Key facts about fats
Fats are perceived negatively by most people. They are usually seen as ingredients which contribute to weight gain. But are all fats really unhealthy? Which of them are worth eating and which should be avoided as much as possible? What are the functions of fats in our bodies? What are the characteristics of products with good fats in their composition? Is it really worth buying them?
Are all fats harmful?
Some people will probably say yes.
However, this is the wrong approach. Not all fats should be seen as harmful. Of course, some of them eaten in excess can lead to the deterioration of the general functioning of the body. However, not all fats are unhealthy. Some of them perform very important functions and have a positive effect.
What are the characteristics of saturated and unsaturated fats?
Saturated fats are the least beneficial for our body. What are the characteristics of such elements? These fats that can be produced by the body in a sufficient quantity. They are also characterised by a solid consistency and are relatively resistant to oxidation.
Where can saturated fats be found? They are mainly present in products of animal origin. These include butter, clarified butter, lard, milk, yellow cheese, cottage cheese, coconut oil, palm oil, eggs, cream, etc. As far as meat is concerned, saturated fats are in pork, beef, mutton, and poultry with skin. In addition, they are also found in fast foods. Global nutrition organisations recommend that their consumption should be as low as possible. It should not exceed 5-6% of a person's daily energy requirements. Unfortunately, excessive consumption of saturated fats contributes to raising blood cholesterol levels and increases the risk of cardiovascular diseases, including heart attacks and atherosclerosis.
However, this does not mean that all fats are bad for the body. In addition, fats cannot be completely eliminated from your diet. The only thing you need to do is to replace the negative elements with positive ones, to change the proportions of the supplied nutritional values, which is worth remembering. . Unsaturated fats are the most beneficial for us. What are the characteristics of such elements? Unsaturated fats are necessary for the proper functioning of the body. Vitamins A, D, E and K dissolve in these fats. But that’s not all. Fats also produce hormones (e.g. the happiness hormone - serotonin) and moisturise the skin. They also protect us from various diseases (such as atherosclerosis, heart attacks, etc.), improve the functioning of the nervous and immune system, and are a very good source of energy. They increase the level of good cholesterol and cleanse the body of bad cholesterol.
What products are worth consuming in a daily diet in order to supply the body with unsaturated fats? These are primarily fatty fish such as herring, mackerel, salmon, etc. It is also worth consuming olive oil and rapeseed oil. Unsaturated fats are also found in nuts, both in their fruits, as well as in the cream or peanut butter extracted from them.
Why is it worth using products recommended by experts?
You are already aware that not all fats are as bad as they might seem. It should be stressed that they cannot be completely eliminated from the diet. It is better to simply consume unsaturated fats and limit saturated fats. You already know which dishes are worth eating in order to provide the right elements for your body. Remember that nothing stands in the way of buying finished products which have healthy unsaturated fats. Why is it worth buying them? Among other things, they are thoroughly tested before they are released for sale. They guarantee improved functioning of the body. You can try walnut creams (or cashew creams), which are a good source of unsaturated fatty acids (such as linoleic or oleic acid). In addition, such products do not contain salts and sugars that are harmful. They have only natural and healthy ingredients. This mixture therefore provides the body with numerous vitamins and minerals.
There are also good quality creams and butter on the market, for example, made from almonds. Products of this type are not only tasty, but are also useful in preparing various dishes. They also have nothing to do with unhealthy products in this category. Remember, however, to choose good quality butter based on natural ingredients, without palm oil (a source of saturated fats). Such products have only healthy fats. They also have an appropriate amount of vegetable protein and valuable carbohydrates with a low glycemic index, which helps in achieving a slim and muscular figure.
What to keep in mind when using products with healthy fats?
The most important thing is to check the composition of a specific product before buying it. Verify that there is no ingredient there which causes allergies. In addition, it is necessary to follow the manufacturer's recommendations, e.g. in terms of shelf life. Let's not forget about the daily energy balance of our diet, which will determine the amount of calories and healthy fats you can consume without worrying about our silhouette.