Until a few years ago it was said that eating fat was harmful to health. After, it was concluded that not all lipids are created equal and that the consequences of its consumption could be different.
Due to the above, there is currently talk of good and bad fats for the body, the latter being the type trans. What is known about it? Next, we detail it.
Eating unsaturated fats is good for health.
unsaturated fats have beneficial effects on the reduction of cardiovascular risk AND of systemic inflammation. Among these, omega 3 fatty acids stand out, which can help improve the lipid profile, according to a article published in the magazine Lipids in health and disease.
On the other hand, they are able to help reduce the symptoms of inflammatory bowel disease. They are even linked to protection against the development of neurodegenerative pathologies, even if the mechanisms of action are not yet fully understood.
- We can find unsaturated fats in oily fish, raw vegetable oils, oily fruits and nuts.
- Its consumption must be carried out regularly to counteract the inflammatory effects of omega 6 fatty acids present in processed foods.
- The intake ratio should be 1:1, despite the fact that in the current feeding model this is not usually achieved.
There are questions about saturated fat
Traditionally, saturated fat intake has been linked to an increased risk of obesity and cardiovascular disease. However, today there are doubts about the strength of this relationship.
Indeed, some types of saturated fats with cardioprotective properties are known, such as medium chain triglycerides. These, found for example in coconut oil, contribute to the proper functioning of the cardiovascular system, according to a study published in 2016.
On the other hand, it has come to relate the intake of saturated fats with an increase in human metabolism. In any case, the relationship established is not yet solid from the point of view of scientific evidence.
What is known for sure is this Fat intake is not related to being overweight. Low-carb diets were also slightly more effective in short-, medium-, and long-term weight loss than those that restricted fat intake.
Trans fats, the real enemies
Trans fats are formed by subjecting vegetable oils to high temperatures. They are products created by oxidation processes and their implications in the body are negative.
Consumption of foods with this type of lipid affects health, increasing levels of systemic inflammation and worsening the lipid profile of the body.
Furthermore, this type of fat could have a direct relationship with the oxidation rate of LDL lipoproteins, which is beginning to be closely linked to cardiovascular disease.
On the other hand, this type of fatty acid is associated with greater overweight, since involves the consumption of processed foods. Industrial products have a high caloric density, as well as other additives that can harm your health. For this reason, it is recommended to favor the consumption of fresh foods over processed ones.
Optimizing fat intake improves health
As stated above, it is necessary to eat fats to help improve the health of the body. Therefore, it is advisable to consume unsaturated lipids frequently.
For this there are various dietary strategies, such as the use of raw vegetable oils for dressing, the consumption of fatty fish 2 times a week, including a handful of nuts in the snack, among others.
Moreover, there are still questions about what the optimal intake of saturated fat is. The positive properties of some of them are known, however there are still experts who advise against those that come from products of animal origin.
In this regard, the most prudent recommendation is to consume meat in moderation and to favor fish as a high quality protein source.
However, what is proven is this limit or eliminate the intake of type fats trans It’s good for health. Therefore, it is necessary to limit the consumption of processed, fried and battered foods. They are also high-calorie foods that favor the development of obesity, with all the complications associated with this condition.
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