How To Eat Fat Responsibly
The different types of fat
Fats and oils contain a variety of fatty acids that affect the body in many ways. They are divided into two categories: saturated fat and unsaturated fat. The fats in our food almost always contain saturated and unsaturated fatty acids. It can be saturated, monounsaturated or polyunsaturated fat, depending on the fatty acid it contains in greater concentration. Here are some tips to make sure you eat good fats.
Saturated and unsaturated fats
Studies indicate that the type of fat you eat is a factor as important as the amount.
- Saturated fats generally come from animal sources; meat, poultry, eggs and dairy products. Plant sources include coconut oil, palm oil and palm kernel oil. A diet high in saturated fat can increase cholesterol levels, cholesterol levels in the blood.
- Unsaturated fats can help lower bad cholesterol (LDL) levels if they replace saturated fats in your diet. There are two types of unsaturated fat: monounsaturated and polyunsaturated.
- Monounsaturated fats, which are liquid at room temperature, apparently contain less bad cholesterol. They are found mainly in olives, canola, and peanut oils, as well as in avocados, some nuts and seeds.
There are two types of polyunsaturated fatty acids: omega-3 and omega-6.
- Fats containing omega-3 are found in oily fish such as salmon, mackerel, herring and sardines, as well as in flaxseed oil, walnut oil and some new products, such as eggs fortified with fish. Omega 3. These fats help prevent the formation of blood clots, which could trigger a heart attack or stroke. They also help lower triglyceride levels, which help prevent heart disease.
- Omega-6s are present in plant-based foods and are liquid at room temperature. It is found in safflower, sunflower and corn oil, some nuts and seeds such as almonds, pecans, Brazil nuts, sunflower seeds and sesame seeds. These fats should be consumed in moderation, as they still contribute to your total caloric intake.
- The good fat in your diet can contain two essential fatty acids that your body can not produce on its own.
- It may be alpha linolenic acid in the case of omega-3 and linoleic acid in the case of omega-6. These two fatty acids are essential and must be found in your diet.
- The experts are now of the opinion that the ratio of omega-6 and omega-3 in our diet is unbalanced. Although omega-6 fatty acids do not increase LDL (bad) cholesterol, they can still cause a decrease in HDL cholesterol (good).
You can remedy this situation by increasing your omega-3 intake with fish or other sources.
- Trans fat is a particular type of fat that is generated by the hydrogenation of a vegetable oil. This process is used to solidify liquids and serves in particular to extend the life of a product. Trans fats act similarly to saturated fats by increasing LDL cholesterol levels.
- It is found in oils and some partially hydrogenated margarines. A wide variety of packaged foods also contain, for example, crackers, cookies, commercial bakery products and several fried foods.
- Researchers are currently examining the properties of “conjugated linoleic acid”, or CLA, a polyunsaturated fat that could have great health benefits. Small amounts are found in dairy products and meat; they are also available as supplements.
Preliminary studies have shown that CLA can help fight body fat, increase muscle mass, and even prevent the growth of certain cancers. However, in-depth research will be needed before any dietary recommendations can be made.