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Fats are often misunderstood in the world of nutrition, but not all fats are created equal. To make healthier choices, it's important to know the difference between healthy and unhealthy fats, especially when navigating the world of packaged foods. Let’s dive deeper into understanding fat content in foods and how you can make informed decisions for your health.

Types of Fats in Packaged Foods

Fats found in packaged foods can be categorised into four main types: saturated fats, trans fats, monounsaturated fats (MUFA), and polyunsaturated fats (PUFA). Each of these fats impacts your health differently:

• Monounsaturated fats (MUFA): Found in foods like olive oil, avocados, and nuts such as almonds, cashews, and peanuts, MUFAs are heart-healthy fats that help reduce bad cholesterol and inflammation. MUFA-rich foods are excellent choices for improving cholesterol levels and promoting heart health.
• Polyunsaturated fats (PUFA): PUFAs include omega-3 and omega-6 fatty acids, which are vital for brain function, reducing inflammation, and supporting heart health. Omega-3 fatty acids are commonly found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts. Omega-6 fatty acids are found in sunflower seeds, pumpkin seeds, soybean oil, and safflower oil. Both omega-3 and omega-6 are essential fats, meaning the body cannot produce them, so they must be obtained from food.
• Saturated fats: Found in red meats, butter, and certain processed foods, these fats can raise LDL cholesterol levels and increase the risk of heart disease. While small amounts are acceptable, they should be limited in your diet.
• Trans fats: Trans fats are the most harmful type of fat, found in hydrogenated oils, bakery shortening (vanaspati), and processed foods. Even small amounts can increase your risk of cardiovascular disease. It’s best to avoid these entirely.

How to Read Nutritional Labels for Fat Content

When evaluating fat content in packaged foods, reading the nutritional label is key to understanding what you’re consuming. Here’s what to focus on:

• Total fat: This number represents the sum of all types of fats in a product. According to the 2024 ICMR guidelines, your daily fat intake should not exceed 25% of your total calories, with the majority coming from healthy fats (MUFA and PUFA).
• Saturated fat: Saturated fats should be limited to less than 10% of your daily calorie intake. Look for packaged foods that are lower in saturated fats, as consuming high amounts can contribute to heart disease.
• Trans fats: Avoid trans fats entirely. The FSSAI allows products to claim "zero trans fats" if a serving contains less than 0.2 grams of trans fat, so check the ingredients for terms like "partially hydrogenated oils" or "hydrogenated oils" to avoid these harmful fats.
• Monounsaturated and polyunsaturated fats: These are the fats you want to include more of in your diet. Look for foods that have higher levels of MUFA and PUFA to support heart and brain health.

Making Healthier Fat Choices

To make healthier fat choices, look for products with more unsaturated fats (MUFA and PUFA) and fewer saturated and trans fats. Foods such as nuts, seeds, avocados, olive oil, fatty fish, and plant-based oils like sunflower and soybean oil are excellent sources of healthy fats.

When buying packaged foods, use the TruthIn app to compare products by scanning barcodes and checking for key fat-related filters such as:

• Low-fat filter: Helps you find products with lower overall fat content.
• Low saturated fat filter: Allows you to select products that align with the recommendation to limit saturated fat intake.
• Low trans fat filter: Ensures you can easily identify foods with minimal or no trans fats, helping you avoid these harmful fats.

The TruthIn app provides a detailed evaluation of the health impact of the fat content in packaged foods, empowering you to make informed decisions about the types of fats you're consuming.

Conclusion: Understanding Fats in Packaged Foods

Fats play an essential role in your diet, but understanding the difference between healthy and unhealthy fats is crucial for maintaining heart health and overall well-being. By reading nutrition labels and making informed choices based on the fat content, you can reduce your intake of harmful fats and prioritise heart-healthy options. With tools like the TruthIn app, which offers filters for low-fat, low-saturated fat, and low-trans fat options, navigating the fat content in packaged foods becomes easier, helping you make better choices for long-term health.