What fats should you not eat? Three types of fats in the human body - how to deal with them. Healthy and unhealthy fats: what are they?

Fats and cholesterol are closely interrelated concepts, and most often people are afraid that the level of cholesterol in their body will increase, because they have heard about its negative properties and harm to health. In fact, the only thing to be afraid of is high content cholesterol, which is considered “bad”, that is, LDL (high density lipoprotein).

What fats are good for the body, what are the harms of trans fats and what foods contain these substances - you will learn about this and much more from this article.

How do saturated fats differ from unsaturated fats?

Fats, or lipids, are the most important source of energy, are part of the structural components of the cell, protect the body from heat loss, and organs from damage. Food products contain animal fats and plant origin, and all lipids consist of glycerol and fatty acids, among which there are saturated and unsaturated. The harm and benefit of fat is not an idle question, so it is worth considering it in more detail.

What is the difference saturated fats from unsaturated ones and where are they found? Saturated fatty acid form hard (“bad”) fats, unsaturated fatty acids form soft (“good”) fats. Animal fats are dominated by saturated fats, while vegetable fats (except coconut and palm oils) are dominated by unsaturated fats. Thus, the answer to the question “which fats are healthy - saturated or unsaturated” is obvious: only unsaturated fatty acids are healthy. Saturated fatty acids in best case scenario neutral for the body, at worst – harmful.

Most of the fats consumed by humans are triglycerides (95-98%), consisting of one glycerol molecule and three fatty acid residues. One fatty acid consists of a more or less long chain of carbon atoms (C) to which are connected hydrogen atoms (H). Carbon atoms can be connected to each other by single or double bonds.

One that does not have double bonds is called saturated, one that has one double bond is called monounsaturated, and several double bonds is called polyunsaturated.

The latter are not synthesized in the body - these are essential (irreplaceable) fatty acids (they are called vitamin F).

Exists general principle: Unsaturated fats are plant fats and saturated fats are animal fats. But, as you know, there are exceptions to any rule. For example, pigs are specially fattened to produce solid (saturated) fat. In cold weather, pigs freeze very much, in fact they become “numb.” In contrast, fish, which also have animal fat, are able to live in very cold, even arctic temperatures, water. Fish oil is unsaturated and remains liquid at sub-zero temperatures, for this reason fish retain mobility, flexibility, and agility. The body needs saturated and unsaturated fats, but the preponderance should be in favor of unsaturated fats.

What animal and plant fats are good for the body?

Speaking about which fats are healthy, do not forget that vegetable fats also have their own characteristics. As a rule, vegetable fats are contained in seeds and are unsaturated (olive, sunflower, flaxseed, sea buckthorn, nut oils, grape seed, corn). Exceptions are some fruits of tropical and subtropical regions, which have fats with a high melting point, i.e. these fats remain solid even in tropical heat. Coconut and palm oil have the hardest saturated vegetable fat in the world.

Hardness and saturation of fat are inseparable: saturated fats remain solid even at room temperature, while unsaturated fats remain liquid at temperatures below zero.

The human diet should contain from 80 to 100 g of fat per day (1.2-1.3 per 1 kg of body weight), including 30-35 g of vegetable oil containing polyunsaturated fatty acids. When choosing between vegetable and animal fats, try to give preference to the former.

What foods contain healthy fats?

Which foods contain healthy fats and which contain harmful ones?

Important sources of unsaturated fatty acids: fish (mackerel, sardines, tuna, salmon, trout, herring, cod liver), vegetable oils. The main sources of saturated fatty acids: animal products (meat, sausages, offal, poultry skin, butter, sour cream, whole milk, animal fats), some herbal products(coconut and palm oils, margarine, frying oil).

The American Heart Association report (1961), rightly considered a “document of world importance,” states that “reducing the amount of fat consumed, with the judicious replacement of saturated fats with polyunsaturated fats, is recommended as possible remedy preventing atherosclerosis and reducing the risk of myocardial infarction and stroke.” In this regard, it is necessary to choose especially carefully. The ratio of protein and fat in various foods is very important.

Table “Cholesterol content in foods”

Below is the table “Cholesterol Content in Foods,” which shows the amount of cholesterol in milligrams per 100 g of product.

A high-calorie diet rich in saturated fat causes high levels of “bad” cholesterol in the blood. Diet containing a large number of Unsaturated fats lead to a decrease in the level of “bad” cholesterol in the blood and an increase in “good” cholesterol.

An adult consumes about 750 mg of cholesterol every day. About 1 g of cholesterol is produced in the liver per day. Depending on the nature of the food, this amount can vary: an increase in the amount of cholesterol in food leads to an increase in its level in the blood, and a decrease leads to a decrease. Thus, reducing the cholesterol content in foods to 350-375 mg/day. leads to a decrease in its blood level by 7 mg/dl. An increase in cholesterol content to 1500 mg leads to an increase of 10 mg/dl of blood. In this regard, it is necessary to know the cholesterol content in basic foods.

What are trans fats and their harm to the body?

In this section of the article you will learn what trans fats are and what their danger is for the human body. Unsaturated fats, when processed industrially or culinaryally, take the “trans” form, turning when heated and hydrogenated into saturated solid fats, such as margarine, shortening, and spread. Trans fats are widely used in industry as they can dramatically increase the shelf life of foods. The results of studies obtained in France, which involved 17 thousand people, revealed that the consumption of trans fatty acids itself increases the risk of myocardial infarction by 50%, even in the absence of other important risk factors (tobacco smoking, fat consumption, saturated fatty acids, physical inactivity, etc.).

What foods contain trans fats? These are mayonnaise, ketchup, ready-made sauces, refined vegetable oil, dry concentrates (soups, sauces, desserts, creams), soft oils, spreads, mixtures of vegetable and butter, chips, popcorn with added fat, diacetyl and other flavorings, fast food products ( French fries, hot dogs, sandwiches, hamburgers), frozen meat, fish and other breaded semi-finished products (for example, cutlets, fish fingers), confectionery (cakes, pastries, donuts, waffles, cookies, crackers, candies).

Avoid foods containing trans fats. Always read the food label to see if it contains hydrogenated or partially hydrogenated fats. This should be understood as trans fats.

Fats are absolutely necessary in human nutrition, but saturated fats, trans fats and excess cholesterol in food are dangerous for the heart and blood vessels; unsaturated fats can prevent cardiovascular diseases.

Even more on the topic

Proper nutrition

2484

19.06.15 11:01

Fats are one of the types of macronutrients that must be mandatory enter daily diet. If you exclude all types of fats from the diet, this will reduce the quality of absorption of a number of vitamins, lead to a lack of energy, provoke hormonal imbalances, but will not provide the long-awaited weight loss. Today, all lipids that enter the human body with food are divided into beneficial (unsaturated) and harmful (saturated). Understanding them is not at all difficult, and understanding the situation and the ability to distinguish one component from another will help preserve your health and ensure a beautiful figure.

Harmful lipids:

• when the body is oversaturated with such components, a whole series of pathological changes in tissues, most of which are very persistent or even permanent. These include obesity, diabetes, narrowing or blockage of blood vessels, and an increased risk of heart attack or stroke.

This group includes the following types of fats:

1. Saturated. The most harmful to health, because prone to accumulation on artery walls. They are found in margarine, dairy products, chocolate, palm and coconut oil, fatty meat, confectionery and fast food. Completely abstain from dairy and meat products not necessary, but you should give preference to products with minimum content fat
2. Processed (trans fats). They are formed as a result of processing unsaturated fats and allow you to extend the shelf life of products. Included in crackers, chips, ready-made snacks, confectionery and bakery products.
3. Cholesterol. The product can be formed in the liver (in Not large quantities This useful substance, stimulating the production of hormones) and taken with food. In case of exceeding acceptable standards there is a risk of atherosclerosis, damage coronary arteries, angina pectoris, myocardial infarction, stroke.

Beneficial lipids:

• substances that improve organ function and support normal course metabolic processes. IN this group includes types of fats such as:

1. Omega-3 (polyunsaturated). When entering the body with food, these components have a positive effect on the activity and structure of cells. The substances lower cholesterol levels, improve brain and heart performance, and relieve inflammatory processes, accelerate the elimination of toxins and free radicals. Due to a number chemical reactions The metabolism is activated, so the breakdown of existing fat deposits occurs. Omega-3 fats are found in large quantities in oily fish, sesame oil, flax seeds, walnuts, rapeseed oil.
2. Omega-6 (polyunsaturated). The only substance that, when it enters the body, is converted into gamma-linoleic acid, without which it is impossible to produce a number of products that provide rejuvenation of the body and its protection from cancer, allergies, and heart pathologies. Lack of the ingredient leads to the development of depression, chronic fatigue, obesity, hypertension, skin defects. To provide tissues with omega-6 fats, you need to regularly consume sunflower, corn or soybean oil, walnuts and sesame seeds, pumpkin, and poppy seeds.
3. Omega-9 or oleic acid(monounsaturated). Responsible for the integrity and elasticity of cell membranes, stimulates the optimal course of metabolic processes. Without this product, normal metabolism is impossible. The substance is found in olive oil, which is why nutritionists recommend including this ingredient in the diet even while losing weight.

Composing daily menu, it is necessary to take into account all the features that they have useful species fat It is impossible to replace these components, and their absence in the diet even for a short time can lead to the development of serious pathologies.

Fats, carbohydrates and proteins are essential components of our diet. But fats have become slaves to many prejudices and conjectures. They frighten those who want to lose weight and those who have recently decided to become a supporter of a healthy diet.

But should you be wary of fats in food, and if so, which ones? Let's find out!

What are fats and what functions do they perform in the body?

Fats (triglycerides, lipids) refer to organic substances found in living organisms. They form the basis of the cell membrane and play a very important role in the body along with carbohydrates and proteins. Their main functions:

Saturate the body with energy and improve well-being;

Creating shells around internal organs, protect them from damage;

They prevent hypothermia, as they help retain heat in the body, which they do not transmit well;

Improve impact fat-soluble vitamins A, D, E and K;

Stimulates the activity of the intestines and pancreas;

In addition, without fats the brain cannot function.

Types of fats

Fats are of plant and animal origin. Animal fats (poultry and animal fats) called saturated fat, whereas unsaturated fatty acids be contained in the majority vegetable oils.

Saturated fats. They are solid components and are found mainly in animal food. Such fats are absorbed quite quickly without bile substances, so they are nutritious. If you include large amounts of saturated fat in your diet at low physical activity, they will be deposited in the body, which will cause weight gain and deterioration physical fitness.

Saturated fats are divided into stearic, myristic and palmitic. Products containing them are tasty and contain lecithin, vitamins A and D, and, of course, cholesterol. The latter is part of important cells of the body and is actively involved in the production of hormones. But if there is excess cholesterol in the body, the risk of developing diabetes mellitus, obesity and heart problems. The maximum cholesterol limit is 300 mg per day.

Animal fats should be consumed at any age to obtain energy and ensure full development of the body. However, we must not forget that excessive intake of saturated fats in the body can lead to the development of such diseases: obesity, cardiovascular diseases, diabetes, etc.

Foods containing saturated fat:

Meat (including heart and liver);

Dairy products;

Chocolate products.

Unsaturated fats. These lipids are found mainly in plant foods and in fish. They are quite easy to oxidize and may lose their properties after heat treatment. Experts recommend using raw foods with unsaturated fats. This group is divided into polyunsaturated and monounsaturated fatty acids. The first type includes components that are involved in metabolism and formation healthy cells. Polyunsaturated fats contained in nuts and vegetable oils. Monounsaturated substances reduce cholesterol levels in the body. Most of them are found in fish oil, olive and sesame oils.

Foods containing unsaturated fats:

- (olive, sunflower, corn, flaxseed, etc.);

Nuts (almonds, cashews, Walnut, pistachios);

- (mackerel, herring, salmon, tuna, herring, trout, etc.);

Avocado;

Poppy seeds;

Soya beans;

Fish fat;

Mustard seeds.

How to distinguish high-quality natural vegetable oil from a fake with harmful impurities?

In the case when the main component of the fat is saturated acids, then the fat will be state of aggregation solid. And if there are unsaturated acids, the fat will be liquid. It turns out if you have oil in front of you that remains liquid even in the refrigerator, you can cast aside doubts - in him highest concentration unsaturated fatty acids.

Trans fats. In everyday life, trans fats are commonly considered “bad” fats. They are a type of unsaturated fat, but we decided to talk about them separately. Trans fats mean modified components. In fact, these are artificially synthesized oils. Scientists have proven that regular use products containing trans fats can increase the risk of obesity, heart and vascular disease, and metabolic deterioration. It is not recommended to use them!

Products containing trans fats:

Fast food;

Frozen semi-finished products (cutlets, pizza, etc.);

Margarine;

Cakes;

Cracker;

Popcorn for microwave oven(if the composition contains hydrogenated fats);

Mayonnaise.

Daily intake of fats

Experts say that the body needs 35–50% of calories daily, consisting of healthy fats.

In athletes daily norm there may be more fat, especially if the training is intense and systematic. On average, an adult needs to consume 50 g of animal fats and 30 g of vegetable fats, which will amount to 540 kcal.

When does the need for saturated fat increase?

The body needs saturated fat most in the following cases:

It is necessary to increase the elasticity of blood vessels;

Systematic sports training;

Intellectual loads;

Period of the ARVI epidemic (to strengthen immune system);

Hormonal disbalance.

When does the need for unsaturated fats increase?

Unsaturated fats are very necessary for the body in the following cases:

In the cold season, when the body began to receive less nutrients;

During intense physical work;

Active growth during adolescence;

Exacerbation of diabetes mellitus;

Atherosclerosis.

What oil is best for frying?

Sunflower and corn oils can only be used if they are not subjected to heat treatment, as in frying or boiling. It is a simple chemical fact that something that is thought to be good for us turns into something not good at all when standard temperatures frying

Cold-pressed olive and coconut oils produce much less aldehydes, just like butter. The reason is that these oils are rich in monounsaturated and saturated fatty acids, and these remain more stable when heated. In fact, saturated fatty acids undergo almost no oxidative reaction at all. Therefore, it is better to use for frying and other heat treatment. olive oil– it is considered the most “compromise”, since it contains about 76% monounsaturated fats, 14% saturated and only 10% polyunsaturated fats - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated fats.

Fats are an integral element for the full existence of the body. For them to be beneficial, you need to use them taking into account your goals and lifestyle. Only dangerous trans fats should be excluded from your diet.

“Fats are not the enemy if you know everything about them.”

If a person is faced with a choice of which product to eat - fatty or low-fat - almost everyone will prefer the second. People are always trying to lose weight. And to do this, you need to use dietary products. Fat, in turn, has been consistently positioned as the enemy of dieting, causing only harm, so it is not surprising that people are perplexed when doctors and nutritionists praise fat. There are actually healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and made a splash on Instagram a few years ago, only to calm down only recently. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are many more healthy products rich in fats that are definitely worth including in your diet on a regular basis. Here's what you need to know.

What fats are good for the body? These are usually considered monounsaturated and polyunsaturated fatty acids. They help lower artery-clogging cholesterol, which is in addition to their other heart-healthy properties. Research also shows that these fats help normalize insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, PhD, MPH, R&D, senior nutritionist Medical center UCLA and adjunct assistant professor at the Fielding School of Public Health. “They resist inflammatory processes, reduce the risk cardiovascular diseases and full of good ones nutrients, and are also useful for weight loss.”

Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our bodies need for brain function and cell growth. Omega-3s are beneficial for heart health and are mainly found in fish and seaweed, nuts and grains. "Other polyunsaturated fats Omega-6 can be found in some vegetable oils,” adds Hanns. “They are not particularly harmful, but they are not always beneficial, unlike omega-3 and monounsaturated fats.” Omega-6s work together with omega-3s to lower cholesterol, but research shows that consuming more omega-6s than omega-3s may promote inflammation and weight gain, so main point– you need to make sure you consume more omega-3s than omega-6s.

What are bad fats

One simple rule: you should always avoid trans fats - they are listed on the label as "partially hydrogenated oils." They really do not bring anything but harm. Most of them are artificial and increase the level bad cholesterol and reduce the level of good, which helps cleanse blood vessels. According to the American Heart Association, trans fats increase the risk of heart disease and stroke and are associated with more high risk type 2 diabetes.

Saturated fats are a bit more difficult to deal with. Old nutrition studies said saturated fat was really bad for cholesterol levels, but newer information says it has a neutral effect. The topic is very sensitive, and the recommendations of the Ministry Agriculture The US and American Heart Association guidelines continue to limit consumption of saturated fats and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fat, but it does not make up a large proportion of total fat and therefore does not offset the benefits of healthy fats.

List of foods containing healthy fats

Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared material about healthy fats, a list of products - especially for you!

1. Avocado

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, the average avocado contains 40% daily norm fiber requirements without sodium and cholesterol, and is good source Lutein is an antioxidant that helps protect vision. Try using it in place of foods that are higher in bad fats - use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocado is quite high in calories, so you should eat no more than 1/4 of an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, particularly alpha-linoleic acid, found in plants. A recent study found that one handful walnuts per day reduces general level bad cholesterol and also improves functioning blood vessels. Studies have also found that eating nuts reduces the risk of blood clots, which can cause heart attacks, and also improves the health of your arteries.

3. Other nuts such as almonds and pistachios

Nuts such as pecans, pistachios, cashews and almonds also contain many healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, and carotenoids are important for eye health. All it takes is to eat about 30 grams of nuts daily to notice positive effect. Some varieties are higher in fat than others, such as cashews and macadamia nuts, so you'll need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to shell them helps you eat them more slowly, making portion size easier to control. Peanuts (legumes) contain both monounsaturated fats and omega-6 polyunsaturated fats, indicating that they are beneficial for the body.

4. Nuts and seed oils

Nut oils and oils from various seeds– this is where healthy fats are found. Try almond, cashew, sunflower oil for the right dose monounsaturated and polyunsaturated fats from plant source. All you need is 2 tablespoons, spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimum quantity ingredients.

Fat in one cup of black olives is 15 grams, but again, it's mostly monounsaturated. Plus, no matter what kind of olive you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known to help prevent cancer. New research suggests it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as studies show that olive extracts act as antihistamines on cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as the ideal amount.

The reason olive oil is showing up in more and more kitchens is because of its richness. monounsaturated fats. But you shouldn't pour it in large quantities. One tablespoon contains a whopping 14 grams of fat.

One cup of ground flaxseed contains a whopping 48 grams of fat, but that's all the good stuff. unsaturated fat. You only need 1-2 tablespoons. Flaxseed is an excellent source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it's key to meeting your healthy fat needs. Besides, flax-seed contains up to 800 times more lignans than other plant foods. These nutrients contain both plant estrogen and antioxidants, and research shows they may help prevent certain types cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it may help you feel fuller longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds onto yogurt or oatmeal, or add a spoonful to smoothies. Or try adding it to a pie crust when baking.

8. Salmon

Fatty fish like salmon (as well as sardines, mackerel and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of the best ways get required amount fat American Association heart health recommends eating according to at least two servings of fish per week to get maximum benefits.

Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like the amount of salmon, you should limit your tuna intake to 340 grams ( total number twice a week) to avoid overexposure to, for example, mercury, which can be found in small amounts in seafood.

Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of this amount is saturated fat, and the other half is rich healthy fats and many other essential nutrients - vitamins A, B and E, calcium, iron, potassium, magnesium and flavonoids (plant antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? We can say that chocolate is practically a vegetable. To get the most out of your chocolate high level flavonoids, buy bars with at least 70% cocoa beans.

This product does not contain much fat. Products above or below can boast high content, but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it's natural—from soybeans. Tofu is considered healthy food for a reason—it's a solid, low-sodium plant protein that provides nearly a quarter of your daily calcium needs.

12. Young soybeans

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant-based protein and fiber. Enjoy them boiled or salted, as delicious snacks or puree hummus.

Add them to a salad or just eat a small handful for a big dose of healthy fats, protein, and fiber.

These small but mighty seeds are rich in omega-3, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved—you can add a tablespoon to smoothies for a quick boost of fat, fiber, and protein, or soak them overnight for quick breakfast. You can even use them in making desserts.

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think that using egg whites is a healthier option than whole eggs because they contain so much less fat, but while it is true that egg yolk contains some fat, it is also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturated fat. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps brain function, nervous system And of cardio-vascular system. As for cholesterol, latest research In the field of nutrition, they found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.

The following foods contain more saturated fat and should be consumed more carefully. But they can also be part of a healthy diet.

16. Beef and pork

Foods high in fat, such as steak, are considered unhealthy. But it actually has less fat than you think, especially if you choose lean meats, which have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is an excellent source of protein, iron and zinc, all important nutrients for active women. One 100-gram serving of lean beef contains a whopping 25 grams of muscle-building protein and three times more iron (important for carrying oxygen from the blood to the brain and muscles) than 1 cup of spinach, while providing one-third of your daily zinc requirement to support immune system. Lean pork can be a good source of fat when eaten in in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which have been linked to increased heart disease and cancer risk), so it's worth eating other white meats instead.

17. Whole milk

As we've already discussed, consuming full-fat dairy products over low-fat or skim dairy products has benefits for weight control. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat versus skim milk, which contains none. Other proponents of fat in dairy products point out that fat is needed to absorb vitamins A and D from milk, since they are fat-soluble vitamins.

18. Whole yogurt

When purchasing yogurt, choose one that contains active cultures to reap the gut health benefits. Take it classic version without filler - fruit flavors sin amazingly a huge amount extra sugar. Add to yogurt healthy nuts and fresh fruit.

19. Parmesan

The review of healthy fats and the food list ends with cheese. He is often unfairly criticized for high content fat, especially hard ones, fatty varieties, such as parmesan. While it's true that cheeses have more saturated fat than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that saturated per 100 grams) provide a ton of other nutrients. Cheeses in terms of calcium supply to the body, in particular bone tissue, provide almost a third of the daily requirement. And yes, cheese has no less protein than any other food, even compared to meat and eggs!

(20 ratings, average: 4.70 out of 5)

basis proper diet is understanding the difference between unhealthy and healthy fats, how they act on the human body, how animal vegetable fats are really harmful to health.

Minimizing or eliminating fat is the main mistake many people make when starting to eat dietary nutrition. Butter is replaced with margarine, whole milk with skim milk. Instead of fried food, they start eating steamed food. This is due to the connection that a person finds for himself between what he eats and the fat he has on his body.

Such tactics are wrong. Low-fat products are often more harmful than their counterparts. They are fat-free but contain simple carbohydrates. Balanced and healthy diet implies the obligatory presence of fats, but only the right ones. You cannot exclude this important element from your diet.

Unsaturated and saturated fats

Fatty acids, which are fats, differ in the number of carbon atoms. Each fat of plant or animal origin is a mixture of dozens of fatty acids, the most common of which are five to seven to varying degrees.

The classification of fats, as a rule, has no connection with the number of carbon atoms. It is most often caused by “saturation” of hydrogen atoms, that is, the absence or presence of free bonds. Trans fats include fatty acids with chemically identical but geometrically different formulas.

The value of fatty acids is determined by how they are absorbed and digested. Fats, the number of carbon atoms in which does not exceed 15, are absorbed by the body from the intestines and spent on metabolic processes. They make up the fourth part cow's milk, eighty percent coconut oil.

Coconut fat is considered dietary due to the fact that it is difficult to convert into body fat. This quality makes refined palm oil, from which margarine is produced, quite dangerous. It is a trans fat that has a low amount of carbon oils and immediately enters the bloodstream, making it harmful to health.

Omega-3, -6 and -9

They are fatty acids with 18 carbon atoms, present in any type of oil and fat, prevailing over other substances. Depending on the position of the double chain in the structure, they are Omega-3, -6 or -9.

The latter are considered neutral and occupy second place in the body after Omega-6. They are present in olive, corn and avocado oils, yolks and beef fat.

Omega-3 to Omega-6 ratio

The balance of these two fatty acids is of utmost importance. Omega-3 is not synthesized in the body, but is necessary to maintain the immune system, the functioning of the cerebral cortex, and metabolic processes. These fatty acids are considered the most beneficial. Their positive influence on the body is reduced to a minimum in the presence of Omega-6.

The situation is aggravated by the fact that the concentration of Omega-3 in food is minimal. Half, and sometimes even a little more, of the composition of corn and vegetable oils falls on Omega-6. Consequently, as a result of cooking, their ratio shifts, which leads to metabolic disorders.

Animal fat - benefit or harm?

The composition of animal fat is a combination of various fatty acids, the concentration of which depends on the diet of the animal. Cows kept in industrial conditions are given corn. It increases percentage Omega-6 in the resulting product. Therefore, the actual situation may differ from the tabular data.

Saturated animal fat is called palmitic acid. It contains 16 carbon atoms. Its excess in the diet provokes the development of many pathological conditions. Palmitic acid makes up 25-30% of general composition fat in butter, about 20-25% egg yolk and beef fat.

Harmful and healthy fats

Dangerous to health are corn and sunflower oil, whose fat profile is 50-60 percent Omega-6. Depending on what the animal is fed under industrial conditions, these fatty acids may be present in chicken and beef meat.

Olive and avocado oils are healthier than their sunflower and corn counterparts, as they contain Omega-9. It is best to fry food in coconut oil, which tolerates well high temperatures. Animal saturated fats become truly dangerous when they are abused and have an imbalanced diet.

Conclusion

Oils and fats are important for metabolic processes and health. And to avoid numerous problems, you need to maintain a balance in your diet and be able to recognize the fat profile of the fat source.

Video review