Fats in food. Useful and harmful. Calculation of the daily requirement. Foods rich in fat

Surely you guess that fats in food are often the cause of extra waist. This is true: it is in fats that the largest number of calories lies, and a person’s love for fatty foods can sometimes be difficult to handle. Few people adhere to the norm - fats should make up no more than 20% of the daily diet (this is about 40-50 g). Chips, any fried food, confectionery creams, sausages - all this allows you to quickly exceed the norm, even if you have eaten very few of these products. If you choose low-fat foods, chances are you'll have far fewer problems with being overweight.

We can conditionally divide everything we eat into several groups, based on the amount of fat in foods. According to the fat content per 100 grams of the product, five categories can be distinguished, which indicate which foods are rich in fat and which are low-fat.

1. Foods high in fat (more than 80 grams). These are vegetable, butter, ghee (mostly vegetable fat is presented in products of this kind), margarine, lard, cooking fats. All this should be used in food in a limited way, since such products can lead to rapid weight gain if they get carried away too much.
2. Foods high in fat (20 to 40 grams). These are almost all types of cheese, cream and fat sour cream (from 20% fat content), ducks, geese, pork, as well as sausages of all kinds, milk sausages, sprats, any cakes, chocolate, halva. Such products should also be used very carefully and moderately, because, unlike the first group, which is usually used little by little, many people do not know the measure in these products.
3. Moderate fat foods (10 to 19.9 grams). These are fatty cottage cheese, cheeses, ice cream, eggs, lamb and chickens, beef sausages, tea and diet sausages, as well as fatty fish - salmon, sturgeon, saury, herring, caviar. These products are recommended to be consumed regularly, since they, with a relatively low fat content, can easily fit into any diet, which is why they become the basis of a correct, balanced diet.
4. Foods with a low fat content (from 3 to 9.9 grams). These are milk, fatty kefir, semi-fat cottage cheese, beef, lean lamb, horse mackerel, mackerel, pink salmon, low-fat herring, muffin, sprat, and fondant sweets. Such foods can be included in the diet without fear, because even if you eat them relatively much, it will not harm you and your figure so much, but it will give the body the necessary fats.
5. Low fat foods (less than 3 grams). These are beans, cereals, protein milk, low-fat cottage cheese, cod, hake, bread, pike perch, pike. It is absolutely safe to eat these products, they are suitable even for those who adhere to weight loss.

Needless to say, foods containing fats have varying degrees of usefulness for the body. It depends on the type of fat.

Fats in food: good and bad

Unsaturated and polyunsaturated fats for humans are the most useful, and they are in available vegetable oil. Saturated fatty acids, on the contrary, are solid, difficult to digest and not very useful for humans (these are mutton and beef fats, lard, palm oil). Foods with saturated fats should be limited in the diet. So let's recap:

1. Foods containing saturated fats- cheese, egg yolk, lard and meat, lard, shrimp and lobster, milk and dairy products, chocolate, cream, palm, coconut and butter.
2. Foods containing unsaturated fats- peanuts, olives, poultry, avocados, game, cashews, olive and peanut oils.
3. Foods containing polyunsaturated fats- almonds, seeds, walnuts, fish, corn, linseed, rapeseed, cottonseed, sunflower and soybean oils.

We will talk about dietary fats, their types, functions, harm and benefits for the human body.

Fats are an important part of our diet. Because of the fear of gaining extra pounds, many underestimate their importance and eat only proteins and carbohydrates, which is fraught with health problems. You can’t neglect the fats in your diet, you just need to find out which ones and in what quantities will benefit you.

Fats aid in the digestion of food and the absorption of fat-soluble vitamins and nutrients from food. Nutritional fats help hormones function. Dietary fats replenish our body's energy reserves very quickly. Moreover, the energy released during fat oxidation is stored in the body for a long time. Therefore, in the cold, fatty foods help us keep warm. On the other hand, the body needs to use up all the energy it receives from fat, or it will be transformed into excess weight.

Fat classification:

• vegetable and animal;
• natural and trans fats;
• saturated and unsaturated.

Trans fats are also classified as unhealthy fats. They are made from liquid vegetable oils artificially. Thus, cooking oil, spread and margarine are produced, which are added to sweets, pastries, confectionery and bakery products, mayonnaises, ketchups, sauces, canned goods, snacks and other snacks from the store. Such products are practically not digested and contain a huge amount of simple carbohydrates.

The benefits of polyunsaturated fats:

• decrease in the level of bad;
• acceleration of metabolism;
• pressure normalization;
• prevention of cardiovascular and oncological diseases, diabetes mellitus;
• improvement of the immune system;
• normalization of hormonal levels;
• energy production;
• memory improvement;
• maintaining the beauty of the skin, nails.

Sources of polyunsaturated fats are: corn, linseed and soybean oil, sesame and sunflower seeds, soybeans, fatty sea fish (salmon, salmon, mackerel, herring).

• You need to eat sea fish twice a week.
• Choose lean white meats (chicken, turkey, and rabbit), lean veal, and pork.
• Do not use meat broths for cooking.
• Refuse to fry in a pan, cook food on a steam or grill, simmer in a sealed container.
• Season salads with unrefined vegetable oil.
• Eat nuts and seeds in limited quantities.
• Eat low-fat dairy products.
• When shopping, read labels and avoid products containing modified ingredients, artificial colors, and preservatives.

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It's time to end the myth of low-fat foods, which were considered a sure way to lose weight, prevent heart disease and other chronic diseases during the diet. The fact is that the "pitfall" is often hidden under the word "fat-free product", in which the aroma and texture are compensated by increasing the amount of salt, sugar or refined grains. The result "exceeded" all expectations - the worldwide consumption of low-fat foods only led to an increase in the average person's weight.

Why should you avoid very low body fat foods? Many people do not tolerate such diets for long, because they consider low-fat meals to be tasteless and full of restrictions. The fact is that fat significantly slows down digestion, many diets based on eating low-fat foods make a person fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram contains 9 kilocalories. Such a caloric content is saving in cases where there is not enough food, it is very important for people who are not able to absorb a large amount of food.

Fats are our energy reserve. The body can only store a small amount of glucose as glycogen for energy, so it is important to have fat tissue that can produce unlimited amounts of it. The origins of this process are rooted in the distant past, when food was scarce, so a lot of energy was spent on its extraction. Today, this problem does not exist, but we continue to consume foods rich in fats indiscriminately and in large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

The following are the most popular foods rich in fats: (list assumes fat content per 100 g):

1. Palm oil - 93.7 g.
2. Dried coconut - 57.2 g.
3. Butter - 51.4 g.
4. Beef - 52.3 g.
5. Chocolate - 32.4 g.
6. Sardine in oil - 29.9 g.
7. Hard cheese - 24.6 g.

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components of cell membranes, they are converted into chemical regulators that affect blood clotting, dilation of blood vessels, etc. Their deficiency in children is characterized by slow growth, decreased immune function, and rashes. Sometimes this leads to vision problems and nerve disorders.

Proteins are also needed for proper development. Without them, the immune system cannot properly protect the body from bacteria and viruses. That is why it is so important to eat foods rich in fats and proteins.

Excessive consumption of most saturated fatty acids is fraught with an increase in LDL (low density lipoprotein) levels, which contributes to an increase in cholesterol and reduces insulin sensitivity. Foods rich in protein, fats, carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Fiber-rich foods protect against colon cancer and are essential for the prevention of hemorrhoids. In addition, fiber is food for normal (healthy) bacteria that reside in the intestines and provide nutrient saturation. Fiber is found in beans, whole beans, and grains.

Foods rich in protein, fats, carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acids to 10% of total calories (18 grams for those who eat 1,600 kilocalories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1600 kilocalories per day, an acceptable carbohydrate intake is between 180 grams and 260.

Have you noticed how pizza with tomato sauce, cheese and meat freezes after cooling? The firmness of the ingredients is a nod to the high content of saturated fats, which harden even at room temperature. Milk fat, tropical oils (coconut, palm), which are part of almost any ice cream, also contain saturated fats to a large extent. The most popular foods among young people in which saturated fats predominate are pizza and desserts, while boiled meat is a source of protein.

Like carbohydrates, proteins are important macronutrients. Clean white teeth are an indicator that a person consumes foods rich in fats and proteins. Protein provides the synthesis of collagen, which is so important for the structure of bones, teeth and skin.

The benefit of reducing your saturated fat intake depends on many factors, including the foods you replace them with. Swapping for low-fat pretzels and gummies may seem tempting, but is initially the wrong strategy, as diets high in highly refined carbohydrates tend to increase triglycerides and lower HDL (high-density lipoprotein) levels, increase cholesterol levels, which are prerequisites cardiovascular diseases.

The best strategy involves replacing foods rich in unhealthy saturated fats with foods rich in healthy fats. A bacon sandwich will do more good for your body than a slice of pizza, and replacing bacon with a slice of cheese or avocado is another smart step towards healthy eating. If you are consuming an excess amount of calories per day, you can switch from whole milk to a low-fat product.

Saturated fats occur naturally in many foods. Most of them are found mainly in food of animal origin. Take a look at foods rich in fats (listed below). It:

Fat beef;

Lamb;

Pork;

Birds with skin;

beef fat;

Salo and cream;

Butter;

Cheese and other dairy products made from whole milk.

Food manufacturers, in addition to saturated, use trans fats that undergo a hydrogenation process and are usually used to increase the shelf life of processed foods such as crackers, chips or cookies.

Their recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to which foods are high in fat, you can spot traces of trans fats by reading the ingredient lists on food labels: these substances masquerade as "hardened oil" or "hydrogenated".

Eat foods rich in fats and carbohydrates such as milk, fruits and vegetables. Carbohydrates are the main source of energy in the body, providing fuel for cells, including brain cells. Simple and complex carbohydrates contain 4 calories per gram. 45-65% of total calories should be carbohydrates, while 20-35% should be fat. Almost all foods, with the exception of eggs, meat and some seafood, are saturated with carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes, and peas, are high in good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes, and nuts, are high in fiber, which improves bowel function.

As mentioned, unsaturated fatty acids improve blood cholesterol levels and insulin sensitivity when they replace saturated and trans fats. There are two classes of unsaturated fatty acids: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in avocados, nuts, seeds, olives, peanuts, and olive oil.

Recently, omega-3 polyunsaturated fats have been in the spotlight due to their role in the prevention of cardiovascular disease. They can be found in walnuts, flaxseeds, tofu, soybeans, and canola. In addition, two other types of fatty acids (eicosapentaenoic (EPA) and docosahexaenoic (DHA)) are important not only for the heart, but also for visual acuity, for proper brain development in the fetus during pregnancy; they have an important function in slowing down cognitive impairment in the elderly; reduce the symptoms of arthritis, ulcerative colitis and other inflammatory diseases. These acids contain fish species such as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, brazil nuts, pecans, and pine nuts. Some cooking oils are also good sources of omega-6s: corn, sunflower, and sesame oils.

There is a formula according to which you can calculate the recommended rate of fat intake:

Total fat (g) = total calories x 30% = "fat" calories per day / 9.

2000 calories x 0.3 = 600 / 9 = 67 grams of fat.

Remember that the daily rate contains 20-35% of the total daily calories.

Don't be afraid to eat fat-rich foods, but choose them wisely, making sure they don't exceed your calorie needs. Focus on monounsaturated and polyunsaturated fats while limiting saturated and trans fats.

"Fats are not the enemy if you know all about them"

If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to eat dietary products. Fat, on the other hand, has consistently been touted as the enemy of the diet that will only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. In fact, there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are quite a few healthy fat-rich foods that are definitely worth incorporating into your diet on a regular basis. Here's what you need to know.

What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Research also shows that these fats help regulate insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MSc, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. "They are anti-inflammatory, reduce the risk of cardiovascular disease, and are full of good nutrients, as well as being beneficial for weight loss."

Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. "Other omega-6 polyunsaturated fats can be found in some vegetable oils," Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work together with omega-3s to lower cholesterol, but studies show that eating more omega-6s than omega-3s can promote inflammation and weight gain, so the bottom line is you need to be sure that you consume more omega-3s than omega-6s.

One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. Trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes, according to the American Heart Health Association.

Saturated fats are a bit trickier to work with. Older nutritional 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 USDA and the American Heart Association continue to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do not offset the benefits of healthy fats.

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

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% of the daily fiber requirement without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect eyesight. 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 avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.

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

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are rich in lutein and zeaxanthin, and carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you 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 peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body.

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

The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that 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 at the 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 norm.

The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But do not pour it in large quantities. One tablespoon contains as much as 14 grams of fat.

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

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 to get the amount of fat you need. The American Heart Health Association recommends eating at least two servings of fish per week to get the most benefit.

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 salmon, limit your tuna to 340 grams (twice a week total) 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, while the other half is rich in healthy fats and a host of other essential nutrients - vitamins A, B and E, calcium, iron, potassium, magnesium and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.

This product does not contain much fat. Foods above or below may boast more, 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 a healthy food for a reason - it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree.

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 loaded with omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved - you can add a tablespoon to smoothies for a quick fat, fiber and protein boost, or soak them overnight for a quick breakfast. You can even use them in desserts.

Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it's true that egg yolk contains some fat, it's also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps the brain, nervous system, and cardiovascular system. When it comes to cholesterol, recent nutritional studies have 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 are higher in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.

It is believed that high-fat foods, such as steak, are unhealthy. But it actually has less fat than you think, especially if you choose lean meats that 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 25g of muscle-building protein and three times the iron (important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, while getting a third of your daily zinc intake supports immune system. Lean pork can be a good source of fat when consumed in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.

As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. 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 has none of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.

When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. Take the classic version without filler - fruity flavors sin with a surprisingly large amount of additional sugar. Add healthy nuts and fresh fruits to your yogurt.

Cheese completes the review of healthy fats and the list of products. It is often unfairly criticized for its high fat content, especially hard, fatty varieties such as Parmesan. While it's true that cheeses have more saturated fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host of other nutrients. From the point of view of supplying calcium to the body, in particular bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even when compared to meat and eggs!

So you learned which foods contain healthy fats. Do you have any thoughts on this? Share in the comments!

Despite the “fat-free” craze, foods containing fat are not as bad for your waistline as they seem. Healthy fats - animal and vegetable - on the contrary, help burn fat and grow muscles.

Which foods are low and which are high in fat? Which ones are helpful and which ones are harmful? Read on.

Foods containing fats are about 30% of a person's daily calorie intake. There are 9 calories in 1 gram of fat. Is there any point in "fat-free" foods and diets?

If you eat more calories than the daily allowance, then you get fat. If less, you lose weight. It doesn't matter if you lean on fats or carbohydrates. All the calories you didn't burn today will end up at your waist tomorrow (or wherever your body likes to store fat). Harmful, useful, animal, vegetable - all excess fats from food will go "in reserve". Not fats and not carbohydrates make us fat, but overeating.

Under the guise of diet food, stores sell food products that contain little or no fat. The inscription "0% fat" is even on products in which there can be no fat. This inscription is made by marketers, trying to better sell the product. And if you look at the composition on the packaging of low-fat yogurts, it turns out that there are as many calories in them as in regular ones (due to sugar). And for weight loss, the balance of calories is most important, and not how much fat foods contain.

Foods that are low in fat

Vegetable fats are found in products of plant origin: nuts, seeds, vegetable oil, avocados.

Animal fats are found in animal products: meat, fish, poultry, eggs, butter.

Products containing vegetable fats

Foods containing bad and good fats

Healthy fats

Healthy fats containing mono- and polyunsaturated fatty acids (Omega-3, Omega-6): vegetable oil, nuts, seeds, avocados, oily fish. Products containing healthy fats help reduce the level of "bad" cholesterol, prevent strokes and heart attacks, help with arthritis and arthrosis, improve skin and hair condition, help with recovery from injuries, participate in the production of hormones (including testosterone, which is so necessary for involved in sports). Saturated fats (butter, fatty meat, milk and cottage cheese) are also useful, but within the daily allowance.

reduce fat to a minimum

you will be slower, and health problems will also appear (in particular, for girls, the menstrual cycle may go astray, and for men, this is not only a lack of energy in training, but also a decrease in libido).

Foods containing healthy fats

bad fats

The bad fats are all trans fats and excess saturated fats.
trans fats- these are margarine, fried foods (fries, etc.), baked goods (snacks, pizza, chips, etc.)
Harm of foods containing trans fats: heart and vascular disease, type 2 diabetes, chronic inflammation, obesity, possibly cancer. All trans fats are bad. Eating them is like building your house out of hollow bricks. Also, our body - the building material for it must be reliable.

Saturated fats- this is fatty meat, chicken skin, full-fat milk and cream, butter, etc. By themselves, these fats are not harmful and must be in the diet (7-10% of daily calories). But if you eat too much saturated fat, then the total calorie intake will be higher than normal. The result is excess weight, and in the extreme case obesity and related health problems.

* if consumed too much

What are the types of fats. What foods contain the most fat and how to determine their daily intake.

Fats are a key source of energy for the body. In addition, fat deposits play the role of the main defenders against bruises and heat loss, and fat capsules formed during life reduce the risk of mechanical damage. It is they that provide the body with energy during illnesses - at a time when appetite and the process of digestibility of food worsen. But what foods contain fats and what is his daily requirement? Let's analyze each of the questions in more detail.

All fats that enter the human body with food are divided into two categories:

• Saturated- are poorly digested and adversely affect health. So, regular intake of food with saturated fats leads to the formation of blood clots in the vessels and an increased risk of weight gain. In addition, to dissolve such elements, the stomach has to work hard and expend large amounts of energy. At the same time, excessive loads are “falling down” on the body as a whole. But foods containing saturated fats should not be excluded from the diet - they are rich in vitamins. The main sources are pork, beef, lamb and other "representatives" of the diet.
• Unsaturated fats are fats that are considered to be in liquid form. For this reason, they are digested easier and faster. The composition contains vitamins and elements that provide cleaning of blood vessels.

It is worth noting that any fat leads to an increase in cholesterol. In turn, cholesterol is bad (“clogs” the circulatory system) and good - on the contrary, it cleans the blood vessels. The peculiarity of unsaturated fats is that they reduce the level of bad cholesterol.

Unsaturated fats also come in two types:

• Monosaturated- accelerate the production of healthy cholesterol.
• Polysaturated- Enriched with useful elements, one of which is Omega-3.

As a rule, polyunsaturated and monosaturated fats are always present in food at the same time. The only thing that changes is the proportion in which they are in the products. The main sources are nuts, seeds, vegetable oils.

Trans fats are substances that are secreted into a separate variety. What foods contain this type of fat? First of all, we are talking about food that undergoes special processing. The main sources are french fries, biscuits, sausage and so on. Minus trans fats- lack of benefits for the body and negative effects on health. Substances are obtained by processing vegetable oil, after which the latter passes into a solid form. In addition, the manufacturer often replaces expensive fats with this product, which reduces the cost of production and prolongs the shelf life of the product.

When choosing foods rich in fats, it is worth considering the level of their content. The main sources are vegetable oils and animal fats. As already mentioned, fats are suppliers of vitamins important for the body (tocopherol, retinol, B vitamins), as well as other substances. With their help, an energy supply is provided, the taste of food is improved, and a feeling of satiety is guaranteed. During processing, fats are formed with the help of proteins and carbohydrates, but they cannot be completely replaced.

In addition to fatty acids, phosphatides and stearins are present in the composition. The main representative of stearins is cholesterol, which is most found in food of animal origin. We repeat that its excessive intake leads to the formation of plaques in the body and the development of atherosclerosis.

What foods contain fat? Here it is worth highlighting several categories in terms of volumetric content:

1. Volume - from 80% and more:
   • sunflower and butter;
   • pork fat;
   • margarine;
   • confectionery cream.
2. Volume - 20-40%. This category should include:
   • cream;
   • sprats;
   • sausage;
   • pork;
   • chocolate;
   • halva.
3. Volume - 10-19%. These fat-rich foods (listed below) are "moderate sources":
   • mutton;
   • beef;
   • herring;
   • sausages;
   • chicken;
   • eggs;
   • processed cheese;
   • ice cream.
4. Volume - 3-9%. Low content foods include:
   • mackerel;
   • pink salmon;
   • milk and dairy products;
   • high fat kefir.
5. Volume - until 3%. This category includes products that contain fat in a minimum amount:
   • beans;
   • bread;
   • cod;
   • zander;
   • pike;
   • cottage cheese;
   • milk (skim);
   • beans.

It is also worth dividing products according to the content of healthy and harmful fats for the body:

1. Foods with saturated fats(including trans fats):
   • margarine;
   • dairy;
   • fast food;
   • fatty meat (after frying);
   • chocolate;
   • egg yolk;
   • coconut and palm oil.

   Such fats should be supplied in small amounts. Otherwise, the risk of developing cardiovascular diseases increases. Also, an excess slows down metabolic processes and accelerates weight gain.

2. Products containing unsaturated fats:
   • fatty fish;
   • nuts - peanuts, cashews;
   • poultry (except skin);
   • various types of vegetable oils - corn, linseed, olive and others;
   • products from which oils are obtained - olives, peanuts, sunflower seeds.

Having figured out which foods are high in fat, it is worth learning an equally important nuance - the daily norm for a person. The average adult needs 100-150 grams. However, the amount of fat in the diet should not be below 30 percent(based on the ratio of BJU). The calculation of calorie content is made taking into account the fact that there are nine kilocalories per gram of fat. Together with food, the body should receive (at the rate of 30%):

• 20% - unsaturated;
• 10% - saturated fats.

In the presence of heart disease, the dosage should be calculated individually.

For some people, the need for fats is higher. They need to know which foods are rich in fat in order to saturate their diet to a greater extent. This category includes:

• Pregnant and lactating mothers. At this time, energy is spent on the formation of the fetus.
• Representatives of professions associated with hard physical labor. Here, the plus of high fat content is quick satiety and a high number of calories.
• Wrong diet. In case of a deficiency of fat-soluble vitamins, the risk of health problems increases.

You should also know what fats contain and replenish your diet with such products with a lack of energy, a decrease in libido, and also in the cold season. The last factor is easy to explain. In cold weather, the body is forced to spend more energy on warming up the body, so high-calorie foods help to keep warm for a long time.

There are situations when the need for fats decreases. It is worth highlighting here:

• Performing jobs in which more emphasis is placed on mental work. In such a situation, it is recommended to lean on carbohydrate, but not on fatty foods.
• Living in countries with a hot climate.
• Excessive body weight. Obese people should limit their intake of fats, but it is forbidden to exclude them from the diet.

It is worth remembering that the body copes with vegetable fats faster. This is easily explained by the special chemical bonds of products that are not resistant to the effects of gastric juice. Most often, vegetable fats are used to obtain large amounts of energy. As for animals, they provide a feeling of fullness due to slower digestion. In practice, women consume mostly vegetable-type fats. While males prefer animal fats (which products contain them discussed above).

In order to properly form a diet and respond in a timely manner to a health disorder, It is worth knowing the signs of deficiency and lack of fat in the body. Understanding the key processes is a chance to respond to changes in a timely manner and make adjustments to the diet.

Signs of overabundance include:

• increased blood clotting;
• development of atherosclerosis;
• activation of the process of formation of stones in the gallbladder and kidneys;
• destruction of kidney, liver and spleen cells;
• an increase in the number of plaques in the vessels, an increased load on the heart, an increased risk of blockage of blood vessels.

If you do not know what foods contain fats, and do not include them in sufficient quantities in the diet, then the risk of deficiency increases. Its symptoms include:

• weakness and apathy due to lack of energy;
• disruption of the nervous system (exhaustion);
• inability of the body to absorb vitamins D and A;
• peripheral eye changes;
• distortion of the nail plates;
• deterioration in the appearance of the skin and hair;
• problems with the reproductive system;
• weakening of the immune system and reduced resistance.

It is impossible not to note a number of factors that affect the rate of fat accumulation. Much here depends on the presence of hypodynamia and lipid metabolism disorders associated with the development of atherosclerosis. It has been proven that residents of China, Japan and other countries where seafood and greens are eaten in large quantities do not suffer from such problems.

Another negative factor is stress, which also leads to the accumulation of excess weight. We must not forget about hormonal failures. Doctors often claim that metabolic disorders are directly related to an increase in estrogen.

The diet should contain foods containing fats. It is recommended to keep a list of products with you and plan a daily menu based on it. It is important not to abuse such food, to give the body only the necessary 100 grams of fat. At the same time, it is better that they belong to the category of unsaturated (useful for the body).

As for trans fats, which were mentioned in the article, their use is recommended to be avoided altogether. At first glance, this is difficult. In fact, it is enough to give up junk food that is stuffed with them and eat vegetables, fruits, nuts, meat dishes and seafood.

Many people dream of losing weight and finding the perfect body, but for one reason or another, they fail to achieve the desired result. To effectively burn fat, you need to eat right. When you use more energy than you take in, you lose weight. If you do not control your diet, all your workouts will be useless.

Why are low-fat protein foods so important?

Instead of eating fat, eat more protein. Protein is essential for muscle development and repair. Plus, it boosts your body's fat-burning processes and reduces your appetite, so you eat less. Science has proven that protein alone can help you lose weight, even if you don't restrict calories. Check out this list of protein foods to include in your diet. You may not even think about some of them.

Spinach

Spinach contains not only protein, but also a solid serving of vitamins A and C, as well as antioxidants and heart-healthy folic acid. In addition, it is a source of magnesium, manganese and iron. Steam spinach to preserve vitamins and make calcium absorption easier. In addition, spinach can be added to soup or simply mixed with pepper, garlic and olive oil.

Dried tomatoes

Tomatoes are high in lycopene, a substance that reduces the risk of various types of cancer and coronary artery disease. Sun-dried tomatoes contain 20 percent more lycopene. They are dry or cooked in olive oil. The latter are softer, more convenient to use in recipes - add them to salads, sandwiches, sauces or pizza.

Guava

This tropical fruit is an excellent source of vitamin C, plus it is rich in lycopene and antioxidants that are good for your skin. Guava helps regulate metabolism. Eat it raw. Guava has much less sugar than other fruits.

artichokes

Artichokes are high in fiber and protein, which are essential for keeping you feeling full. They suppress hormones that increase appetite. If you want to lose weight, be sure to include artichokes in your diet - you can eat them with goat cheese and sun-dried tomatoes.

polka dots

Green peas have eight times more protein than spinach. In addition, it is an excellent source of vitamins, manganese and fiber. A high fiber level will help keep you from craving junk food. Add green peas to an omelet.

Beef

Beef contains quite a lot of protein. Choose lean beef, which is lower in calories and fat. The omega-3 fatty acids in this product will help reduce the risk of developing cardiovascular disease.

Ostrich

This is an exotic meat worth trying. It has a rich taste, like beef, and a minimum of fat. Ostrich meat contains choline, which is extremely important for weight loss. Cooking such meat is easy enough, but do not fry for too long - it will turn out to be dryish.

Pork

Pork is also rich in protein, but choose tenderloin - it has less fat. Eating fresh lean pork helps lower your body mass index and get rid of belly fat.

Halibut

There is also a lot of protein in fish, for example, in halibut, its content is quite high. In addition, this fish affects your serotonin levels, which is important for normal appetite control.

Salmon

Salmon has a lot of calories, but it is extremely useful for losing weight. Studies have shown that people who eat this fish have reduced inflammation and insulin levels.

Tuna

Canned tuna is an excellent source of protein. This fish is low enough in mercury, so you can eat it without any fear. You only need to choose the oil-free option to reduce your calorie intake.

Octopus

Octopus is low in fat, but rich in minerals and vitamins that are good for health. But do not eat it too often, because it contains quite a lot of cholesterol.

Turkey

Turkey is an excellent source of protein with a minimum of fat. For those who adhere to proper nutrition, it is great. This product is high in omega-3 fatty acids, which improve brain function, improve mood and turn off genes that cause fat accumulation. Cook turkey at home, because restaurants often use fatty additives to enhance the taste. Just grill it, adding pepper and spices to taste.

Chicken

Like turkey, chicken is relatively low in fat relative to protein. Prepare sandwiches or salads with chicken breast for a great flavor. If you buy cooked chicken, choose the low-salt option.

Eggs

Anyone looking to build muscle should include eggs in their diet. The biological value of eggs is much higher than that of other products. Most of the essential amino acids make eggs incredibly easy to digest. Both whites and yolks are equally important for health, so eat whole eggs.

Beans

Beans are high in protein, antioxidants, vitamins and minerals that are extremely beneficial for the brain and muscles. Beans digest slowly, so you will feel fuller for longer, which means you will be more effective in losing weight. Buy canned beans that are much easier to use - add them to soups or salads, mix them with brown rice and steamed vegetables.

Lentils

The high fiber content makes lentils incredibly satisfying. In addition, it speeds up the process of losing weight and lowers cholesterol levels. The essential minerals present in lentils will bring you serious benefits. Add it to soup or use as a side dish. Pair lentils with chicken or turkey for an especially delicious meal.

Peanut butter

Peanut butter contains muscle-building protein and healthy fats. Peanuts help prevent cardiovascular disease. Choose the normal fat version - fat is replaced with sugar in skimmed butter.

Tofu

Tofu is made from curdled soy milk by pressing the curds into small rectangles. This is a great option for vegetarians. Tofu can be prepared in many ways, such as grilling it.

soba noodles

Japanese buckwheat noodles can be a great alternative to regular pasta. Soba has more protein than regular wheat noodles and can be cooked in half the time. You can rinse the soba after cooking to remove excess starch and make the taste more palatable. The noodles go well with a sauce or hot broth.

Sprouted grain bread

Not all types of bread are ideal for weight loss, because many of them contain too many carbohydrates. Nevertheless, bread made from sprouted grains is quite useful. Make sandwiches out of it by adding avocados, onions, spinach and tomatoes. This will be a great way to increase the amount of protein in your diet.

Quinoa

This cereal contains the most useful amino acids and a large amount of fiber. Eating quinoa guarantees a long feeling of satiety. Enhance the nutty flavor by toasting the grains before boiling.

Greek yogurt

This yogurt has twice the protein of regular yogurt. In addition, it is a source of beneficial bacteria that strengthen the immune system and boost metabolism.

Milk

Milk is one of the best sources of protein. Drinking milk strengthens teeth, increases the absorption of vitamins and moisturizes the body.

chia seeds

These seeds are low in calories, but high in nutrients, protein, and fiber. They will improve your health, help you lose weight, reduce the risk of cardiovascular disease and diabetes.

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

But is it worth being afraid of fats in food, and if so, which ones? Let's figure it out!

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

Fats (triglycerides, lipids) are organic substances that are 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;

By creating shells around the internal organs, they protect them from damage;

They prevent hypothermia, as they contribute to the preservation of heat in the body, which they do not pass well;

Improve the effects of fat-soluble vitamins A, D, E and K;

Stimulate the activity of the intestines and pancreas;

In addition, the brain cannot function without fat.

Types of fats

Fats are of vegetable and animal origin. Animal fats (fats of birds and animals) called saturated fat, whereas unsaturated fatty acids contained in most vegetable oils.

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

Saturated fats are classified as stearic, myristic and palmitic. Products with their presence are delicious and contain lecithin, vitamins A and D, and, of course, cholesterol. The latter is part of the important cells of the body and is actively involved in the production of hormones. But if cholesterol is in excess in the body, the risk of diabetes, obesity and heart problems increases. The maximum amount of cholesterol is 300 mg per day.

Animal fats should be consumed at any age for energy and the 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 disease, diabetes, etc.

Foods containing saturated fats:

Meat (including heart and liver);

Dairy;

Chocolate products.

unsaturated fats. Such 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 eating raw foods with unsaturated fats. This group is subdivided into polyunsaturated and monounsaturated fatty acids. The first type includes components that are involved in metabolism and the formation of healthy cells. Polyunsaturated fats contained in nuts and vegetable oils. monounsaturated substances reduce the level of cholesterol in the body. Most of them are found in fish oil, olive and sesame oils.

Foods containing unsaturated fats:

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

Nuts (almonds, cashews, walnuts, 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 solid in its state of aggregation. And if 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 - it has the highest concentration of unsaturated fatty acids.

Trans fats. In everyday life, it is customary to take trans fats as "bad" fats. They are a type of unsaturated fat, but we decided to talk about them separately. Trans fats are modified components. In fact, these are artificially synthesized oils. Scientists have proven that regular consumption of foods 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;

Microwave popcorn (if hydrogenated fats are included)

Mayonnaise.

Daily intake of fat

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

Athletes may have more daily fat intake, 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 be 540 kcal.

When does the need for saturated fat increase?

The body needs saturated fats the most in the following cases:

It is necessary to increase the elasticity of blood vessels;

Systematic sports training;

Intelligent loads;

The period of the SARS epidemic (to strengthen the immune system);

Hormonal disbalance.

When does the need for unsaturated fats increase?

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

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

During intense physical work;

Active growth during adolescence;

Exacerbation of diabetes;

Atherosclerosis.

What is the best oil for frying?

Sunflower and corn oils can only be used if they are not cooked like frying or boiling. It's a simple chemical fact that something that is considered good for us turns into something not good at all at standard frying temperatures.

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 they remain more stable when heated. In fact, saturated fatty acids hardly ever go through an oxidative reaction. Therefore, it is better to use olive oil for frying and other heat treatment - it is considered the most "compromise", since it contains about 76% monounsaturated fats, 14% saturated and only 10% polyunsaturated - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated .

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