We often hear that we must eliminate most fat from our diet. However, fats play many important roles in our body. Indeed , they are a good source of energy (twice as many calories as protein and carbohydrates) and allow the transport of vitamins A, D , E and K , because they are fat soluble and require the presence of fat to travel in the body. Fats provide essential fatty acids that the body can not produce itself and that we get in the diet. These essential fatty acids (omega -3 and omega- 6) are necessary to maintain a healthy heart , the production of hormones and the production of the body's cells , and the maintenance of healthy skin . Body fat protects organs and serves as a thermal insulator .
But if fats play many beneficial roles in the body , their high consumption can cause several diseases, including cardiovascular disease . It is therefore important to worry about the amount of fat in our diet and consume fat quality . It is important not to remove the fat, but eat them in moderation and used to make better choices .
The three forms of fat
There are three types of fat in the diet :
Visible fat , you can remove it yourself (eg around the meat, poultry skin , etc.).
The fat that adds itself to foods (eg butter on toast and vegetables, dressing on salads, etc.).
And there is the invisible fat , which is naturally present ( nuts, eggs , meat, etc. . ) Or added during the manufacture of foods ( muffins , chips, fries, etc. . ) . It can not be removed once added. It is often this type of fat that goes unnoticed in our diet !
Tips
Here are some tips that can help reduce your fat intake :
Determine the main sources of fat in your diet.
Reduce portion size and frequency of consumption of high-fat foods .
Choose lower-fat dairy products and lean cuts of meat .
Decrease the amount of oil or fat in your recipes .
Choose foods with less harmful fat for cardiovascular health. These harmful fats are saturated fats (found in many animals and commercial products ) and trans fats (found mostly in commercial products containing hydrogenated fats or shortening ) .
For cooking, salad dressings and recipes, try to use monounsaturated and polyunsaturated fats. For example, cooking with canola oil or olive oil rather than butter or vegetable oil shortening.
When Spread cheese, peanut butter or jam on bread , remove the butter or margarine.
Use non-stick pans to reduce the use of fat during cooking.
According to the DRI of 2002, the recommended intake of total fat in a day is 20 to 35% of total calories from your day. For example, a contribution of 30 % fat , it is about ;
65 g of fat per day for women 19 to 49 years ;
90 g of fat per day for men 19 to 49 years .
The different types of fat
saturated Fat
Saturated fats are found in many animal products such as meat , poultry , eggs , butter , dairy products (cheese, milk , yogurt, etc. . ) And in various commercial products such as pastries , croissants , cookies and crackers . They are harmful to the health of the heart . Indeed, saturated fats promote atherosclerosis ( fatty buildup in the arteries) and high consumption may therefore increase the risk of cardiovascular disease.
trans Fat
Trans fats are found mostly in commercial products containing hydrogenated fats and shortening, such as pastries, muffins and commercial margarines . Trans fats are produced by a process that changes the chemical configuration of the liquid fat to turn them into solid fats. This process is called hydrogenation. Trans fats are also harmful to health than saturated fats because they increase the risk of cardiovascular disease. Try to eat less processed products , where possible : make your own muffins ( with vegetable oil) , enjoy banana breads or homemade cranberry . You can then choose the type of fat you eat!
unsaturated fatty
The category includes unsaturated fatty polyunsaturated fats and monounsaturated fats. The studies suggest that the consumption of these two types of fat causes a decrease in blood levels of cholesterol, when substituted for saturated fat.
monounsaturated
Monounsaturated fats are found in high quantities in olive oil and canola oil , as well as in avocados and nuts ( pistachios, almonds ) .
polyunsaturated
Polyunsaturated fats are found mainly in vegetable oils such as sunflower, safflower, soybean and corn as well as several nuts and seeds ( walnuts , sunflower seeds ) .
Omega- 3 fatty acids
The science of nutrition has allowed us to discover , in recent years, some fish are rich in omega- 3 fatty acids. Omega- 3 fatty acids are a type of polyunsaturated fatty acids can not be synthesized by humans. Their presence in the diet is essential. A deficiency in essential fatty acids increases the risk of bacterial infections and inflammation.
Virtues of omega -3 fatty acids
Over the 70 years , epidemiological studies have shown that the Greenland Inuit had a significantly lower heart disease incidence with several other people . The omega -3 fatty acids contained in the fish they ate were the reason . Since 4500 a few studies have been conducted to assess the effects of omega -3 fatty acids and fish oils on the health of individuals.
The researchers believe that omega -3 fatty acids can help lower triglycerides and reduce the risk of sudden cardiac death . Some evidence that oil containing omega -3 can help reduce the incidence of coronary heart disease in people at risk. Omega- 3 fatty acids affect blood platelets a bit like aspirin in reducing the formation of blood clots, and they can also reduce arrhythmia in some people with heart disease.
Omega- 3 fatty acids are deposited in the nervous tissues rich in lipids, such as the brain and retina during the last trimester of pregnancy and the first year of life. Health Canada recommends an increase in the consumption of omega -3 fatty acids for pregnant women and nursing mothers .
