are mainly harmful for your body.
Other than adding weight, they also increase cholesterol level, which may result in many heart diseases and strokes.
Sources Of Fats For Vegetarians, Butter, hard cheese, cream, cookies, cakes, coconut milk, fatty cuts of meat, and fried foods are sources of saturated fat.
Good Fat:
Sources Of Fats For Vegetarians, Mono-unsaturated and Poly-unsaturated fats exhibit anti-inflammatory properties and are good for your health.
They lower your blood cholesterol level, have anti-inflammatory properties, and also prevent blood clotting.
Poly-unsaturated fatty acids can again be classified into omega-3 and omega-6 fatty acids.
Both these fatty acids should be essentially available in your regular diet for maintaining a proper health. Whole milk and full-fat yogurt are rich dairy sources of good fats.
Sources Of Healthy Fats:
Sources Of Fats For Vegetarians, In order to add good fat to your body, you need to know what to consume. Here is a list of the various sources of healthy fats that you should look to incorporate in your diet:
1. Almonds, Nuts and Seeds
Sources Of Fats For Vegetarians, Almonds, walnuts and cashew nuts are a very rich source of omega 3 fatty acids that are also found in fatty fish and are actually good for your health. They add to the good cholesterol level.
A recent study showed the percentage of different fatty acids in various types of nuts, including almonds. These saturated, polyunsaturated and monounsaturated fatty acids help maintain good health by reducing LDL (bad cholesterol levels) in the body. The exact value of fatty acid content in nuts is displayed in the graph below.
Source: Nuts: Natural Pleiotropic Nutraceuticals
Sources Of Fats For Vegetarians, Each time you feel hungry between meals, try and have a fistful of nuts instead of biscuits, cakes, pastries or cereal bars. Nuts with dark chocolate also make a healthy snack when consumed in limited quantities.
Hemp seeds, pumpkin seeds, chia seeds, and sunflower seeds have a slightly nutty flavor and can be dry roasted to use on top of salads, oatmeal, or in baked goods.
Nuts will keep you full for a longer time as well as also add to your health.
Flax seeds are a rich source of omega 3 fats. You can have these seeds whole or ground them to fine powder and store them in an air-tight container.
Sources Of Fats For Vegetarians, Sprinkle on top of your favorite smoothies or mix with milk. This is the healthiest and the best source of fat.
Roasted nuts can be ground to prepare nut butter, which are rich sources of protein, healthy fats, fiber, vitamins, and minerals.
2. Plant Oils
Vegetable oil, olive oil, sunflower oil or canola oil are very rich and healthy sources of fat in food.
Sources Of Fats For Vegetarians, According to a survey including 1000 Americans, it was found that 65% believed that olive oil was beneficial to one’s health while 5% believed it was harmful. 17% believed that it had no effect on the body or health of a person, while 14% were not sure of its benefits or harmful effects.
Use these oils whenever cooking (except olive oil as it is best to consume it raw). Use a teaspoon of oil for each person you are cooking for.
Sources Of Fats For Vegetarians, You may also use a small spoonful or two in your salad dressing.
Flaxseed oil is a rich source of omega-3 fatty acids, but it cannot be used for cooking as it breaks down at high temperatures. You can use it in your salads or smoothies.
Sources Of Fats For Vegetarians, If you love having ghee, try having homemade ghee. They are much healthier than those bought from the market.
Tahini, prepared with sesame seed and olive oil, is rich in healthy unsaturated fats.
3. Soya beans
Sources Of Fats For Vegetarians, Soya beans are a rich source of omega-6 fatty acids which reduces the risk of developing cardiovascular diseases.
4. Mayonnaise
Sources Of Fats For Vegetarians, Mayonnaise is also a very good source of unsaturated fat.
Always check the label before buying.
Spreading cheese or butter on your sandwiches can be replaced by mayonnaise.
5. Tofu
Sources Of Fats For Vegetarians, Tofu is cottage cheese that is made from soy milk. It tastes almost the same as paneer that is made from milk. It is one of the best sources of fat, especially polyunsaturated fats that may regulate blood sugar levels.
Tempeh is an excellent alternative to tofu. It is prepared by pressing whole soybeans and has a chewy texture.
6. Soy Milk
Sources Of Fats For Vegetarians, This is another good source of polyunsaturated fat that may improve the symptoms of cardiovascular diseases, diabetes, etc.
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