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Types of fats. Which ones should we eat?
Types of fats. How to understand what should we eat and what should not?
Many people believe that fats are only harmful, so they should not be eaten and that you get much better from them. However, there are several types of fats that are vital for our health and not only do not cause any harm, but on the contrary, improve the human condition.
Fats (lipids or triglycerides) are complex organic compounds belonging to the class of lipids. Their molecules consist of glycerol residues and higher carboxylic acids connected by an ester bond.
By origin, there are vegetable fats (extracted from vegetable raw materials) and animals (obtained from animal tissues). The body needs both types of these fats, but you should always observe the measure and not eat too much.
Carboxylic acids can be saturated and unsaturated. The properties and functions of fats depend on them.
Fats are nutrients that give you energy. Fats have 9 calories in each gram. Fats help in the absorption of fat-soluble vitamins A, D, E, and K. Fats are either saturated or unsaturated, and most foods with fat have both types. But usually there is more of one kind of fat than the other.
Many people believe that fats are only harmful, so they should not be eaten and that you get much better from them. However, there are several types of fats that are vital for our health and not only do not cause any harm, but on the contrary, improve the human condition.
Fats (lipids or triglycerides) are complex organic compounds belonging to the class of lipids. Their molecules consist of glycerol residues and higher carboxylic acids connected by an ester bond.
By origin, there are vegetable fats (extracted from vegetable raw materials) and animals (obtained from animal tissues). The body needs both types of these fats, but you should always observe the measure and not eat too much.
Carboxylic acids can be saturated and unsaturated. The properties and functions of fats depend on them.
Fats are nutrients that give you energy. Fats have 9 calories in each gram. Fats help in the absorption of fat-soluble vitamins A, D, E, and K. Fats are either saturated or unsaturated, and most foods with fat have both types. But usually there is more of one kind of fat than the other.
1) Saturated fats
These fats are called saturated because they are saturated with a large amount of hydrogen (for each carbon atom is connected to hydrogen).
Saturated fats are the main source of energy for the body. At night, they supply our body with the energy necessary for the synthesis of hormones, the absorption of vitamins and the construction of cell membranes in our body.
The main products that contain saturated fats are eggs, red meat, butter. It is necessary for the diet of people who lead an active lifestyle and perform strong physical activity.
However, an excess of saturated fats can lead to undesirable consequences such as:
Therefore, saturated fats should make up no more than 5-10% of the total diet.
These fats are called saturated because they are saturated with a large amount of hydrogen (for each carbon atom is connected to hydrogen).
Saturated fats are the main source of energy for the body. At night, they supply our body with the energy necessary for the synthesis of hormones, the absorption of vitamins and the construction of cell membranes in our body.
The main products that contain saturated fats are eggs, red meat, butter. It is necessary for the diet of people who lead an active lifestyle and perform strong physical activity.
However, an excess of saturated fats can lead to undesirable consequences such as:
- elevated cholesterol levels,
- obesity,
- heart disease,
- malfunctions of the digestive system,
- decreased brain performance,
- growth of cancerous tumors.
Therefore, saturated fats should make up no more than 5-10% of the total diet.
2) Unsaturated fats
Unsaturated fats are divided into two subspecies. If a single double bond between carbons is formed in a fat molecule, then such fats are called monounsaturated. If there are two or more bonds, then polyunsaturated.
- Polyunsaturated fats
They are rich in important Omega-3 and Omega-6 fatty acids.
Omega-3
* improves the functioning of the cardiovascular system, dilutes the blood;
* accelerates metabolism
* protects the skin from UV radiation;
* stops the development of dermatitis;
* slows down the breakdown of collagen fibers that are part of the joints;
* normalizes the digestive system;
* improves memory, promotes productive brain work, supports working capacity;
* strengthens the immune system;
* reduces the risk of allergic reactions;
* ensures the health of the reproductive system;
* tones and refreshes the skin, slowing down its aging processes.
The highest concentration of fats is observed in brain cells: they consist of them by 60% due to the myelin sheaths of axons. Omega-3 fatty acid is especially important for it. Fat is also necessary for breathing, because the alveoli of the lungs are lined with a layer of fat from the inside and cannot carry out proper gas exchange without it.
At the same time, excessive consumption of Omega 3 poses a danger to the body. It can dramatically thin the blood, worsen its clotting and lead to hemarthrosis or hypotension.
Omega-6
* slows down the metabolism
* thickens blood
* improves the health of skin, hair and nails,
* reduces the risk of developing cardiovascular diseases
* prevents the development of arthritis,
* helps in the treatment of multiple sclerosis, atherosclerosis and diabetes mellitus.
However, excessive consumption of Omega-6 can reduce immunity, cause hypertension, heart attacks and strokes, trigger inflammatory processes in the body and even cause cancer.
The ratio of Omega-3 and Omega-6 in the diet should be at the level of 1:1.
Foods rich in polyunsaturated fatty acids: fish oil, walnuts and pine nuts, vegetable oils (corn, linseed), fish liver, shellfish and other seafood.
- Monounsaturated fats
They are the main sources of Omega-9 fatty acids, which
* normalize cholesterol and glucose levels,
* control weight, get rid of excess fat deposits,
* prevent the occurrence of diabetes mellitus,
* normalize the work of the cardiovascular system,
* increase immunity,
* reduce the likelihood of developing cancerous tumors.
* reduce low-density lipoproteins (LDL - "bad cholesterol")
Monounsaturated fats are found in large quantities in nuts, olive and grape oils, mustard, sesame, avocado.
At very high temperatures, carcinogens are formed in fats, which cause severe harm to the body, because they lead to the formation of cancerous tumors. That is why it is advisable to avoid frying and strong heat treatment of products.
Unsaturated fats are divided into two subspecies. If a single double bond between carbons is formed in a fat molecule, then such fats are called monounsaturated. If there are two or more bonds, then polyunsaturated.
- Polyunsaturated fats
They are rich in important Omega-3 and Omega-6 fatty acids.
Omega-3
* improves the functioning of the cardiovascular system, dilutes the blood;
* accelerates metabolism
* protects the skin from UV radiation;
* stops the development of dermatitis;
* slows down the breakdown of collagen fibers that are part of the joints;
* normalizes the digestive system;
* improves memory, promotes productive brain work, supports working capacity;
* strengthens the immune system;
* reduces the risk of allergic reactions;
* ensures the health of the reproductive system;
* tones and refreshes the skin, slowing down its aging processes.
The highest concentration of fats is observed in brain cells: they consist of them by 60% due to the myelin sheaths of axons. Omega-3 fatty acid is especially important for it. Fat is also necessary for breathing, because the alveoli of the lungs are lined with a layer of fat from the inside and cannot carry out proper gas exchange without it.
At the same time, excessive consumption of Omega 3 poses a danger to the body. It can dramatically thin the blood, worsen its clotting and lead to hemarthrosis or hypotension.
Omega-6
* slows down the metabolism
* thickens blood
* improves the health of skin, hair and nails,
* reduces the risk of developing cardiovascular diseases
* prevents the development of arthritis,
* helps in the treatment of multiple sclerosis, atherosclerosis and diabetes mellitus.
However, excessive consumption of Omega-6 can reduce immunity, cause hypertension, heart attacks and strokes, trigger inflammatory processes in the body and even cause cancer.
The ratio of Omega-3 and Omega-6 in the diet should be at the level of 1:1.
Foods rich in polyunsaturated fatty acids: fish oil, walnuts and pine nuts, vegetable oils (corn, linseed), fish liver, shellfish and other seafood.
- Monounsaturated fats
They are the main sources of Omega-9 fatty acids, which
* normalize cholesterol and glucose levels,
* control weight, get rid of excess fat deposits,
* prevent the occurrence of diabetes mellitus,
* normalize the work of the cardiovascular system,
* increase immunity,
* reduce the likelihood of developing cancerous tumors.
* reduce low-density lipoproteins (LDL - "bad cholesterol")
Monounsaturated fats are found in large quantities in nuts, olive and grape oils, mustard, sesame, avocado.
At very high temperatures, carcinogens are formed in fats, which cause severe harm to the body, because they lead to the formation of cancerous tumors. That is why it is advisable to avoid frying and strong heat treatment of products.
3) Trans fats (hydrogenated fats)
If saturated and unsaturated fats are natural fats, then trans fats are fats artificially synthesized by humans. In the food industry, they are obtained in the process of converting liquid oils into a solid state, which allows you to increase the shelf life of products and improve their taste.
It is easy to guess that these fats are dangerous and harmful to the body. They:
* reduce the level of good cholesterol and increase the level of bad,
* contribute to the development of atherosclerosis (blockage of arteries),
* lead to heart attacks or strokes,
* weaken the body's sensitivity to insulin,
* disrupt the immune system,
* provide obesity·
* cause cancer.
The largest amount of trans fats is contained in confectionery products (cookies, donuts, sweets, cakes, pastries), popcorn, fast food, refined oils, margarine and semi-finished products. Therefore, exclude these foods from your diet.
If saturated and unsaturated fats are natural fats, then trans fats are fats artificially synthesized by humans. In the food industry, they are obtained in the process of converting liquid oils into a solid state, which allows you to increase the shelf life of products and improve their taste.
It is easy to guess that these fats are dangerous and harmful to the body. They:
* reduce the level of good cholesterol and increase the level of bad,
* contribute to the development of atherosclerosis (blockage of arteries),
* lead to heart attacks or strokes,
* weaken the body's sensitivity to insulin,
* disrupt the immune system,
* provide obesity·
* cause cancer.
The largest amount of trans fats is contained in confectionery products (cookies, donuts, sweets, cakes, pastries), popcorn, fast food, refined oils, margarine and semi-finished products. Therefore, exclude these foods from your diet.
Which fats are useful in the end, and which are not?
The most useful fats are unsaturated (monounsaturated and polyunsaturated), as well as saturated in small quantities. Trans fats are harmful. However, with excessive consumption, saturated fats can also cause harm to the body.
Brief recommendations
· When cooking and eating meat, be sure to cut off the fat from it.
* Eat more fish and seafood.
* Eat fresh fruits and vegetables every day.
· For cooking, use vegetable oils, not margarine.
* Exclude fried and highly oily foods from your diet.
* - Give up eating fast food.
The most useful fats are unsaturated (monounsaturated and polyunsaturated), as well as saturated in small quantities. Trans fats are harmful. However, with excessive consumption, saturated fats can also cause harm to the body.
Brief recommendations
· When cooking and eating meat, be sure to cut off the fat from it.
* Eat more fish and seafood.
* Eat fresh fruits and vegetables every day.
· For cooking, use vegetable oils, not margarine.
* Exclude fried and highly oily foods from your diet.
* - Give up eating fast food.
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