Fat Benefits


๐ŸŒฟ Fats, Oils & Health: A Complete Guide for Healthy Living

๐Ÿงˆ What Are Fats?

Fats are essential macronutrients that:

  • Provide energy
  • Support cell growth
  • Help absorb vitamins (A, D, E, K)
  • Protect organs and help in hormone production

๐Ÿ”น Types of Fats

TypeExamplesHealth Impact
Unsaturated Fats (good fats)Olive oil, nuts, avocados, flaxseed, cold-pressed oilsLower bad cholesterol, good for heart
Saturated FatsGhee, butter, coconut oilOK in moderation; excess may raise LDL
Trans FatsPackaged snacks, fried fast food, margarineBad for heart; should be avoided

๐Ÿ›ข๏ธ Cold-Pressed Oils: What Are They?

Cold-pressed oils are extracted by crushing seeds or nuts without heat or chemicals, preserving nutrients and antioxidants.

โœ… Advantages of Cold-Pressed Oils

  • Rich in nutrients (Vitamin E, Omega-3 & 6)
  • No added chemicals or preservatives
  • Better digestion and liver-friendly
  • Retain natural aroma and flavor
  • Anti-inflammatory & antioxidant properties
  • Lower cholesterol levels

๐Ÿชต Cold-Pressed vs. Wood-Pressed Oil: Which Is Better?

Both are natural, but hereโ€™s the difference:

FeatureCold-PressedWood-Pressed (Kachi Ghani)
ExtractionMachine press without heatWooden churns, slow speed
Temperature< 40ยฐC< 40ยฐC (even slower, less friction)
Nutrient lossMinimalLeast, due to slow speed
Shelf lifeSlightly higherNatural, shorter
Taste & aromaMildEarthy, stronger aroma

๐Ÿ’ก Verdict: Wood-pressed oil is slightly better if made fresh and sourced locally. But both are good. Prefer organic, chemical-free options.


๐Ÿงˆ Ghee vs. ๐Ÿซ’ Olive Oil: Which Is Better?

CriteriaGheeOlive Oil
TypeSaturated fat (healthy in moderation)Monounsaturated fat
Smoke PointHigh (good for cooking)Moderate (Extra Virgin โ€“ for salads/dips)
NutrientsRich in CLA, butyric acid, Vit A & ERich in Vit E, Omega-9, antioxidants
Best ForIndian cooking, Ayurvedic useMediterranean diet, salad dressing, light sautรฉ
Weight lossCLA in ghee may help reduce fatHelps reduce belly fat and improve metabolism

๐Ÿ’ก Conclusion:

  • Use ghee (1 tsp/day) for Indian cooking, especially for diabetics and fatty liver patients โ€” helps digestion, joint health.
  • Use extra virgin olive oil raw for salads or sprinkle on dishes. Avoid heating it at high temperatures.

๐ŸŒŸ Top Cold-Pressed & Wood-Pressed Oil Brands in India (2025)

๐Ÿ† Best Cold-Pressed Oils (Mustard, Groundnut, Coconut, Sesame):

  1. Wood Pressed by Anveshan
  2. Organic India Cold Pressed Oils
  3. Puvi Cold-Pressed Groundnut & Sesame Oil
  4. Daana Organic Wood Pressed Oils
  5. 24 Mantra Organic Oils

๐Ÿ† Best Ghee Brands (A2 & Desi Cow):

  1. Two Brothers Organic Farms A2 Ghee
  2. Vedic Ghee (Bilona method)
  3. Gau Organics A2 Ghee
  4. Anveshan A2 Ghee
  5. Patanjali Cow Ghee (budget-friendly option)

๐Ÿ† Best Olive Oil Brands:

  1. Figaro Extra Virgin Olive Oil (widely available)
  2. Disano Extra Virgin Olive Oil
  3. Borges Extra Light Olive Oil
  4. Del Monte Extra Virgin
  5. Colavita (imported, premium)

๐Ÿ”‘ Summary for Healthy Fats Use (Ideal for My Clients ๐Ÿ’š)

Use CaseBest Fat
High heat cookingGhee or wood-pressed mustard oil
Light sautรฉingGroundnut or coconut cold-pressed oil
Raw use (salad)Extra virgin olive oil
Low cholesterol supportOlive oil, flaxseed oil
Ayurveda healingGhee (preferably A2 bilona)

Best foods for essential fats

Omega 3 – Chia, Flax, Hemp, Pumpkin, Walnut

Omega 5 – Corn, Safflower, Sunflower, Sesame

GLA – Blackcurrent seeds, Borage oil, Evening primose

Arachidonic- Meat, Dairy products, Eggs, Squid

EPA & DHA – Salmon, Mackerel, Herring, Sardines, Tuna, Marine Algae, Eggs.


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