India Needs to Swipe Right on Good Fats

Ah, protein. India’s current obsession, right up there with matcha lattes and cold-pressed juices. Gym bros chug whey like it’s holy water, and every other menu screams ‘high-protein’ like a badge of honor. But while we’re out here glorifying protein, fats—the much-misunderstood macronutrient—are being left swiped in rejection.

Let’s fix that.

Fats: The Unsung Heroes of Your Plate

Fats aren’t just some indulgent villain waiting to clog your arteries. They’re essential—like Wi-Fi, but for your cells. They fuel your brain (which, fun fact, is 60% fat), support hormone production, and help you absorb vitamins like A, D, E, and K.

There are four main types of fats:

1. Monounsaturated Fats (MUFAs) – The golden child found in avocados, nuts, and olive oil. They help with heart health and reduce inflammation.
2. Polyunsaturated Fats (PUFAs) – Includes Omega-3 and Omega-6, crucial for brain function and reducing heart disease risk. Think walnuts, flaxseeds, and fatty fish.
3. Saturated Fats – Found in dairy, ghee, and coconut oil. Recent research shows they’re harmful if not consumed in moderation (20/30g for women/men)
4. Trans Fats – The real villains. Found in ultra-processed foods and fast food. These should be exiled from your diet, pronto.

The Dark Side of the High-Protein Hype

Sure, protein is important. But an excessively high-protein diet can be rough on your gut. Too much animal protein, especially without fiber, can mess with gut bacteria, leading to bloating, constipation, and inflammation.  Plus, high protein often means more saturated fat and fewer quality carbs—hello, heart disease risks.

And that’s where our creamy green friend—the avocado—comes in.

Avocados: The Missing Piece

Avocados are packed with MUFAs, fiber, and antioxidants. They help reduce inflammation, boost gut health, and even out the impact of high-protein diets. Think of them as the cool, level-headed friend that smooths out the drama between protein and carbs.

The Takeaway: More Avos, Less Woes

We need to stop treating avocados like exotic, overpriced luxuries and start elevating our everyday nutrition with these dietary essentials.

So next time you’re thinking of a protein-packed meal, make it balanced. Add some good fats, maybe an avocado toast (without rolling your eyes at its ‘millennial’ rep), and let’s give fats the respect they deserve.

Your body—and your gut—will thank you.