Eating Fats Leads to Higher Body Fat as Compared to Carbohydrate or Proteins

Eating Fats Leads to Higher Body Fat as Compared to Carbohydrate or Proteins.

We consume food in form of carbohydrates, fats and proteins. Whatever we eat gets converted into calories. The calories required for the functioning of the body are burned off and the excess calories are stored up as fat. Fats provide approximately 9 calories per gram while carbohydrates and proteins provide about 4 calories per gram. To convert100 calories that are obtained from proteins and carbohydrates into fat, the body has to spend more energy, that is 23 calories. The body uses up the calories obtained from carbohydrates and proteins directly for immediate energy requirements, rather than to store them as body fat. It has been observed that our body spends less energy, about 2.5 calories, to convert 100 calories that are obtained from dietary fat into body fat. Fats thus are a concentrated source of calories which are easily converted to body fats. Therefore, they are more fattening as compared to carbohydrates and proteins. 

Dietary Fibres

Dietary fibres are those parts of plant food that cannot be digested by the enzymes or other digestive secretions in the digestive tract. This basically form the skeletal system of the plants and covering of seeds and fruits. They are not found in food from animal origin. Fibres are of two types : 

1. Soluble fibres : Oat bran, grapefruit, apples , pears, guava, carrots, guar gum contain soluble fibres. They slow down the entry of glucose into the blood stream, which is helpful for diabetics. They also have the property of lowering the serum cholesterol and reducing the incidence of ischemic heart disease.

2. Insoluble fibres : Whole wheat, wheat bran, cereals, peas, beans, and vegetables like cabbage and cauliflower contain insoluble fibres. They promote intestinal movements and thus help reduce constipation. 

Effect of Dietary Fibre in Lowering Cholesterol Levels

Soluble fibre found in oat bran, certain types of beans, oranges, baked potatoes with skin and psyllium ( isabgol) can help lower cholesterol levels. Dietary fibres dissolve in water to form a gel that prevents cholesterol and fat molecules from being absorbed into the walls of the intestines and then into the bloodstream. Insoluble fibre found in wheat bran, vegetables and some cereals have no effect on cholesterol levels. 

Benefit of High-fibre Diet

Fibre-rich diet helps control blood sugar and serum cholesterol levels. It also helps in weight control. Thus, high-fibre diet benefits patients of diabetes, heart disease, and obesity. It also prevents constipation and reduces the incidence of cancer of the colon and rectum. 

Amount of Fibres to be Consumed

The average person should eat between 20-35 gm. of fibre each day. The more the fibre in the diet, better it is for the body. However the increase in consumption of fibres should be gradual. Our intestine may not tolerate sudden increase of fibre intake, resulting in problems like gaseous distension, cramps, diarrhoea and so on .
To increase the consumption of fibres, whole wheat and whole pulses should be consumed. Fruits should be eaten with their skins. Consumption of vegetables with high fibre content like, carrots, potatoes and peas should be increased. With the increase in fibres in the diet, water consumption should also be increased to avoid constipation. 
Most traditional Indian diets usually meet the daily fibre requirement. There does not seem to be any need for additional fibres supplement in the form of a commercial prescription. 

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