A nutritionist explained why you shouldn’t be afraid of fats and how to use them correctly for health and beauty benefits.
What are fats
Fats are an essential part of a balanced diet. They provide energy, aid in the absorption of vitamins and aid digestion. Fats come in many forms: saturated fats, trans fats, monounsaturated fats, polyunsaturated fats (omega-3) and cholesterol.
Saturated fats are mostly found in meats like bacon or beef, trans fats are found in processed foods like crackers, monounsaturated fats are abundant in olive oil or avocados, polyunsaturated fats (omega -3) are found in salmon or flaxseed oil, and cholesterol is found in animal products such as eggs.
Omega-3 fatty acids have been shown to reduce inflammation in the body, which helps protect against heart disease and reduces the risk of stroke.
How to consume fat correctly
The key to getting enough healthy fats is not just choosing the type, but also portion control, because even healthy types of fat can be consumed in excess. Eating too much saturated fat can increase your risk of heart disease, and eating too much trans fat increases your risk of obesity and diabetes.
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The benefits of consuming healthy fats are countless. They provide energy, aid in vitamin absorption and proper digestion, promote brain development, reduce inflammation, improve skin color and lower cholesterol levels.
When choosing sources of beneficial fatty acids, it is important to choose those that have undergone minimal processing. For example, extra virgin olive oil or unrefined coconut oil are good sources of monounsaturated fatty acids. Also choose wild fish like salmon rather than farmed fish. So you get omega-3 fatty acids from natural sources.
In terms of serving size, it is recommended that you consume no more than 20 grams per day from sources of monounsaturated fatty acids, such as nuts or avocados. And finally, remember that when making a nutrition plan, you need to allocate some place for fats, but the main part should be carbohydrates.
Simple tips for including healthy fats in your diet:
- When cooking at home, try replacing unhealthy saturated or trans fats with healthier options, like olive oil or avocado oil, whenever possible! This will help you get more healthy monounsaturated and polyunsaturated fats, which will benefit your health and your taste buds.
- Increase your intake of plant foods rich in omega-3 fatty acids. Flaxseeds, chia seeds, and walnuts are high in this nutrient, so adding them to salads, smoothies, and baked goods is an easy way to get more omega-3s in your meals without having to eat fat. fish every day!
Photo: Elena Leya/Unsplash
