photographer: Brooke Lark @unsplash
All foods contain fat - even some vegetables, such as carrots and lettuce, have a tiny amount in them. But not all fats are the same - some are better for you than others. In fact, some fats are extremely beneficial for your health and it is important to include them in your diet.
There are 1 kcal in 9 grams of fat, and if you are on 2000 kcal mode daily, about 500 of them will be fat. These are towards 55. One of the reasons for obesity, however, is that this border is often broken, and with the harmful type of fat.
Why Should You Eat Fat?
Fat, with its 9 kcal, is the most energy efficient macronutrient and is a great source of fuel for your body as well as a major way to store energy. Fat is a source of essential fatty acids that your body cannot produce alone. They help you absorb certain nutrients such as fat-soluble vitamins (for example: vitamin D, vitamins A, E, K) and antioxidants (such as beta-carotene). And last but not least - fats make our food more tasty and enjoyable to eat.
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Which fats are good for you?
There are 4 types of fats:
1. Trans fats.
2. Saturated fat.
3. Monounsaturated fat.
4. Polyunsaturated fat.
In short - you should avoid trans fat completely. With the saturated you should be careful and limit their intake, and above all you should focus on mono- and polyunsaturated as the most useful for you.
Monounsaturated fat is contained in avocado, nuts and some vegetable oils like olive oil. Foods rich in monounsaturated fat have been scientifically proven to help lower 'bad' LDL cholesterol and increasing levels of "good" HDL (as opposed to trans fat). Due to the fact that they reduce the risk of heart disease and heart attack, it is advisable that monounsaturated fatty acids be the main source of fat in your menu.
Polyunsaturated fatty acids are not inferior in importance to monounsaturated. Have you heard the term 'essential fatty acids'? In fact, all essential fatty acids are polyunsaturated. Most likely you know who they are:
The fact that they are irreplaceable means that the body cannot synthesize them, and therefore we must obtain them through food or as a nutritional supplement. The same cannot be said of any other type of fat - even monounsaturated.
Which fats are bad for you?
What have I said - you should avoid trans fats. These are fatty acids with a chemically modified structure. Regular intake of trans fat significantly increases the risk of cardiovascular disease, infertility, 2 type diabetes, Alzheimer's and some cancers. It also raises the levels of "bad" LDL cholesterol and lowers the levels of "good" HDL cholesterol, decreases insulin sensitivity, inhibits the liver and the immune system. I would say that trans fat is a slow poison that ruins our health over time!
The same was until recently considered saturated fatty acids. But new studies show that there is insufficient evidence to support the thesis that saturated fat contribute to cardiovascular disease and heart attacks. However, due to the lack of complete clarity to date, it is best that saturated fat does not exceed 10% of total caloric intake for the day.
Avocado - 77% of avocados are fat. Avocado is a good source of fiber, can lower bad cholesterol and at the same time raise good cholesterol.
Cheese Is a great source of calcium and magnesium; it is rich in protein and fat, but the fat in it is saturated, so it should be taken in moderation.
Black chocolate - fat is around 65%, but it also contains vegetable fibers, iron, magnesium, copper, many antioxidants - so much so that it exceeds even blueberries. To be considered "black", chocolate must have at least 70% cocoa.
Riba - salmon, trout, mackerel, sardines and herring ... There are different types of oily fish, rich in healthy fats.
Nuts - incredibly healthy. They are high in fat and fiber and are a good source of vegetable based proteins. Nuts are rich in calcium, iron and magnesium.
Чиа - also very useful and full of polyunsaturated fat. In addition, it does not contain gluten (if he bothers you).
Olive oil extra virgin) - great for flavor and rich in monounsaturated fat, which we have already learned is good to include in our regimen.
Recommended daily intake
Tracking your daily fat intake is recommended because of their high calorie content - 9 calories per gram (by comparison, protein and carbohydrate calorie count is 4 calories per gram). Although good fats are extremely beneficial for your health, keep one in mind when consuming foods with more fat. It's hard to tell "by eye" how much olive oil you put in your salad - the difference between 1 tablespoons. and 3 is 240 calories.
How much fat we need to consume daily depends on many factors - most notably the intake of carbohydrates and protein. As both fats and carbohydrates are a source of energy, their intake must be balanced. There are three options: low-carb high-fat diet (30-50% fat, 15-20% carbohydrates), evenly balanced diet (20-30% fat, 30-40% carbohydrates), and high-fat XUM 15% carbohydrates). Generally, it is recommended that 20-50% of your calories come from fat.
Whichever option you choose, you should make sure that you still include enough, but not too much fat in your regimen, and that you are using the right kind.
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