It has always been said that fats are bad for our body, but the truth is that not all are bad, there is a type of fats, unsaturated, which provide great benefits to the body when we consume them. Discover everything there is to know about good fats and bad fats.
What it is about is to reduce the consumption of fats that are bad for our body and to increase the consumption of good fats, yes, in moderation since it is also not good to eat them in excess.
In order to do it, we have to know which ones are good and which ones are bad, but it is not always easy. With this guide we have prepared you can differentiate and eat well for you will not have a secret.
Continue reading to discover the secret of good nutrition.
What are good fats?
Good fats are called unsaturated fats, there are two types, monounsaturated and polyunsaturated fats.
This type of fats are in liquid state when they are at room temperature. Although they are good, they must be consumed in moderation.
Benefits of unsaturated fats:
– They help to take care of the heart since they cause an anti-inflammatory effect and help to stabilize the heart rate.
– Help create lipoproteins.
– Reduce the amount in the blood of bad fats.
– They form nerves and membranes of cells
– They participate in the creation of essential nutrients that we can not manufacture and we must obtain them through food.
– Help create hormones, bile acids and Vitamin D3
– Improve the taste, texture and aroma of food
– When eating, they give a feeling of fullness to the body
What do monounsaturated fats do? they help to reduce the bad cholesterol therefore they reduce the possibilities of suffering cardiovascular diseases, it is believed that they help to prevent certain types of cancer and to live longer. Its consumption must be between 13 and 18% of the daily energy we consume.
What do polyunsaturated fats provide? The essential nutrients that we have named before, have to suppose between 7 and 10% of the total daily calories. They also help protect the heart and reduce bad cholesterol.
In what foods are good fats found?
Olive oil (a maximum of three soup spoons is recommended each day) and olives. And other oils of vegetable origin such as sunflower or soybean. Discover which oils are good for cooking low in fat.
Nuts such as nuts, almonds or hazelnuts, although they must be consumed in moderation, no more than 30 grams a day.
In blue fish: bonito, salmon, sardines or mackerel. To eat between one and two times per week.
In lean red meats: beef or horse. Or raw red meat.
Whole dairy and butter: yogurt, cheese, milk …
In dark chocolate, coconut and coconut oil.
Avocados are also rich in monounsaturated fats, as well as avocados.
Whole grain cereals, soybeans and seeds: wheat, bran, chia seeds or any soy product, yes, that is not processed.
The egg contains a large amount of Omega 6 and proteins necessary for the organism.
What are the bad fats?
In this category we find two types of fats: saturated and hydrogenated or trans. They are usually in solid form at room temperature. They are bad for health and can cause diseases (such as cancer or heart problems) so we must reduce their consumption as much as possible.
What are saturated fats? are those fats that increase the levels of bad cholesterol and also the risk of heart disease, cancer and obesity.
What are trans fats ? They are a type of fat that has been modified with a chemical process during the manufacture of food. This is done so that the oils are more stable and do not rust as much. And so that the foods last longer, they know better and so that they have better texture. In short, to make food look better and last longer than they should.
In what foods are the bad fats?
These fats are found in most processed, frozen or fast food foods. Some examples are:
Bakery and pastry industry: croissants, cakes, prepared desserts, cookies, snacks
Ice cream, microwave popcorn, candies
Precooked food: dishes that must be heated in the microwave, such as cannelloni, pasta, rice, pizza, etc.
Industrial sauces: ketchup, mayonnaise, tabasco, and other condiments
Fatty sausages: sausage, blood sausage, chorizo …
Refined vegetable oils
To ensure your presence or not in the food we are going to buy, we recommend reading the label with the nutritional information of the product. There it will be indicated.
As you have seen, most pre-cooked or industrial foods have bad fats, to reduce their consumption we must avoid buying them at home and we will not have and avoid falling into temptation and eating them. On the contrary, we must increase the consumption, without going over either, of the good fats, since we have seen that they are in a great variety of fresh and natural foods that are not difficult to find and are not expensive.
With basic ingredients we can prepare rich and tasty dishes that will help us to take care of health and the line. If you need help to create a balanced diet and low in bad fats, go to our website and we will help you.