High in energy (1 g = 9 kcal), fats are often accused of promoting weight gain and cardiovascular disorders. However, this theory of fat fattening is revised downward. But how to dose them and especially choose them?
5 Reasons to NOT Stop Fat
The consumption of lipids (nutritional designation of fats), of whatever nature, is essential to the organism for many reasons:
1. Lipids form cell membranes.
2. They are used in the composition of tissues, especially cerebral tissues.
3. They allow the manufacture of hormones and other chemical substances.
4. They are the basis of the synthesis of bile salts, which intervene in the process of digestion.
5. They carry certain vitamins in the body : A, D, E and K.
The Effects of Fatty Acids on Health
The lipids are actually made up of small elements called fatty acids . According to their chemical formula, there are several families, with different qualities.
Saturated fatty acids are characterized by resistance to degradation which affects fat under the influence of air or light and is generally solid at room temperature.
For the most part, they have been accused of increasing cholesterol synthesis and promoting cardiovascular disorders, especially when they are predisposed to heredity, diabetes, tobacco, stress …
BUT things would be too simple if it were enough to condemn them. Recent studies (such as the American Nutrition Journal ) discredit this tendency to consider these fatty acids as responsible for all illness.
Unsaturated fatty acids, referred to as “good fats”, fall into two categories.
> Mono-unsaturated protects our arteries by reducing the bad cholesterol.
> Polyunsaturates are also cardio-vascular protective. It is among these that we find the famous essential fatty acids, essential to the good functioning of the body. Notably the famous Omega 3 : essential to the proper functioning of the heart and the brain, they favor the fluidification of the blood, improve the mood, participate in the maintenance of the cutaneous tissues …; And Omega 6 (good for lowering bad cholesterol, cell architecture …), to always ally with the Omega 3.
Some polyunsaturated fatty acids are sometimes unfortunately transformed by the food industry into “trans” fatty acids , denounced to increase the bad cholesterol and promote the appearance of certain types of cancers.
Where do you find fatty acids?
No food contains only one type of fatty acid, but always a mixture in varying proportions. However, some fatty acids are found mostly in the following foods:
Saturated fatty acids in
> milk (especially whole), cheeses, cream, butter, cold meats, meats, milk (especially whole), cheeses, cream, butter, meats, copra and palm oils, coconut oil.
But their molecular structure would have a different impact on the organism…
Mono-unsaturated fatty acids in
oils of olive, colza, peanut, commercial oils, goose fat, oleaginous fruits (almonds, pistachios, hazelnuts, walnuts).
Polyunsaturated fatty acids of the Omega 3 series in
> fatty fish (tuna, mackerel, sardines, herring …),
> rapeseed, soybean, flaxseed, nut.
Polyunsaturated fatty acids of the Omega 6 series in
> butter, dairy products.
> oleaginous fruits,
> rapeseed, sunflower, nut, corn, grape seed, borage and evening primrose oils
“Trans” fatty acids in
> industrial biscuits, pastries and breads containing fats,
> certain margarines and spreads,
> dessert creams, commercial ice cream,
> industrial pastries,> chips …
So what should we consume?
Indispensable to the body, lipids should not be removed from the diet, even when you want to lose weight.
According to the official figures, they must even represent 30 to 35% of the daily energy intake (for information: proteins 10 to 15%, carbohydrates 50 to 55%).
However, to preserve the body health, especially cardiovascular, it is important to vary the fatty acids , while respecting certain proportions: 25% saturated fatty acids, 50% monounsaturated fatty acids, 25% fatty acids polyunsaturated.
– It is necessary to limit the consumption of dairy products, red meat, and to avoid as much as possible the processed industrial fatty products of Viennese type, French fries, biscuits, prepared dishes …
– Fat (at least twice a week, even canned sardines) and rapeseed or walnut oil (about 2 tablespoons per day and always organic); Fats very quickly transformed by the muscles.
– The eggs are also of great nutritional interest, you can eat six times a week without worry.
– As for the butter, 10 g per day is enough, believed (if anything), for example spread on bread or just melted on starches or cooked vegetables.