You should not eat more than 30% of calories from fat, of which 20% should come from healthy fats.
you should limit these foods Do you know that the tendency to “boycott” fat, so far, has become obsolete? After a long time being misunderstood as the No. 1 enemy of health, fat has been able to return to healthy diets.
Fat is an essential nutrient for the body to create energy, help you stay warm, produce cells and hormones. Fat is also good for brain, heart, vitamin absorption process, Isabel Smith, a dietitian in New York, USA. However, it is confusing for most people to have too many types of fat. Experts say there are good fats and harmful fats. How is this classification specific and how much should you eat? Here are answers from nutrition experts:
1. Trans fat (trans fat) – Very bad, absolutely avoid
Trans fats are everywhere
“Trans-isomer fat is one of the things that every dietitian advises you should never eat,” said Lisa Moskovitz, a New York dietitian. Most trans isomer fats in our diet are formed by adding hydrogen atoms to vegetable oils to help them keep their solids.
This process produces partially hydrogenated and hydrogenated oils. They are often used in processed products with the aim of increasing shelf life and storage time. Trans fats are everywhere, from fast food, peanut butter, spices, candies to chips, pies, pastries, margarine and even bread.
Even if a product is labeled “trans fat-free”, it can actually contain a small amount, enough for manufacturers not to list them as prescribed.
So what exactly do we have to absolutely avoid trans fats? Moskovitz explained that this fat leads to a variety of health effects, including increased levels of bad LDL cholesterol in the blood, low levels of good HDL cholesterol, stimulates inflammation and damages the heart. Carefully read the nutrient composition table to avoid trans fat There is good news that trans isomer fat is increasingly used less. However, we still need to be very wary. The best way to know whether the type of food you are eating contains trans isomer fat is to read the nutritional composition table. Whenever you see phrases like “trans fat”, “hydrogenated”, avoid those foods and recommend to others. In case the food label does not clearly list the list of used fats, you have the right to suspect that the manufacturer is trying to hide something that is detrimental to your health.
2. Saturated fat – Not really bad
The fat of meat contains saturated fat
Like trans isomer fat, saturated fat usually exists in solid form under room temperature (except palm oil and coconut oil). Foods high in saturated fat include: fat from meats, butter, whole milk, cheese, confectionery, fried foods and processed foods. “Saturated fat affects blood cholesterol levels even worse than the cholesterol you eat from food,” Moskovitz said. A high level of cholesterol in the blood can cause your arteries to clog. Can even lead to a heart attack or stroke.
However, experts today are beginning to tend to re-evaluate and lower the level of warning with saturated fat. “Research has shown that saturated fat is likely to be less dangerous than we ever thought,” Smith said. High cholesterol levels do not come from eating a lot of saturated fat. It seems to happen when there is a combination of another factor that is high carbohydrate food with high blood sugar (GI). While more research needs to be done to confirm these results, experts still recommend that you not eat more than 7% of your daily calories from saturated fat. That means if you’re eating an average of about 2,000 calories, limiting saturated fat is about 16 grams, equivalent to 140 calories.
If you have been diagnosed with high cholesterol or have a family member with heart disease, the limit should be reduced to 5-6%, about 13 grams in a 2,000-calorie diet.
Another thing to note is that food sources contain saturated fat. While filet mignon, a piece containing about 6 grams of saturated fat, will give you more nutritional value like iron, vitamin B, protein …, and a saturated fat in processed foods Available variables are much worse.
3. Polyunsaturated fat – Good
Vegetable oil, nuts and fish contain good fat
There are two types of polyunsaturated fats: Omega-6 and Omega-3. Both types can help you lower LDL bad cholesterol. Unfortunately, our bodies are unable to produce these fats themselves, and we are forced to load them through food.
Omega-6 fatty acids are found in foods such as soybean oil, corn oil and sunflower oil. Also, sunflower seeds, margarine and some salad dressings, mayo even fast foods can contain Omega-6 acids. By being present in many foods, most of us are eating too much Omega-6 acid.
Moskovitz said that Omega-6 is loaded into the body should not exceed 2% of daily calories, about 6 grams in a 2,000 Calorie diet. More intuitive, it’s about 2 tablespoons of margarine.
Omega-3 is found in fish and nuts This type of fatty acid is found mainly in salmon, walnuts, flax seeds. In addition, other fish such as tuna, herring and sardines also contain Omega-3. This fatty acid has been shown to help reduce inflammation in the body, protect cardiovascular health, enhance memory and brain function. It also helps to reduce triglyceride free fatty acid levels, which cause similar adverse effects to cholesterol.
4. Single unsaturated storm fat
Very good Experts say that monounsaturated fats are a great source of vegetable fats for your diet. It is present in nuts, avocados and almost all vegetable oils, including: olive oil, peanuts, sesame, flax … Monounsaturated fats not only reduce bad cholesterol levels LDL also increases the level of good HDL cholesterol.
5. General benefits of fat types
You need fat to dissolve vitamins Healthy fats generally play a very important role in the body. They help:
– Vitamin absorption: Healthy fats help your body absorb “fat-soluble” substances like vitamins A, E, D and K. So, if you are eating a salad without a Seeds or vegetable oils, you will not take advantage of all health benefits from it, Moskovitz said. “Adding some olive oil, cheese or avocado nuts can help you absorb as many nutrients as possible.”
– Keeping feeling full: Fat takes longer to be resolved in the stomach than carbohydrates. So, you can expect that eating fat will make you full longer, Moskovitz said.
– Hypoglycemia or hyperglycemia: Fat helps you to keep your blood sugar steady, preventing too strong or sudden falls when you eat carbohydrate-rich foods. You only eat a piece of cake, your blood sugar will skyrocket, Moskovit said. But if one tablespoon of olive oil is added, that won’t happen anymore because fat slows down the resolution of carbohydrates.
– Control your appetite: Fat enhances the taste of food. This may help you feel better after a meal. Also, as mentioned, fat also keeps you fuller for longer.
– Helping you lose weight: Because fat helps you control your appetite and keep you fuller, you will eventually eat less. “People think that if they eat fat, they will get fat,” Smith said. But the fact that fat will help you reduce overall calories. Plus with regular exercise, you can create calorie deficit and lose weight.
6. In the end, how much fat should you eat?
You should not eat more than 30% of calories from fat, of which 20% should come from healthy fats
Is there a good or minimum level of fat in your diet? Experts say you should not eat more than 30% of daily calories from fat. That will be the limit.
However, Moskovitz and Smith suggest that because monounsaturated and Omega-3 are the healthiest, you should eat at least 20% of the calories from these fats. Taking out an average diet of 2,000 calories, you should eat 60 grams of healthy fats every day.