Saturated or unhealthy fats in foods. Does the body need saturated fatty acids? Unsaturated fatty acids in foods

But it also has other important functions: supplying the body with essential fatty acids (some of which are essential) and fat-soluble vitamins A, D and E. Fats form the lipid barrier of our skin, preventing moisture from evaporating and protecting the skin from drying out. Fat helps the body use proteins and carbohydrates efficiently. Sufficient fat content is necessary for good brain activity, concentration, memory.

But fat is different for fat, and the world of fat is so diverse and rich that you can get confused and confused. There are animal and vegetable fats (oils), solid and liquid, refractory and fusible.

So which fats are good for us and which ones are bad? - you ask. So the question cannot be asked. Both the harm and the benefits of fats depend only on their amount in the diet and combination. All natural fats and oils are mixtures of saturated, mono- and polyunsaturated fats. Any conditionally “healthy” fat contains a small amount of harmful fats, while any “harmful” fat contains useful ones.

Fats (otherwise triglycerides) belong to the class of lipids, and are natural organic compounds of esters of glycerol and fatty acids. But already these fatty acids are divided into: Saturated and unsaturated .

If there is at least one free carbon bond in a fatty acid molecule that is not bonded to hydrogen, it is an unsaturated acid; if there is no such bond, then it is saturated.

Saturated fatty acids in large quantities (up to 50% of the total mass) are found in solid animal fats. The exceptions are palm and coconut oils - despite their vegetable origin, their fatty acids are saturated. Saturated acids - butyric, acetic, margaric, stearic, palmitic, arachidic, etc. Palmitic acid is one of the most abundant fatty acids in animal and plant lipids. In animal fats and cottonseed oil, this acid makes up a quarter of all fatty acids. The most rich in palmitic acid (almost half of the total fatty acids) is palm oil.

Unsaturated fatty acids are found mainly in liquid vegetable oils and seafood. In many vegetable oils, their content reaches 80-90% (in sunflower, corn, linseed,). Animal fats also contain unsaturated acids, but their amount is small. Unsaturated include: palmitoleic, oleic, linoleic, linolenic arachidonic and other acids. There is also such a subtlety, unsaturated fatty acids, in the molecule of which there is one free carbon bond, are called monounsaturated, those that have two or more of these bonds are polyunsaturated.

Monounsaturated fatty acids are not indispensable, since our body is able to produce them. The most abundant of the monounsaturated fatty acids, oleic acid, is found in high amounts in olive oil, avocado oil, and peanut oil. This type of acid is believed to help lower blood cholesterol levels.

Polyunsaturated fatty acids (omega-6 acid complex) –
contained in sunflower oil, soybean oil, vegetable margarine.

Polyunsaturated fatty acids (omega-3 acid complex) . In terms of usefulness, they are in the first place, as they have a wide effect on various body systems: they positively affect cardiac activity, eliminate depression, prevent aging, reduce cognitive and mental abilities with age, and have a host of other useful qualities. They belong to the so-called "essential" fatty acids, which the body cannot synthesize on its own and must be supplied with food. Their main source is sea fish and seafood, and the further north the fish lives, the more omega-3 acids in its fat. Similar fatty acids are found in some plants, nuts, seeds, and oils derived from them. The main one is alpha-linolenic acid. There is a lot of it in rapeseed, soybean oils, linseed and camelina oils. They should not be cooked, but should be added to salads or taken as a dietary supplement. A completely vegetable omega-3 acid cannot replace marine: only a small part of it is converted in our body into the same acids that are found in fish.

Fats we choose

Comparing the most common fatty foods, we can be surprised to see that vegetable oils are ahead of both butter and lard in terms of calories, and olive oil contains almost no polyunsaturated fatty acids.

Sunflower oil (omega-6 acids). The most traditional vegetable oil in our latitudes. Contains a lot of polyunsaturated fatty acids, but too little omega-3 fats. This is its main disadvantage.
Total fat content - 98%
Saturated Fat - 12 g
Monounsaturated - 19 g
Polyunsaturated 69 g of which: omega-6 - 68 g; omega-3 - 1 g
Calorie content - 882 kcal

Olive oil (omega-9).
Total fat content - 98%
Saturated Fat - 16 g
Monounsaturated -73 g
Polyunsaturated - 11 g, of which: omega-6 - 10 g; omega-3 - 1 g
Calorie content - 882 kcal
The percentage of polyunsaturated acids in it is small, but it contains a huge amount of oleic acid. Oleic acid is present in plant and animal cell membranes and contributes to maintaining the elasticity of arteries and skin. It is stable at high temperatures (so olive oil is good for frying). Yes, and it is absorbed better than others. Olive oil is well tolerated even by people suffering from digestive disorders, diseases of the liver and gallbladder. Moreover, such patients are even recommended to take a spoonful of olive oil on an empty stomach - this has a slight choleretic effect.

Flaxseed oil (source of omega-3 acids). An ideal source of rare in the normal diet and the most valuable omega-3 fats. Used as a dietary supplement, 1 tablespoon per day.
Total fat content - 98%
Saturated Fat - 10 g
Monounsaturated - 21 g
Polyunsaturated - 69 g including: omega-6 - 16 g; omega-3 - 53 g
Calorie content - 882 kcal

Butter. Real butter contains at least 80% milk fat.
Total fat content - 82.5%
Saturated Fat - 56 g
Monounsaturated - 29 g
Polyunsaturated - 3 g
Cholesterol - 200 mg
Calorie content - 781 kcal
Contains vitamins (A, E, B1, B2, C, D, carotene) and lecithin, which lowers cholesterol levels, protects blood vessels, stimulates the immune system, and helps fight stress. Easily digestible.

Salo.
Total fat content - 82%
Saturated Fat - 42 g
Monounsaturated - 44 g
Polyunsaturated - 10 g
Cholesterol - 100 mg
Calorie content - 738 kcal
Pork fat contains valuable polyunsaturated arachidonic acid, which is generally absent in vegetable oils. It is part of cell membranes, is part of the enzyme of the heart muscle, and also participates in cholesterol metabolism. Moreover, in terms of the content of unsaturated fatty acids, lard is far ahead of butter. That is why the biological activity of fat is five times higher than that of butter and beef fat.

Margarine.
Total fat content - 82%
Saturated Fat - 16 g
Monounsaturated - 21 g
Polyunsaturated - 41 g
Calorie content - 766 kcal
Replaces butter, does not contain cholesterol. It has a high content of unsaturated fatty acids. If margarine contains a low content of trans fats (soft margarine), which are formed in the process of partial hydrogenation (hardening) of liquid oils, then its dietary qualities are good enough to replace butter with it.

The only definitively unhealthy fats are trans fats! Independent research confirms the link between diets high in trans fats and coronary heart disease. In 1994, trans fats were found to be responsible for about 30,000 deaths from heart disease in the United States each year.

So what fats and oils to choose (since you can’t do without them)? Nutritionists have not yet come to a consensus on how much cholesterol (and it is also vital) and fatty acids a healthy person should receive. So - more variety, use the full natural potential of fats, but do not overdo it with the amount. Everything is good in moderation!

High blood cholesterol levels are a real scourge of our time. High cholesterol increases the risk of cardiovascular disease, which is one of the leading causes of death. Sources of bad cholesterol are saturated fats, which are found in many animal products. That is why doctors recommend including more foods that are sources of healthy unsaturated fats.

What is the difference between unsaturated fats and saturated fats?

To understand the difference between saturated and unsaturated fats, it helps to study their chemical properties. Saturated fats are characterized by a single carbon bond, which is why they easily assemble into spherical compounds, form cholesterol plaques and are deposited in fat depots. Unsaturated fats have a double carbon bond, thanks to which they remain active, penetrate cell membranes and do not form solid compounds in the blood.

However, this does not mean that saturated fats, which are found in meat, eggs, chocolate, butter, palm and coconut oils, should be completely excluded from the diet. Saturated fats are essential for better absorption of certain vitamins and minerals, proper functioning of the human reproductive system, production of hormones, and building cell membranes. In addition, saturated fats are a unique source of energy and are especially needed during the cold season. The daily norm of saturated fat is 15-20 g.

As for obesity, it can be obtained by excessive consumption of any fat, especially in combination with easily digestible carbohydrates.

What foods contain unsaturated fats?

Unsaturated fats contain monounsaturated and polyunsaturated fatty acids. Both of these types are helpful in lowering bad cholesterol levels caused by excess saturated fat in the diet. Foods containing unsaturated fats usually contain both types of fatty acids.

Olive oil is considered a particularly valuable source of unsaturated fats. Due to the large amount of monounsaturated fatty acids, olive oil helps cleanse blood vessels and lower blood pressure, prevents cancer and type II diabetes, improves brain function, skin and hair condition. However, it is worth remembering that olive oil, like any other vegetable oil, is still pure fat, the calorie content of which is very high. Therefore, you need to use it in small portions - no more than a tablespoon, in which, by the way, there will be about 120 kilocalories!

A lot of unsaturated fats, especially omega-3 (polyunsaturated fatty acids), contains sea fish (they are also present in river fish, but in smaller quantities). Thanks to unsaturated fats, sea fish is very useful for the nervous system, joints and blood vessels, and the high content of minerals makes this product very valuable for humans.

Rich sources of unsaturated fats are vegetable oils (linseed, corn, soybean, sunflower), seafood (shrimp, mussels, oysters, squid), nuts (walnuts, almonds, hazelnuts, cashews), seeds (sesame, soy, flax, sunflower), avocado, olives.

The dangers of unsaturated fats

The most harmful fats that everyone should exclude from the diet are trans fats. And, oddly enough, trans fats are made from healthy unsaturated fats. Thanks to the hydrogenation process, vegetable oils become solid, i.e. lose their permeability and acquire the ability to easily form blood clots in blood vessels. Trans fats impair metabolism within cells, provoke the accumulation of toxins, increase the risk of diabetes, weaken the immune system and cause a host of other health problems. Mayonnaise, margarine, ketchup, and some confectionery contain trans fats.

They are fats whose molecules are supersaturated with hydrogen. The main difference between saturated fats and unsaturated fats is that the former remain solid at normal temperatures. Saturated fats include:

• Animal fats (eg, visceral fat, cheese, kidney fat, and white fat on meat products)
• Vegetable fats of tropical origin (for example, and)

Saturated fats in your daily diet

Saturated fats are the simplest in structure and the most unhealthy. Saturated fats tend to combine with acids in the blood and form spherical fatty compounds. In addition, they are easily deposited in fat cells and cause narrowing of the lumen of the artery. And this is fraught with such unpleasant diseases as stroke, heart attack and others. If you're on a diet and trying to lose weight, then consuming saturated fat can be detrimental to you. After all, they take on a solid state inside your body, slow down the metabolic process, and do not allow you to burn unnecessary calories. Daily consumption of saturated fat leads to diseases of the cardiovascular system, obesity and all related problems. It is recommended for health not to exceed the percentage of saturated fat more than 7% of all calories consumed.

• Fat meat
• Confectionery
• Fast food
• and milk products

Of course, dairy and meat products are extremely important for the human body, however, it is better to give preference to products that do not contain such abundant amounts of saturated fats.

Note

Not every fat is harmful to the body and human health, some fats even strengthen it, fight overweight. Not only a bodybuilder, but every person should consume vegetable oils, at least 2 g

Everyone talks about high and low fat foods, "bad" fats and "good" fats. This can be confusing for anyone. While most people have heard of saturated and unsaturated fats and know that some are healthy and others are not, few understand what this really means.

Unsaturated fatty acids are often described as "good" fats. They help reduce the chances of heart disease, lower blood cholesterol, and have a host of other health benefits. When a person partially replaces them with saturated fatty acids in the diet, this has a positive effect on the state of the whole organism.

Monounsaturated and polyunsaturated fats

"Good" or unsaturated fats are usually found in vegetables, nuts, fish, and seeds. Unlike saturated fatty acids, they remain liquid at room temperature. They are divided into monounsaturated and polyunsaturated. Although their structure is more complex than that of saturated fatty acids, they are much easier for the human body to absorb.

Monounsaturated fats and their impact on health

This type of fat is found in a variety of foods and oils: olive, peanut, canola, safflower, and sunflower. According to the results of numerous studies, a diet rich in monounsaturated fatty acids reduces the likelihood of developing diseases of the cardiovascular system. In addition, it can help normalize blood insulin levels and improve the health of patients with type 2 diabetes. Also, monounsaturated fats reduce the amount of harmful low-density lipoprotein (LDL) without affecting the protective high-density lipoprotein (HDL).

However, this is not all the health benefits of this type of unsaturated fat. And this is proved by a number of studies conducted by scientists around the world. So, unsaturated fatty acids contribute to:

1. Reducing the risk of developing breast cancer. Swiss scientists have proven that in women whose diet includes more monounsaturated fats (as opposed to polyunsaturated), the risk of developing breast cancer is significantly reduced.
2. Slimming. Numerous studies have shown that when people switch from a diet rich in trans fats and saturated fats to a diet rich in foods containing unsaturated fats, people experience weight loss.
3. Improvement in patients suffering from rheumatoid arthritis. This diet helps to alleviate the symptoms of this disease.
4. Reduce belly fat. According to a study published by the American Diabetes Association, a diet rich in monounsaturated fats can reduce belly fat more than many other types of diets.

Polyunsaturated fats and their impact on health

A number of polyunsaturated fatty acids are indispensable, that is, they are not synthesized by the human body and must be supplied from the outside with food. Such unsaturated fats contribute to the normal functioning of the whole organism, the construction of cell membranes, the proper development of nerves and eyes. They are essential for blood clotting, muscle function, and many other functions. Eating them instead of saturated fatty acids and carbohydrates also reduces bad cholesterol and blood triglycerides.

Polyunsaturated fats have 2 or more carbon bonds. There are two main types of these fatty acids: omega-3 and omega-6.

Omega-3 fatty acids are found in the following foods:

• fatty fish (salmon, mackerel, sardines);
• flax seeds;
• walnuts;
• rapeseed oil;
• unhydrogenated soybean oil;
• flax seeds;
• soybeans and oil;
• tofu;
• walnuts;
• shrimp;
• beans;
• cauliflower.

Omega-3 fatty acids can help prevent and even cure diseases such as heart disease and stroke. In addition to lowering blood pressure, high-density lipoproteins, and lowering triglycerides, polyunsaturated fats improve blood viscosity and heart rate.

Some research suggests that omega-3 fatty acids may help reduce the need for corticosteroid medications in patients suffering from rheumatoid arthritis. There is also an assumption that they help reduce the risk of developing dementia - acquired dementia. In addition, they must be consumed during pregnancy and lactation in order to ensure normal growth, development and formation of the cognitive function of the child.

Omega-6 fatty acids promote heart health when consumed in place of saturated and trans fats and can be used to prevent cardiovascular disease. They are found in:

• avocado;
• papse, hemp, linseed, cottonseed and corn oil;
• pecans;
• spirulina;
• whole grain bread;
• eggs;
• poultry.

Unsaturated fats - food list

Although there are many supplements containing these substances, obtaining polyunsaturated and monounsaturated fatty acids from food is considered to be more beneficial for the body. About 25-35% of your daily calorie intake should come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.

Some of the most affordable and healthy foods that contain unsaturated fats are:

• Olive oil. Just 1 tablespoon of butter contains about 12 grams of "good" fats. In addition, it provides the body with omega-3 and omega-6 fatty acids necessary for heart health.
• Salmon. It is very beneficial for cardiovascular health and is also an excellent source of protein.
• Avocado. This product contains a large amount of unsaturated fatty acids and a minimum of saturated ones, as well as nutritional components such as:

Vitamin K (26% of the daily requirement);

Folic acid (20% of the daily requirement);

Vitamin C (17% d.s.);

Potassium (14% d.s.);

Vitamin E (10% d.s.);

Vitamin B5 (14% d.s.);

Vitamin B 6 (13% of d.s.).

• Almond. An excellent source of monounsaturated and polyunsaturated fatty acids, it also provides the human body with vitamin E, which is essential for healthy skin, hair and nails.

The following table provides a list of foods with unsaturated fats and an estimate of their fat content.

Tips for replacing saturated fats with unsaturated fats:

1. Use oils like olive, canola, peanut, and sesame instead of coconut and palm.
2. Eat foods high in unsaturated fats (fatty fish) instead of meats that are higher in saturated fats.
3. Replace butter, lard, and vegetable shortening with liquid oils.
4. Be sure to eat nuts and add olive oil to salads instead of using foods that are high in bad fats (such as dressings like mayonnaise)

Remember that when you include foods from the list with unsaturated fats in your diet, you must stop eating the same amount of foods high in saturated fats, that is, replace them. Otherwise, you can easily gain weight and increase the level of lipids in the body.

Based on materials

• http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
• http://bodyecology.com/articles/6_benefits_monosaturated_fats.php
• https://www.sciencedaily.com/releases/2006/09/060925085050.htm
• https://www.dietaryfiberfood.com/fats/unsaturated-fat-list.php
• http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=46
• http://examples.yourdictionary.com/examples-of-unsaturated-fats.html