Fat has a disastrous reputation and is associated with everything that is worse for health. When we say fat we mean unhealthy foods, cardiovascular disease, high cholesterol and extra kilograms in silhouette. But not all fats are harmful! Although it seems hard to believe there are also beneficial effects of fat on your health! Discover them!
Good fats, bad fats
Not all fats are bad for us. There are fats that are beneficial to the body and fats that are harmful to his health:
- saturated fats (the "bad" ones - they are generally found in animal sources);
- unsaturated fats (polyunsaturated, monounsaturated - generally found in plant sources).
Benefits of fat in the body
There are essential fatty acids for the proper functioning of the body. Your body is not able to produce certain beneficial fatty acids, such as linoleic acid or alpha-linoleic acid, which is why they must be obtained from food. Fat is also required to maintain skin health and plays an essential role in improving vision function and brain development in infants and children.
It has long been associated with fat layers in the body. It is true that it has many calories (9 calories / gram), but the association between fat and extra pounds has long been exaggerated. Many specialists argue that it is wrong to place the equal sign between food and body fat.
You can also get fat if you do not eat fat and eat excessive amounts of carbohydrates or proteins. Excess calories from any food source is guilty for extra pounds, not necessarily fat. Doctors claim that fat provides 2 times more energy than proteins or carbohydrates. It also helps the transport of nutrients into the body. Risks of "bad" or saturated fat in the body.
There is a causal relationship between the amount of fat consumed and the cardiovascular diseases.
The diet high in saturated fat and trans (both belong to the category of harmful fats) increases the level of cholesterol in the blood, contributing to the appearance of small clots in arteries that block the circulation of blood with oxygen to the heart and brain. However, some specialists claim that even very low fat diets fail to reduce clots in blood veins, except in very few cases.
Here are some tricks to avoid as much as possible the high fat foods in your daily menu:
- Avoid semi-prepared foods (prepare those favorite types of food - pizza, pasta - at home, with fresh ingredients);
- Avoid cheeses and pastry products;
- consume lean meat, dietary or low-fat dairy foods, fresh vegetables and fruits, whole grains, etc .;
- Use healthy cooking oils like olive or salt flower and avoid margarine or butter.
How much fat should you eat daily?
When shopping, carefully analyze the fat content on the product label. These are noted as either saturated or unsaturated fats and express a certain amount, which is a percentage of the recommended daily dose. Only in this way will you be able to figure out how much fat you eat daily and balance your diet. The recommended daily dose of fat is closely linked to the need for calories that the body has to function at normal capacity.
The fats to be careful of which are saturated (mainly from animals) and trans fats (also harmful, found in margarine, semi-prepared, fried, etc.).
- 1800 calories / day (the recommended daily dose is between 40 and 70 g fat) 14 g saturated fat;
- 2 g of trans fat. 2200 calories / day (recommended daily dose is between 49 and 86 g fat) 17 g saturated fat;
- 3 g of trans fat. 2500 calories / day (recommended daily dose is between 56 and 97 g of fat) 20 g of saturated fat 3 g of trans fat.
Most of your food choices must be in unsaturated fats. They must be dominant in your menu for a balanced diet, because they have the role of destroying the clots formed by the bad fats in the body and to promote a correct blood circulation, essential for the health of the body.
Foods that contain saturated fats beneficial to your body are:
- olive oil, sesame, corn, sunflower;
- sunflower seeds;
- pumpkin seeds;
- nuts and nuts
Tags Healthy eating