What are fats?

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What are fats?

Fat is one of the components of food that is necessary for any human body. In this case, not all fats, and hence the products are equally useful. In order not to provoke the development of serious diseases, to maintain a healthy and beautiful body, vitality, it is important to choose only the right fats for the daily diet. What exactly - you will find out further.

Types and properties of fats

All types of fats can be divided into two groups - these are (unsaturated) fats useful for the body and not useful.

In turn, the useful ones are divided into:

  • Monounsaturated (in particular, omega-9). Allow only one hydrogen atom to attach. Usually have a liquid texture that hardens at low temperatures. The most useful of fats, because the least clogged arteries with harmful substances. In addition, they are able to reduce the overall cholesterol in the body, while not affecting high-density lipoprotein - good for the body cholesterol.
  • Polyunsaturated (in particular, omega-3, omega-6).In contrast to the previous species, they have a large number of “free places” for hydrogen atoms and slightly reduce, including the amount of good cholesterol. As for the structure, they are also in liquid form - both at high and at low temperatures. The body needs fats of this type, but the only way to get them is to use products rich in polyunsaturated acids. The body itself is not capable of producing them.

Not useful - this is "saturated fat." They tend to increase the amount of “bad” cholesterol harmful to the body of any person - intermediate, low and very low density lipoproteins. And because nutritionists advise to make your daily diet so that the amount of saturated fat in it does not exceed 15-25 g. In contrast to unsaturated fats, these fats are usually of animal origin. But some are also represented in herbal products. Containing a large amount of fatty acids, they do not have free places for the attachment of hydrogen atoms. Finally, another difference from healthy fats is in the structure.Saturated fats usually retain their solid state under any temperature conditions.

The most dangerous type of fat is transgenic fats. They are created artificially and significantly increase the overall representation of cholesterol in the body. Moreover, they increase the amount of harmful cholesterol and reduce the presence of beneficial. The reason for the creation of trans fats was the banal desire to benefit producers of various foods. Thanks to this type of fat, foods are stored significantly longer. Nutritionists strongly advise to completely eliminate these fats from your diet.

However, it is important to remember that, despite the usefulness of unsaturated fats (including monounsaturated), these substances still remain a source of significant calories, and therefore food with them should be consumed with caution. Best of all, fats make up no more than 30% of the total calories consumed per day.

We told about what fats are, we now propose to find out exactly which foods and dishes contain their various types.

The amount of fat in foods

Fat

Products

Monounsaturated

avocados, peanuts, cashews, hazelnuts, olives, canola oil, sesame oil, almonds, poultry meat, natural peanut oil, olive oil, pecans, macadamia nuts, sesame seeds, pistachios, etc.

Polyunsaturated

corn oil, mayonnaise, pumpkin seeds and sunflower seeds, fatty fish (for example, long-necked tuna, mackerel and salmon), other seafood (herring, brown trout, oysters, lobsters and shrimps), as well as some vegetable products (gray nuts, flaxseed , hemp seed, hemp oil, soybean oil and walnuts), etc.

Saturated

ham, pork lard, beef, butter, cheese, cocoa butter, coconut, coconut milk and butter, cream, cream cheese, ice cream, lard, palm kernel oil, palm oil, game, sour cream, whole milk, etc.

Trans fat

pastries, fried foods, snack foods, sweets, crackers, cookies, donuts, dry baked goods, hard margarine, fast food, etc.

About fats and diets

In order to care about the beauty of the figure, many people go on a diet, limiting the presence in the diet of certain nutrients. And first of all, refuse from many fats.

Moreover, considering omega-3 fats more useful, people almost completely eliminate or significantly reduce the consumption of other types of fats, including the omega-6 group.

Such an approach, according to experts, is fundamentally wrong. Indeed, these types of fats in their action are in many respects opposite. For example, omega-3 fats stimulate the expansion of the airways, and omega-6 - their narrowing. Omega-3s increase stamina, and omega-6s lower them. Omega-3 fats stimulate the flow of oxygen to the tissues, and omega-6 stops the process. However, it is important to understand that a surplus, as well as a deficiency, in the body of any of these substances is fraught with serious consequences. The impact of both groups of fats only has a positive charge, when it is equivalent, harmonious.

From here the conclusion follows: make a dietary program together with professionals in this business. And in the necessary order, give the body those substances that are necessary for its health.