Wise Tips on Fats

Introduction

• Fats were previously considered the enemy due to their association with heart and vascular diseases.
• Now, besides refined sugar, bad fats are also identified as causes of inflammation.
• Cooking oils commonly used in Indonesia contribute to pro-inflammatory effects.

5 Wise Tips on Fats

1. Choose Natural Fats, Not Processed

• Natural Fats:
  • Fish fats, egg yolk, olives, coconut, avocado, nuts, cocoa beans.
  • Supplements like fish oil.
• Processed Fats:
  • Vegetable oils (corn, canola, soy, sunflower), margarine.
  • Butter is better than margarine because it is more natural.
• Practice:
  • Avoid using processed cooking oils.
  • Use olive oil, coconut oil, or butter.

2. Choose Fat Sources from Protein

• Fats from protein sources like fish, chicken, or seafood.
• Do not add too much additional fat even if it's good.
• Understand calories: 1 gram of fat = 9 kilocalories.

3. Avoid Collaboration of Fats and Processed Carbohydrates

• Focus on protein and energy ratio (carbohydrates or fats).
• Combination of fats and processed carbohydrates (fried rice, fried noodles) is not good.

4. High Fat Requires Low Carbs

• Vary between plant and animal fats.
• A high-fat diet must be balanced with low carbs.
• Fats are important in hormone formation and provide a feeling of fullness.

5. High Calorie Content of Fats

• Even though they are good, fats contain high calories, avoid excessive consumption.
• Effects on weight loss or gain depend on calorie balance.

Conclusion

• It is important to choose and manage the consumption of fats wisely.
• Understanding fat sources and their collaboration with carbohydrates can affect overall health.

Closing

• Thank you, hopefully these tips are useful for everyone.