The presence of fats in the diet is necessary, the daily minimum of these nutrients ensures the normal functioning of the body. Not all types of fats are the same. What foods contain saturated and unsaturated fats? The answer to this question lies at the heart of a healthy diet.
Everyone knows that our health and physical fitness are most dependent on. To eat a balanced diet, foods must be selected so that the ratio of proteins, fats and carbohydrates in them is 1: 1.2: 4.6. Constant excess consumption of fats can lead not only to an increase in body weight, but also to pathologies of internal organs.
It is impossible to completely abandon the use of fats, since this is the main source of energy and some groups of vitamins. However, you need to remember which foods contain healthy fats and which do not. So, dietary fats are divided into 2 groups:
- saturated;
What foods contain saturated fats
Saturated fats remain solid at room temperature. They contain a large number of:
- margarine;
- fatty meat, especially fried;
- salo;
- fast food;
- dairy;
- chocolate;
- coconut and palm oils;
- egg (yolk).
Excessive consumption of foods that contain saturated fats can in some cases cause considerable harm, although they are necessary in small quantities. Saturated fatty acids, entering the bloodstream, settle on the walls of blood vessels in the form of cholesterol plaques and lead to the development of atherosclerosis, a dangerous disease. of cardio-vascular system. In addition, their excess slows down the metabolism and contributes to obesity.
What foods contain healthy fats (mono- and polyunsaturated)
Unsaturated fats remain liquid at room temperature and are commonly referred to as oils. Products with high content monounsaturated fats can freeze in the cold, but polyunsaturated fats never freeze.
The richest in this group of fats are:
- bird (except skin);
- fatty varieties fish;
- nuts: cashews, peanuts (monounsaturated), walnuts, almonds (polyunsaturated);
- vegetable oils (sunflower, linseed, rapeseed, corn (monounsaturated), olive, peanut (polyunsaturated)), as well as the products from which they are obtained (peanuts, olives, sunflower seeds And so on).
Fats of this group contain the main fat-soluble vitamins: A, D, E, F, B12, K. However, they should not be abused either - fat consumption in any case should not exceed the body's needs for nutrients and energy, otherwise a set excess weight and the formation of gallstones.
Knowing what foods contain fats, you can correctly compose your diet. 70-75% of fat consumed should be unsaturated, 30% saturated. The share of vegetable fats in the daily diet should be about 40%, animals - about 60%. For older and overweight people, the ratio should be changed in favor of vegetable.
With the exception of vegetable oils, any product contains different types fats, such as lard —the most useful arachidonic (polyunsaturated) fatty acid. Therefore, you should not completely refuse foods rich in saturated fats, it is enough to consume them little by little, and then you will not face health problems and weight gain.
For many decades, losing weight was afraid to eat foods with a high percentage of fat. But fats are also different!
Some fats (trans fats) increase bad cholesterol and cause diabetes. Others (unsaturated fats) help to strengthenimmune system and prevention of cardiovascularvascular diseases.
Besides, they are good healthy fats and for weight loss. Since they are involved in the secretion of hormones and contribute to rapid saturation.
The first benefits of exposure to the right fats can be seen in improving skin color and normalizing bowel function.
And when consumed regularly, they help reduce chronic pain and inflammation, as most foods that contain healthy fats are rich in powerful anti-inflammatory agents (omega-3s).
List of foods with healthy fats for weight loss
Fish fat
Eating this fat is important not only for weight loss, but for overall health. Recently, studies by an Australian professor were completed, which showed that the use of fish oil increases the effectiveness of training aimed at weight loss.
You can find this type of fat in large quantities in the liver of Atlantic cod, as well as in such types of fish as mackerel and halibut, sturgeon and salmon.
Salo
Many mistakenly believe that this product is fatty and not good for the body. Yes, lard is only made up of fats, but these are healthy fats that help you lose weight.
They contribute to the active burning of excess calories. Although, of course, you should not abuse this product: a small piece per day is enough.
Meat
Most grams of healthy fat can be found in pig meat. So, for 100 grams of such meat, there are 2 grams of fat. Of course, it's not about fat. pork cutlet, namely the tenderloin of a young calf, properly steamed or in water.
Incidentally, the use a small amount piglet meat favorably affects the work of the cardiovascular system. It should be noted that steam pig is not only a source of monounsaturated fats, but also potassium and iron.
Nutritionists are inclined to believe that pig meat is healthier than white poultry meat. From beneficial species meat, you can also pay attention to the lamb (young lamb). One hundred grams of the product contains 3.5 grams of fat.
nuts
Anyone who counts calories knows that nuts are high in calories. But you can eat a handful a day. The product improves the work of the heart and blood vessels, suppresses the feeling of hunger.
Each type of nuts is useful in moderation, all contain healthy fatty acids. So, 10 grams of pistachios contain 2 grams of healthy fat. In the same quantity walnuts useful fat will be 0.7 grams, and almonds - 3 grams, in hazelnuts 4 grams, in 100 grams of pine nuts - 1.5 grams.
If your goal is to lose weight, it is better to choose pine nuts, which contain an acid that suppresses hunger. Due to the content of copper, hazelnuts have a beneficial effect on the absorption of iron by the body, pistachios reduce the level of bad cholesterol, and almonds help rejuvenate the body.
Oil
All nutritionists agree that the most healthy oil is the olive one. It saves the most useful properties, is an excellent antioxidant, has a great effect on the functioning of the body as a whole. A tablespoon of olive oil contains 9 grams of healthy fats.
Another useful one is linseed oil. But it has a special spicy aftertaste that not everyone likes. It is important to buy only cold-pressed oil, which retains unsaturated fatty acids that bring benefits.
Avocado
10 grams of tender avocado pulp contains 1 gram of healthy fat. Moreover, the fruit itself is 75% composed of vegetable fats. All fats are useful and necessary for a person for health and beauty.
Plus, the fruit pulp contains many vitamins and minerals. It is only important to eat avocado pulp exclusively in its raw form. If the product is thermally processed, then it will no longer be so useful.
seeds
Many healthy fats can be found in soybeans or flax seeds. But it is important to use these products in strictly limited quantities.
bitter chocolate
Oddly enough, but the real one is a product to which nutritionists are more than condescending. It helps to lose weight and contains healthy fats, but it is important that the product is 70% or more cocoa.
100 grams of dark chocolate contains 32 grams of healthy fat (if the chocolate contains nuts, this figure will be higher).
hard cheese
In addition to high-quality cheese containing healthy fats, it also contains calcium and vitamins. The only thing to take into account is the fact that when losing weight, you can eat only those cheeses whose fat content does not exceed 40%. For example, consider mozzarella.
And a few more tips:
- No matter how healthy unsaturated fats are considered, their consumption also needs to be controlled. Daily rate- 1 gram per 1 kg of your weight.
- The less processed the product is, the more useful it is. Prioritize seeds, nuts, vegetables, and then fish, butter, cheese, and other cooked foods.
- Variety, variety and more variety! Each product contains a different ratio fatty acids and its stock of useful properties.
Include healthy fats from the right sources in your diet and those extra pounds will melt like snow in the spring.
Everyone talks about products with high and low content fats, about "bad" and "good" fats. This can be confusing for anyone. While most people have heard of saturated and unsaturated fats and know that some are healthy and others are not, few understand what this really means.
Unsaturated fatty acids are often described as "good" fats. They help reduce the chance of heart disease, lower blood cholesterol, and have a host of other health benefits. When a person replaces them with saturated fatty acids in the diet, this has a positive effect on the state of the whole organism.
Monounsaturated and polyunsaturated fats
"Good" or unsaturated fats are usually found in vegetables, nuts, fish, and seeds. Unlike saturated fatty acids, they remain liquid at room temperature. They are divided into monounsaturated and polyunsaturated. Although their structure is more complex than that of saturated fatty acids, they are much easier for the human body to absorb.
Monounsaturated fats and their impact on health
This type of fat is found in various food products and oils: in olive, peanut, rapeseed, safflower and sunflower. According to the results of numerous studies, a diet rich in monounsaturated fatty acids reduces the likelihood of developing diseases of the cardiovascular system. In addition, it can help normalize blood insulin levels and improve the health of patients with type 2 diabetes. Also, monounsaturated fats reduce the amount of harmful low-density lipoprotein (LDL) without affecting the protective high-density lipoprotein (HDL).
However, this is not all the health benefits of this type of unsaturated fat. And this is proved by a number of studies conducted by scientists around the world. So, unsaturated fatty acids contribute to:
- Reducing the risk of developing breast cancer. Swiss scientists have proven that in women whose diet includes more monounsaturated fats (as opposed to polyunsaturated), the risk of developing breast cancer is significantly reduced.
- Slimming. Numerous studies have shown that when switching from a diet rich in trans fats and saturated fats to a diet, rich in products containing unsaturated fats, people experience weight loss.
- Improvement in patients suffering from rheumatoid arthritis. This diet helps to alleviate the symptoms of this disease.
- Reduce belly fat. According to a study published by the American Diabetes Association, a diet rich in monounsaturated fats can reduce belly fat more than many other types of diets.
Polyunsaturated fats and their impact on health
A number of polyunsaturated fatty acids are indispensable, that is, they are not synthesized by the human body and must be supplied from outside with food. These unsaturated fats contribute to normal functioning of the whole organism, the construction of cell membranes, the proper development of nerves, eyes. They are essential for blood clotting, muscle function, and many other functions. Eating them instead of saturated fatty acids and carbohydrates also reduces bad cholesterol and blood triglycerides.
Polyunsaturated fats have 2 or more carbon bonds. There are two main types of these fatty acids: omega-3 and omega-6.
Omega-3 fatty acids are found in the following foods:
- fatty fish (salmon, mackerel, sardines);
- flax seeds;
- walnuts;
- rapeseed oil;
- unhydrogenated soybean oil;
- flax seeds;
- soybeans and oil;
- tofu;
- walnuts;
- shrimp;
- beans;
- cauliflower.
Omega-3 fatty acids can help prevent and even cure diseases such as heart disease and stroke. In addition to reducing blood pressure, high density lipoproteins and a decrease in the amount of triglycerides, polyunsaturated fats normalize blood viscosity and heart rate.
Some research suggests that omega-3 fatty acids may help reduce the need for corticosteroid medication in patients suffering from rheumatoid arthritis. There is also an assumption that they help reduce the risk of developing dementia - acquired dementia. In addition, they must be consumed during pregnancy and lactation in order to ensure normal growth, development and formation of the cognitive function of the child.
Omega-6 fatty acids promote heart health when consumed in place of saturated and trans fats and can be used to prevent cardiovascular disease. They are found in:
- avocado;
- pap, hemp, linen, cotton and corn oil;
- pecans;
- spirulina;
- whole grain bread;
- eggs;
- poultry.
Unsaturated fats - food list 
Although there are many supplements containing these substances, getting polyunsaturated and monounsaturated fatty acids from food is considered to be more beneficial for the body. About 25-35% of your daily calorie intake should come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.
One of the most accessible and useful products, which include unsaturated fats, are:
- Olive oil. Just 1 tablespoon of butter contains about 12 grams of "good" fats. In addition, it provides the body with omega-3 and omega-6 fatty acids necessary for heart health.
- Salmon. It is very beneficial for cardiovascular health and is also an excellent source of protein.
- Avocado. This product contains a large number of unsaturated fatty acids and the minimum - saturated, as well as nutritional components such as:
Vitamin K (26% of the daily requirement);
Folic acid (20% of the daily requirement);
Vitamin C (17% d.s.);
Potassium (14% d.s.);
Vitamin E (10% d.s.);
Vitamin B5 (14% d.s.);
Vitamin B 6 (13% of d.s.).
- Almond. As an excellent source of monounsaturated and polyunsaturated fatty acids, it also provides human body vitamin E, necessary for the health of the skin, hair and nails.
The following table provides a list of foods with unsaturated fats and an estimate of their fat content.
|
Polyunsaturated fats (grams / 100 grams of product) |
Monounsaturated fats (grams/100 grams of product) |
|
|
nuts |
||
|
macadamia nuts |
||
|
Hazelnuts or hazelnuts |
||
|
Cashews, dry roasted, with salt |
||
|
Cashews fried in oil with salt |
||
|
Pistachios, dry roasted, with salt |
||
|
Pine nuts, dried |
||
|
Peanuts roasted in oil with salt |
||
|
Peanuts, dry roasted, no salt |
||
|
Oils |
||
|
olive |
||
|
Peanut |
||
|
Soy, hydrogenated |
||
|
Sesame |
||
|
corn |
||
|
Sunflower |
||
Tips for replacing saturated fats with unsaturated fats:
- Use oils like olive, canola, peanut, and sesame instead of coconut and palm.
- Eat foods high in unsaturated fats (fatty fish) instead of meats containing more quantity saturated fats.
- Replace butter, lard and vegetable shortening with liquid oils.
- Be sure to eat nuts and add olive oil in salads instead of using products that contain bad fats (for example, dressings like mayonnaise)
Remember that when you include foods from the list with unsaturated fats in your diet, you must stop eating the same amount of foods high in saturated fats, that is, replace them. Otherwise, you can easily gain weight and increase the level of lipids in the body.
Based on materials
- http://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
- http://bodyecology.com/articles/6_benefits_monosaturated_fats.php
- https://www.sciencedaily.com/releases/2006/09/060925085050.htm
- https://www.dietaryfiberfood.com/fats/unsaturated-fat-list.php
- http://extension.illinois.edu/diabetes2/subsection.cfm?SubSectionID=46
- http://examples.yourdictionary.com/examples-of-unsaturated-fats.html
An important place in human nutrition is occupied by unsaturated fats, the list of products of which includes everything natural - grown in natural conditions. Unsaturated fatty acids (fats) are composed of polyunsaturated and monosaturated fats.
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Render beneficial effect on the human body, being an indispensable source of important trace elements and vitamins. should be consumed daily, including in the daily diet. But what products to look for?
Unsaturated fats are one of the types of fats, along with and, which are characterized by significant benefits in the body, due to a direct effect on the production and synthesis of fatty acids that are not produced in the human body.
There are two types: monounsaturated and polyunsaturated.
monounsaturated
Monounsaturated Fats or Omega 9- fats based on oleic acid, which maintains weight, fights cancer cells, regulates blood and metabolism. The immune system and normal hormonal levels are also supported by Omega-9. Eating foods rich in monosaturated fats has been shown to help prevent diseases such as cancer, diabetes, and different kinds thrombophilia.
The main source of monosaturated fats are unrefined oils, nuts and some types of meat.
Polyunsaturated fats
Polyunsaturated fats- a complex of fatty acids, directions for improving metabolism, regulating inflammation, supporting the processes of providing the body with vitamins and amino acids. The main representatives of this class are two groups: and Omega-6.
A distinctive feature of polyunsaturated fatty acids is the inability of the human body to synthesize them.
A person needs to regularly eat foods high in Omega-3 and Omega-6, to maintain a balance between fatty acids. The optimal ratio of consumption rates between Omega-3 and Omega-6 is 1 to 3 or 1 to 4.
Since polyunsaturated fats can oxidize very quickly, the useful life directly depends on the speed and method of eating foods. That is, the faster you eat the food, the better, and at the same time, the degree of processing (frying, boiling) should be minimal - give preference to raw or lightly salted options.
Foods containing unsaturated fats
Fish
Fish- one of the main suppliers of Omega-3 acids to the human body, while the share of Omega-6 is extremely small, and Omega-9 is completely absent.
Fish products have a certain specificity, which is expressed in the difference in the acid content in different conditions fish habitat. So sea fish eats seaweed and gets great amount Omega-3 and a small proportion of Omega-6, as well River fish or fish grown on a farm and fed only with compound feed, differs in 2 times less Omega-3 and 13-15 times more Omega-6.
In what proportions should unsaturated fats be consumed? Using the types of unsaturated fatty acids (Omega-3, Omega-6, Omega-9), you can determine what exactly should be done.
- Omega-3 takes 1-2% daily ration and is 1-2 grams per day. This amount is found in 75 grams of salmon, 110 grams of sardines, 120 grams of tuna, 20 grams of rapeseed oil, 15 grams of soaked walnuts, a teaspoon of linseed oil.
- Omega-6 makes up 6-7% of the daily diet - 7-9 grams per day, which can be obtained from: 50 grams of peanuts, 25 grams of sunflower seeds or a teaspoon of soy, poppy, sunflower oil.
- Omega-9 is replenished by the body on its own, and an acute shortage is compensated with a handful of any nuts per day.
It is important to observe several points of proper nutrition:
- It is worth nourishing the body with all types of fats, not only unsaturated ones, the share of which in the diet should not exceed 40%;
- Maintaining a balance between Omega-3 and Omega-6 containing foods. The ratio is 1:4 - for 1 g of Omega-3 you need 3-4 g of Omega-6;
- The norms may vary depending on the condition of the person, if you are sick, you should increase the intake of Omega-3 to 1:2 in relation to Omega-6.
Interest in the topic of saturated fats: a list of products is due to the ambiguous effect that saturated fatty acids () have on the human body.
On the one hand, it is the main source of energy for humans, on the other hand, it is the main supplier of "harmful" to the body. People need to use positive traits fatty acids in your daily diet. But what foods contain saturated fats?
Saturated (polysaturated) fats are one of the types of fats, along with and, necessary for the human body. There is no single definition of the effect of saturated fat on the body.
Polysaturated fats are the quintessence of usefulness, and trans fats are harmful, saturated fatty acids are somewhere in the middle: they support the body's vital functions, providing energy, and at the same time they represent the main source of danger, constantly accumulating and polluting the body.
Characteristics of saturated fats:
- high nutritional value(the main source of energy in the body);
- Increased absorption of vitamins A and D;
- Synthesis;
- Increasing the level of cholesterol in the blood;
- Increasing the concentration of fats leads to their accumulation in the body;
- Does not affect the level of sugar in the body.
Foods containing saturated fats
There are several food groups that contain polyunsaturated fats.
Meat products
Meat and meat products are the main source of saturated fats. The human body is capable of transforming meat products into the desired energy, using the protein nature of meat.
| Type of meat or meat products (portion 50 grams) | Saturated fat (g) |
| Pork without fat* | 2,300 |
| Lamb without fat | 5,234 |
| Beef without fat | 3,350 |
| goose meat without skin | 6,023 |
| Duck meat without skin | 8,200 |
| Skinless white meat chicken | 0,523 |
| Dark meat skinless chicken | 0,961 |
| Raw smoked sausage | 7,543 |
| Fat boiled sausage | 5,275 |
| Boiled low-fat sausage | 3,405 |
| 21,564 | |
| Bacon | 6,564 |
(* no fat - pure meat)
Cattle meat, when used with blubber, has 10 times more fat content than pure meat (compare pork - 2g per 50g and lard - 21g per 50g). The separate use of a fatty layer gives the same result.
Birds are distinguished by the presence of a specific skin in which all fats are concentrated. The difference in the content of saturated fatty acids in meat with skin and pure meat is 5-10 times. Such a large variation is associated with the conditions for growing birds: Domestic bird, fed with grass and grain, contains 2 times less fat than a farmer fed with mixed fodder.
Dairy products and eggs
Milk and dairy products are a good alternative to meat as a source of saturated fat.
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Good taste and equal amount unsaturated and saturated fatty acids fats in dairy products allow you to balance your daily diet.
| Type of dairy products (portion 50 grams) | Saturated fat (g) |
| Skimmed milk | 0,156 |
| Semi-fat milk | 1,483 |
| Whole milk | 3,492 |
| Sour cream 10% | 3,721 |
| Sour cream 20% | 6,379 |
| Fat-free cottage cheese | 0,152 |
| Curd 10% | 2,744 |
| Curd 20% | 5,540 |
| Hard cheese (30%) | 2,533 |
| 23,562 | |
| 2,931 |
When consuming milk, one should be aware of a possible allergic reaction due to the nature of polyunsaturated fats - fats cause inflammation, as a result - the body gets into a stressful state, which is an allergy. Lactose is a strong allergen, which further enhances the effect of allergies. This rarely happens, but it does happen.
Confectionery
Confectionery is the source of the troubles of modern mankind. Use of cheap ingredients, trans fats, dyes and other harmful additives poisons the human body no worse than poison.
polyunsaturated fats in confectionery enhance flavor and increase viscosity.
This feature is a characteristic feature of saturated fatty acids - they harden at room temperature. Therefore, such a pleasant, tasty and soft chocolate bar is actually stuffed to the ears with fat, so much so that it does not even harden.
Vegetable oils
The daily requirement of saturated fat is 25% of the daily diet.
Choose products based on the calculations made, using different menu options, and eat right!
