Fats are not only associated with weight gain, but they also play a vital role in the body by providing essential fatty acids that support various physiological functions. While it's true that excessive fat intake can lead to obesity, fats are necessary for energy, cell growth, and the absorption of certain vitamins. There are many types of fatty acids, which are generally categorized into saturated and unsaturated fats. Saturated fats have long been linked to an increased risk of heart disease, while unsaturated fats—especially polyunsaturated ones—are considered beneficial for cardiovascular health.
However, this simple "good vs. bad" classification is overly simplistic. Fatty acids serve different roles in the body: some are structural components of cells, others are involved in metabolism, and some even help regulate bodily functions. For example, cholesterol, often viewed as harmful, is actually crucial for producing hormones, vitamin D, and bile acids. It’s only when cholesterol levels become too high that it poses a risk. Therefore, the key to maintaining good health lies in consuming a balanced mix of different fatty acids.
The primary sources of fatty acids include animal products, plant oils, and certain foods like nuts and seeds. Animal-based foods, except for fish, tend to be rich in saturated fats, while most vegetable oils contain higher amounts of unsaturated fats. By varying the types of vegetable oils consumed, people can better balance their intake of different fatty acids. This approach helps ensure a more diverse and nutritionally complete diet.
Blended oils offer a practical way to achieve this balance. They combine several types of vegetable oils to create a more favorable ratio of saturated, monounsaturated, and polyunsaturated fats, especially in terms of the n-6 to n-3 fatty acid balance. This makes blended oil a convenient option for those looking to improve their dietary fat profile without complicated planning.
That said, it's important to remember that all fats are calorie-dense. Overconsumption can lead to weight gain and increase the risk of chronic diseases such as diabetes and heart disease. The Chinese Nutrition Society recommends a daily intake of about 25 grams of cooking oil per person, and total fat should not exceed 30% of total energy intake. Additionally, vegetable oils are prone to oxidation, especially when exposed to light and air. To maintain quality and safety, they should be stored in dark, cool places and used within a reasonable time frame.
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