Talwalkars - Balancing good fats in the diet


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Website: www.talwalkars.net

Talwalkars Better Value Fitness Limited., more popularly known as Talwalkars, is India's largest chain of gyms, health clubs & spas. It has more than 115 ultra-modern branches across 60 cities of India with over 1,30,000 members.

A healthy body is the perfect complement to a brilliant mind. Building a strong masculine physique or a graceful feminine figure, Talwalkars has been spreading fitness since 1932 across India. A team of qualified fitness instructors, medical specialists, and the latest international equipment synergise to give you the best fitness experience in the country.

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Talwalkars - Balancing good fats in the diet

  1. 1. Balancing Good Fats in the DietFor efficient body functioning we need a balance of four types of fats SFA (SATURATED FATTYACIDS), MUFA, Omega - 3 PUFA and Omega - 6 PUFA.The foods eaten in the diet already supply certain fats: 1. Saturated fatty acids are supplied in animal foods (milk, egg yolk and chicken) - especially in an attempt to consume good quality proteins. 2. Omega-6 PUFA is supplied in plant foods such as cereals, pulses and vegetables.However, MUFA (found in nuts and olives) and Omega -3 PUFA (found in fish) are low or deficient inthe foods eaten.Therefore, the fats added visibly to the diet need to balance the fats already supplied in the foods: 1. Additional sources of saturated fats (e.g. butter, ghee) and omega-6 PUFA (e.g. sunflower and safflower oil) should be cut out from the diet. 2. Fats containing MUFA and omega-3 PUFA should be deliberately included in the diet:  MUFA is found in cooking oils such as olives, groundnut oil and rice bran oil  Omega-3 PUFA is found in fish and flaxseed oil and can be supplemented as flaxseed powder, flaxseed oil capsules or fish oil capsules.Amongst cooking oils, mustard oil has the highest omega-3 (14.5%) followed by soya bean oil (6.5%).But they are no match for the omega-3 content of flaxseed (58%) and of fish oil (30%).Sunflower and safflower oil is not bad in itself i.e. they do not directly solidify cell walls or clogarteries like the saturated fats. They contain omega-6 polyunsaturated fats that are fluid in natureand thus better for the heart than saturated fats.But the cereals and vegetables in the diet already give us good amounts of omega-6 fats.The sunflower or safflower oil adds to the excess of omega-6 fats and results in a fatty acidimbalance in the body especially in the omega-3 - omega-6 ratio.Correct Omega 3 to 6 ratios is a must for a healthy heart. The fatty acid imbalance is furtherworsened by the lack of good fats such as omega 3 and MUFA cooking oils.Hence to correct this gross imbalance, it is a must to cut out sources of Omega-6 fats (such assafflower and sunflower oil) and include MUFA as cooking oil and omega-3 fats as supplement.Classifying as good or bad is relative. Safflower and sunflower oils are not as "bad" for the heart assaturated fats: but are not as good for the heart as olive oil and other MUFA-based cooking oilssuch as rice bran and groundnut.