Fats

Fats

Also called fatty acids or lipids, they are essential for the health of our body, provide energy and help with the absorption of fat-soluble vitamins (A, D, E and K) found in food. They have structural and metabolic functions: they are part of the cell membrane, they are used to form nerve tissue, hormones, they are part of a group of hormone-like compounds that regulate many physiological processes, among others. 

Fats are a great way to get and store energy. When there is no glucose (carbohydrates) available to the cells, triglycerides (the way in which the body stores fat) are mobilized from adipose tissue (cells that store fat) to provide energy, this occurs during exercise or fasting. The oxidation of fats generates 9 calories compared to carbohydrates and proteins that generate only 4 calories per gram. 

Types of Fats 

Some fatty acids have beneficial effects on our body and others harmful to our health. Research on the possible damages and benefits of dietary fats is always evolving, at this time scientific evidence suggests that it is advisable to choose the healthiest fats and avoid the least healthy ones. 

Healthy Fats 

Its moderate consumption helps to reduce the risk of cardiovascular disease and type 2 diabetes, because it favors the reduction of low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol and increases high density lipoprotein cholesterol (HDL), known as "good" cholesterol. It is the best source of fat if you suffer from high cholesterol.

Monounsaturated fatty acids 

We found them in the next foods: 

• Avocados  
• Olives  In olive oil and canola oil.  
• In oilseeds such as: peanuts, walnut, hazelnuts, cashew, pistachio, sesame seeds, sunflower seeds, pumpkin seeds, and others.  
• In legumes such as: beans, chickpeas, lentils, peas, soy, etc.

Polyunsaturated fatty acids 

They are constituted by omega 3 and omega 6 

Omega 3 fatty acids 

We find them in the following foods: 

• In fish such as sardines, dogfish, catfish, salmon, mackerel, herring and trout.
• In canola oil, flaxseed oil and soy oil. 
• In flaxseed seeds (ground) and In soybeans. 
• In seeds such as walnuts, chia seeds and others. 

Omega 6 fatty acids 

We find them in the next foods: 

• In oilseeds such as: walnuts, sesame seeds (sesame), sunflower seeds, pumpkin seeds, etc.  
• In wheat germ and corn.

Less Healthy Fats 

The indiscriminate consumption of these fats has a negative effect on cholesterol levels which may increase the risk of having heart attacks, strokes and type 2 diabetes. 

Saturated fatty acids 

We find them in the following foods: 

• Meats such as: beef, chicken, pork, deer, and others. 
• In sausages, hams, mortadella, salami, etc.  
• In animal fats as tallow.  
• In cracklings (fried animal skin).  
• In dairy products such as milk, cheeses, butter, cream, etc.  
• And in vegetable oils such as: coconut and palm oil.

Saturated fats increase total cholesterol in blood, so we should avoid them if we suffer from high cholesterol. 

Trans fatty acids 

They are modified hydrogenated vegetable oils that are used to make cookies, pastry, fast food and fried foods. 

We find them in the following foods: 

• In the majority of cake doughs and cookies. 
• In snacks such as: fries, nachos, popcorn (processed: for microwaves or packaged ready to eat), etc. 
• In margarines.  
• In foods that require frying in plenty of oil (fries, donuts and fried chicken) these may contain trans fats from the oil used in the cooking process.

Trans fats increase low-density lipoprotein (LDL) cholesterol, known as "bad" cholesterol and triglycerides, in turn reduce high-density lipoprotein (HDL) cholesterol, known as "good" cholesterol. It is the most harmful fat for health. 

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Choose the healthiest fats and avoid the least healthy ones.

Written by:

Roxana Sanchez

Dietitian - Nutritionist

Posted on September 2019

References

Hernandez, A. G. (2010). Nutrition Treaty Volume I Physiological and Biochemical Bases of Nutrition. Madrid: Pan-American Medical Editorial.

Hernandez, A. G. (2010). Nutrition Treaty Volume II Composition and Nutritional Quality of Foods. Madrid: Pan-American Medical Editorial.

National Institute of Nutrition. (2012). Energy and Nutrient Reference Values ​​for the Venezuelan Population. Caracas: Corn People.

Mahan, K, Scott-Stump, S, & Raymond, J. (2013). Krause Diet Therapy. Barcelona: Elsevier.

Yeon Lim, M, Benyon, S, & O'Neale Roach, J. (2013). The essential in metabolism and nutrition. Barcelona: Elsavier.