Consider the word fat as a prohibited them from our diet is an idea that has long been left behind. As well as proteins and carbohydrates are needed in our diet, fats too. They are essential for our body to produce energy, maintain its temperature and regenerate cells and hormones. The key is to differentiate the types of fat and identify which ones our body requires .
The big difference between fat ” good ” and ” bad ” is how they are formed and how they affect the body. To find out the approximate amount you should consume, you should also know its classification:
Trans fats = 100% prohibited
The only type of fat that any nutritionist will eliminate from your diet completely is trans fat . This is because it is artificially created by adding hydrogen to vegetable oils to achieve greater solidifcación. They are present in some processed foods such as fast food, condiments, chips, crackers, margarine and some breads.
The reason they are so dangerous is because they increase blood cholesterol levels and are very harmful to the heart . The good news is that it is becoming more aware of how damaging and more companies are removed from the food products.
Saturated fat = only allowed
They are not as harmful as trans, but the saturated fats are not the best option and the amount we need is almost nil. They are found in fatty cuts of meat, butter, cheese and fried products. Although a high intake of these fats can causeincreased levels of bad cholesterol and raise the risk of heart attack or stroke, through recent research has established that they are not as harmful as previously thought.
Experts recommend limiting your daily intake to 7% of daily caloric intake on a diet of 2000 calories, equivalent to 16 grams or 140 calories. But in people with afamily history of heart disease it suggests that intake is reduced to 5 or 6% daily.
Polyunsaturated fats = some good and some not so
This type of fat is divided into two: the omega-6 and omega-3 . Both are favorable to reduce levels of ” bad ” cholesterol and as our body can not produce it is necessary that our bodies consume. The omega-6 fats are found in corn oil and sunflower seeds, mayonnaise and less bad fast food. The recommended daily intake is 2% daily (6 grams per day on a 2,000 calorie diet).
On the other hand, omega-3 fats are found in foods such as salmon and nuts. It is proven to help reduce inflammation and the risk of heart disease and wouldenhance brain function. Recommended intake of these is 5 times higher at the omega-6, which corresponds to about 200 grams per week.
very good monounsaturated fats =
Doctors say that this type of fat is an excellent source of ” good ‘fat’ to be included in any healthy diet. It can be found in avocado, vegetable oils such as olive, sesame seeds and nuts. The benefits of an adequate intake of these fats are manifold: they help the body absorb all kinds of vitamins, contribute to a feeling of fullness longer what prevents us to eat excessively. And in turn keep thelevel of blood sugar stable and prevent attack us irresistible cravings for carbohydrates.
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So what is the right amount?
Now, with so many types of fat that vary in their recommended intake amount can be confusing to calculate how much fat our bodies need in total. While experts before recommending that fat should occupy 30% of the daily intake, these percentages vary according to the needs of each person.
What we can never lose sight of it is that foods high in fat are usually high incalories (9 calories per gram of fat) but the quality of these calories can be very different and provide better or worse properties to our body . Fats that should always be included in our diet are omega-3 and monounsaturated, with a percentage of 20 to 25% a day on a diet of 2000 calories a day.