• May 8, 2024

There are some things you should know about fats , because these are essentials for the organism and not necessarily bad for health. By choosing better foods with fatty acids you can keep your ideal weight .

Tom Sanders , director of Nutritional Sciences and Diabetes at King's College London , says that it is now known that red meat and meat products, as well as cakes and cookies contain too much saturated fat , harmful to the heart . Foods such as nuts, fish and dairy products also contain lipids but they become less harmful. "

Know them and integrate them into your diet

Here 7 data that will help you better understand fat and make better choices to take care of your health and diet.

1. Types of fats. Sanders clarifies that the food contains mainly four types fats : monounsaturated, polyunsaturated, saturated and trans. Each one with different chemical and physical properties.

The monounsaturated , polyunsaturated They are beneficial for health. They help reduce the levels of cholesterol bad in the blood and increase the good. It is found in salmon, tuna, nuts, olive oil, among others. While fats saturated Y trans , available in products of animal origin and food processed , are associated with heart disease" .

2. Energy food. Of the calories that should be consumed daily, between 20% and 30% should come from the fats . If you consume 2,000 calories daily, your food should include between 44 and 77 grams of fats .

Although fats provide Energy , one gram brings nine calories , while for the same amount of carbohydrates or proteins you get four calories . So, to have the same energy you must eat twice as much carbohydrates or proteins what of fats " .

3. Carbohydrates is fuel for the body. Tom Sanders explains that there is relatively little amount of lipids stored in the body generated from the carbohydrates (includes sugars). These are used as fuel before the grease . But if you ingest more than you should, then this Energy it accumulates in the form of grease , which favors weight gain.

4. Fat for fertility. Body fat is very important in female fertility. The healthy percentage that a healthy mature woman should have is between 20 and 30, if it is below 18% her ovulation stops and if it stays above 50% it causes infertility.

The leptin is a hormone secreted in the blood according to the amount of grease stored. The brain, when it detects this substance in the body, promotes ovulation when the level is high enough, "he explains. Sanders .

5. Fat to absorb vitamins. For the body to take better advantage of calls vitamins liposoluble (A, D, E and K) needs approximately 30g of grease the day they are obtained from fatty foods. The vegetable oils they are an important source of vitamin E and fish oil is the best dietary source of vitamin D.

6. Essential fatty acids . To have a healthy skin, the body requires certain polyunsaturated fatty acids or essential fatty acids such as linolenic , linoleic, omega 3 and 6 they are essential types of fat. These help maintain the health of the heart, brain , as well as the one of the sight. The ideal is to consume vegetable oils, nuts and blue fish.

7. Vegetable oils. To cook your food in a healthy way, choose 100% vegetable oil. This contains healthy fats, as it provides omega 3 and 6. It resists high levels of temperature, so it is difficult to burn, smoke or change color and lose its properties. Avoid coconut and palm oil, which although vegetables are high in saturated fat.

It is important to note that the fats they are part essential of the feeding daily, the key is not to overdo it, choose those foods that contain the monounsaturated , polyunsaturated and avoid trans or saturated ones. Beware!

Video Medicine: Top 5 WORST Things About The Keto Diet (May 2024).