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Which fats are healthiest and which are worth reducing
Table of Contents
1. The role of fat in the body
Fat in the human body plays a very important role and is an essential ingredient in the diet. It is primarily a major source of energy, has a higher caloric content than protein or carbohydrates. 1 g of fat provides 9 kcal, compared to 1 g protein or 4 kcal of carbs. Fats in the body are also a backup material, build cell membranes and cells of the nervous system, participate in the transport of vitamins and the production of hormones.2. Fat distribution and origin
Fatty acids can be saturated or unsaturated. The type of animal fats that predominate in a given type of fat determines its properties. Yes, vegetable fats have a high proportion of unsatured fats and do not contain cholesterol, as a rule they are beneficial for health. Animal fats can be a source of cholesterol and other fatty acid, as can be seen from a research paper. It is possible that fats, oils and fats come in at least 2 percent of all forms of natural fats (in the form of HCl and HCl). However, it has been demonstrated that the number of trans fats in the body can be significantly reduced by 2 percent.3. Dietary fats popular products
Butter consists primarily of saturated fats, the amount of which in the diet should be kept to a minimum. However, it can be considered that butter contains a lot of short-chain fatty acids, including butter acid, which has a general anti-inflammatory effect and nourishes the cells of the intestinal lining. Their amount is so small that it cannot increase the health value of butter. But butter is also a large source of natural fatty acid in the form of fat. Interestingly, naturally occurring trans fats do not have such an effect on the body's levels as those produced in the digestive processes themselves.4. Vegetables and preparations based thereon
However, in order to meet the demands of consumers who are increasingly aware of a healthy diet, a safer method of producing good vegetable fats and emulsifiers has been introduced. Good estrification, which does not lead to the loss of fatty acids (H. macula 2020; K. epub). How do we know which method of fat hardening was used in their production, so they were a source of trans fats?5. Vegetable oils
Oils are a group of fats characterized by high levels of unsaturated fatty acids, including omega-3 and omega-6 polyunsaturated fats.6. Olive oil
It consists predominantly of monounsaturated fatty acids (75%), and omega-3 and omega-6 acids contain only about 10%. Nevertheless, the compounds contained in them exhibit a number of health properties. Studies have confirmed the effect of olive oil on reducing the risk of cardiovascular disease, the occurrence of cancers. This is due to the content of polyphenols, phytosterols or beta-carotene strong antioxidants (A. Dutkowska, D. Rachoń 2015; M. Moszak, A. Zawada, M. Grzymisław 2018).7. Oil of rapeseed
However, it is also a good source of vitamin E and other antioxidants because it supports the functioning of the immune system (M. Moszak, A. Zawada A., M. Grzymisławino 2018; D. D. Rostowski-Hogogogin 2011) as an omega-3 fatty acid. It is also readily available as a dietary supplement, and therefore, it should be very cheap, as opposed to omega-6 fatty acids.8. Coconut oil
It is predominantly saturated fatty acids. It has been analysed for its effects on cardiovascular disease and has been found not to increase total or LDL cholesterol levels as much as butter, and not to significantly increase HDL cholesterol levels, as has been observed in other vegetable oils (L. Eyres et al., 2016). However, for some time opinion has circulated about the health effects of oleic acid due to its fatty acid content.9. Other vegetable fats and oils
It is the second most saturated fat-rich vegetable oil in the world. Much attention has been paid to the effect of palm oil on the lipid profile and the risk of cardiovascular disease. However, they do not give a clear answer. Some studies have shown a decrease in cholesterol levels and other products have shown no effect at all. According to some studies, some of the low-fat products used in the sale of high-fat fats..10. Summary
Fat is an essential ingredient in the diet and should not be excluded from the daily diet. However, it is the most caloric macronutrient, so it cannot be consumed without restrictions. Of all fats, the biggest health benefits are those consisting of unsaturated fatty acids. The most popular are olive oil and butcher's oil. Fats such as butter or soft margarine can be used instead as a dietary supplement.
