Blog 2 - Fat – Dhrona Millet Foods

LET'S TALK FAT

In today's fitness-obsessed world, protein has become the star of every diet — from shakes and bars to high-protein cereals and snacks. We're counting grams, loading up on lean meats, and asking every label: “How much protein does this have?”

But in all this protein worship, we often overlook one of the most critical — and misunderstood — nutrients: fat.

🧈 What is Fat, Really?

Fat is one of the essential nutrients your body needs apart from carbs and protein. It's a dense source of energy (9 calories per gram) and plays many important roles. Supporting cell membranes, maintaining you skin, hormone production, absorbing fat-soluble vitamins among other things. But not all fats are created equal.

🧪 Types of Fat

Fats are of 3 types. Unsaturated fats are generally considered the "good" fats. They’re typically found in foods like groundnut oil, mustard oil, sunflower oil, sesame seeds (til), almonds, walnuts, flaxseeds, and fatty fish like mackerel (bangda) and sardines (pedvey). These fats help reduce levels of bad cholesterol (LDL), which we'll talk about later in the blog, while maintaining or even boosting the good kind (HDL), making them excellent for heart health.

On the other hand, saturated fats, found in foods like ghee, butter, coconut oil, full-fat milk, paneer, and red meats like mutton, can raise your LDL cholesterol levels when consumed in excess. While recent research shows they might not be as harmful as once believed, health experts still recommend limiting them.

Then there are trans fats — the real villains of the fat world. These are artificially created through a process called hydrogenation (used to extend shelf life), and are commonly found in vanaspati (hydrogenated vegetable ghee), bakery items like puffs and biscuits, packaged snacks like namkeen, and deep-fried street food like samosas and jalebis. Trans fats not only raise bad cholesterol (LDL), but also lower good cholesterol (HDL), increasing your risk of heart disease, stroke, and inflammation. These are the fats to eliminate entirely from your diet.

🩸 Cholesterol

Cholesterol often gets a bad reputation, but the truth is, our body needs it. It's a waxy, fat-like substance found in every cell, and it plays a vital role in producing hormones, vitamin D, and bile acids that help digest fat. There are two main types: LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein). Think of LDL as the “bad” cholesterol — it carries cholesterol to your arteries, where it can build up and form plaques, increasing your risk of heart disease and stroke. On the flip side, HDL is the “good” cholesterol — it helps remove excess cholesterol from your bloodstream and carries it back to the liver for disposal. A healthy balance between the two is crucial: high LDL + low HDL = trouble,

while low LDL + high HDL = protection.

Conclusion

fat is not your enemy. Done right, it’s your secret weapon—fueling energy, supporting brain power, protecting hormones, and even extending lifespan. The kind of fats we choose—unsaturated vs. saturated vs. trans—can either build us up or break us down, and it’s this choice that shapes our cholesterol, our heart health, and our resilience.

Food Choices That Influence Good & Bad Cholesterol

Food Type	Effect on HDL (Good)	Effect on LDL (Bad)	Examples
Unsaturated Fats (Healthy Fats)	↑ Increases HDL	↓ Lowers LDL	Olive oil, nuts, seeds, avocado, fatty fish
Omega-3 Fats (Special Unsaturated)	↑↑ Strongly boosts HDL	↓ Lowers LDL	Salmon, sardines, walnuts, flaxseeds
Saturated Fats	Slightly ↑ HDL	Slightly ↑ LDL	Butter, ghee, coconut oil, red meat
Trans Fats (Very Bad)	↓ Decreases HDL	↑↑ Greatly raises LDL	Bakery items, fried snacks, margarine
Refined Carbs & Sugar	↓ Decreases HDL	↑ Raises LDL	White rice, sweets, packaged snacks
Soluble Fiber	↑ Supports HDL	↓ Lowers LDL	Oats, beans, millets, fruits, psyllium husk
Plant Sterols	Neutral	↓ Reduces LDL absorption	Nuts, vegetable oils, fortified foods

We believe that knowing what goes into your food is the first step to eating mindfully. That’s why we’re committed to transparency and using natural, wholesome ingredients. Always feel free to reach out if you want to know more about what’s in our products.