Demonized for years, fats are widely considered one of the public enemies of a healthy diet and, of course, weight loss regimes. However, not all fats are the same and, be careful, they are necessary for the proper functioning of the body. Did you know that having a natural yogurt without sugar or sweeteners can be better than a skimmed one if you are thinking about losing a few kilograms? The reason is that its fat will satisfy you more and will keep you hungry for longer. The same happens with semi-skimmed and skimmed milk.
Now we go with the food products labeled as light, that is, those that according to Spanish regulations have 30% fewer calories than the original or reference food. Well, you should know that they are not always as good as they are painted because many add sugars to their composition so that the flavor is better. And we return to what was before, by eliminating fat, you will also be dispensing with healthy fat, which there is and is essential. In addition, the total absence of fat makes it difficult to absorb certain fat-soluble vitamins (they dissolve in fats and oils), this is vitamin A, D, E and K.
As the American Cancer Society points out, although we need fat in our diet, we must eat it in moderation and choose it wisely: some fats are “good” while others are “bad.” At this point, we are going to differentiate the different types of fats that food can have.
1. Saturated fat
They are found in meat and animal products such as milk, cream, butter, cheese … This type of fat is solid at room temperature and liquid in oils such as palm and coconut. Its consumption should be moderate since in excess they raise cholesterol. They are considered bad fats.
2. Unsaturated fats
Unsaturated fats are the good things in the movie and they help lower cholesterol. They are liquid at room temperature and there are two types:
– Monounsaturated , such as those found in olive oil and avocado, which are the most indicated in the prevention of cardiovascular diseases , as they increase good cholesterol (HDL) and lower bad cholesterol (LDL).
– Polyunsaturated , present in oily fish and seed oils such as sunflower, soy or corn. Within this group are Omega 3 and Omega 6.
- Omega 6s reduce cholesterol levels, both bad and good, so it is not advisable to consume it in excess. It is present in vegetable seed oils.
- Omega 3s are in fatty fish such as salmon, tuna, sardines … as well as in small amounts in certain vegetable oils. They behave in a similar way to Omega 6s.
3. Trans fats
They are the worst and to avoid by all means. This type of plant-based fats raises bad cholesterol and lowers good cholesterol . Trans fats are obtained by hydrogenating unsaturated fats. This process, consisting of adding hydrogen to certain vegetable oils, causes part of the polyunsaturated fats to become saturated. With this, what is sought is that the food product lasts longer and has a better texture. They are in the industrial bakery, cookies, ice cream, precooked, salty and sweet snacks, in fast food, in prepared sauces, etc. They also appear naturally in milk, beef, and lamb.
It is recommended that saturated fats do not exceed 7% of the total energy consumed, that polyunsaturated ones are between 7% and 10% and that monounsaturated ones are between 13% and 18%.
Next, we will tell you which foods contain good fats, essential for our body.
