Fat is very important for the body; it is the most energy-intensive macronutrient in human nutrition. Fats are responsible for the texture, taste and aroma of food, and in the body they serve as protective cushions between organs, warm the body and are part of every cell in the body.
Many diets suggest reducing fat in the diet, and any kind of fat. People mistakenly think that fat is evil because it has the highest calorie intake. However, fats are different: harmful or healthy. And some of them are vital for us. For example, without omega-3 and omega-6 fatty acids, our existence is impossible. Fat-soluble vitamins won’t be absorbed at all if you don’t eat fatty foods. By the way, unlike carbohydrates and proteins, the glycemic index of fats is zero, so they do not raise blood sugar at all. Although, of course, even with healthy fats, you do not need to overdo it. A diet that is 20-30% fat is considered reasonable for a healthy adult. And do not be alarmed, this does not mean that you will have to eat butter, sour cream and fatty meat … To understand what fats you need to complete these 20-30%, let’s understand their types.
Fats are divided into the following groups:
- unsaturated
- saturated,
- transgender.
Unsaturated fat (which, in turn, is divided into monounsaturated and polyunsaturated)
These fats are found in fish, nuts, flaxseeds, avocados, olives, sesame seeds, pumpkin seeds, sunflower seeds, and almost all vegetable oils. Polyunsaturated fats are the most important omega-3 and omega-6 fats for us. They are not produced by the human body and only enter it with food or supplements.
For normal development and functioning of the body, the ratio of omega-3 to omega-6 fats should be close to 1: 1. However, this ratio in the diet of Westerners is usually 1:25 in favor of omega-6! The consequences of this imbalance can be dismal.
Yes, in order to survive, we need some omega-6 fats, but they can cause inflammation in the body, which leads to various chronic diseases. Omega-3s, on the other hand, prevent inflammation. Maintaining a healthy ratio of omega-3 fats (fatty fish, flaxseeds, chia seeds) and omega-6 fats (walnuts, pumpkin seeds and sunflower seeds, most vegetable oils) is critical to maintaining health and longevity.
In addition to the balance of omega-3 and omega-6 fatty acids, one should not forget about monounsaturated fats, which should be included in the daily diet. The Nurse’s Health Study found that women who eat at least a handful of nuts a day are much less likely to develop cancer and heart disease, and The Harvard School of Public Health recommends consuming almonds, hazelnuts, pecans, pumpkin seeds, sesame seeds regularly.
Saturated fats
Saturated fats are abundant in meat (beef, pork, lamb), whole milk products (butter, cheese, milk, ice cream), poultry skins, and some plant foods (coconut, coconut oil, palm oil, and palm kernel oil).
The traditional Western diet contains an excess of saturated fat, which can cause harm to the body, for example, can lead to metabolic syndrome, type II diabetes, obesity and atherosclerosis. Cutting back on saturated fat in the diet improves health for most people.
However, not all saturated fat is harmful to the body. They also have beneficial properties (for example, coconut oil is even considered a superfood by many), so a small amount of saturated fat should still remain in the diet. The American Heart Association recommends no more than 20 grams of saturated fat per day.
Trans fats are dangerous in any quantity
Food manufacturers have invented a group of fats in laboratories that are more beneficial for their commercial purposes than for our health. Known as trans fatty acids, they are designed to provide mouthfeel, mouthfeel, and cooking qualities similar to natural fats. But these artificial fats are much cheaper and have a long shelf life.
During hydrogenation, hydrogen is “pumped” into liquid vegetable fats, resulting in something similar to saturated fat, but much more hazardous to health. At the same time, all important fatty acids, vitamins, minerals and other useful substances are lost, while toxic chemicals used in production and resulting from intense heating are able to persist.
Trans fatty acids are found, for example, in margarine, and also found in fast food, such as French fries, as well as in commercial baked goods, chips and other snacks. The consumption of such artificial fats interferes with the detoxification processes in our body, increases testosterone levels, increases the risk of developing heart disease, metabolic syndrome, and type II diabetes. Trans fats are much more dangerous than saturated fats because they raise bad cholesterol and lower good cholesterol. Trans fats are so dangerous that late last year, the US Food and Drug Administration began a process that will ban the use of trans fats in food.
To minimize the entry of bad fats into your body, I recommend the following:
- avoid deep-fried food;
- remove fat from meat before cooking, remove skin from poultry;
- bake, fry, or simmer poultry, fish, or lean meats
- remove fat that forms during cooking meat and fish;
- Add only a small amount of fat / oil to food or avoid it altogether;
- choose healthier cooking methods: steam vegetables or grill vegetables without using oil;
- use herbs or marinades without oil to add flavor to food
- To avoid omega-3 / omega-6 imbalances, use flaxseed oil instead of olive or sunflower oil (this post has options for sauces for salads with flaxseed oil);
- diversify your diet: eat more nuts, seeds, do not forget about the superfood avocado;
- avoid anything that contains trans fats: pastries, chips, snacks … in general, anything that is not made with whole ingredients shortly before eating ?
Sources:
The Harvard School of Public Health
American Heart Association