Good and bad dietary fats
Fat is far from being an enemy for the body, and the body needs it to function properly. But you have to be careful not to store too many of them, and especially to find a good balance between good and bad fats, the latter can be dangerous in the long term.
Why does the body need fat?
What is commonly called fat is referred to as lipids in nutritional and medical jargon. These lipids have an extremely important role for the body.
First of all, fats form the main source of energy , twice as much as proteins or carbohydrates. Via a phenomenon called lipogenesis (1) which occurs in adipose tissue, lipids are transformed into energy reserves. These fat reserves make it possible in particular to manage intense physical efforts .
Lipids consist in particular of triglycerides, cholesterol and phospholipids. These components must be perfectly balanced in the body so as not to increase the risk of heart or vascular diseases. To achieve this, diet and a good distribution between good and bad fats play a crucial role, often more than physical activity.
Saturated fats: bad fats?
We often tend to confuse saturated fatty acids with trans fatty acids. The former are found in natural products while the latter have undergone industrial processing . These are the ones that must be avoided at all costs.
Saturated fats are found in animal fats (milk, butter, meat, bacon bits, etc.) but also in certain vegetable oils such as coconut oil or palm oil.
These fats are triglycerides. Consumed in too large quantities, they promote the production of bad cholesterol in the body and can cause cardiovascular disorders . This is why they are sometimes considered “bad fats”. However, you don’t have to completely eliminate them from your diet. The most important point is to consume them in limited quantities .
Vegan diets are virtually free of saturated fatty acids. It is very rare to find high cholesterol levels in people who follow this diet.
Unsaturated fats: the good fats
To find the perfect balance between good and bad fats, you have to focus on unsaturated fats. These are lipids that are called “good fats”, and that are found mainly in the plant world.
Among these fats, we distinguish between monounsaturated and polyunsaturated fatty acids. In the first category, we mainly find Omega-9. These have the effect of lowering the level of bad cholesterol but also of calming certain inflammatory reactions. Olive oil is very rich in it, as is peanut oil. Avocados, nuts and nuts also contain it.
Polyunsaturated fats mainly concern Omega-3 and Omega-6, essential fatty acids because the body cannot produce them. They must then come from food. Fatty fish such as salmon, herring or tuna are rich in Omega-3, as are oil and flax seeds or raw spinach. Omega-6s are found in certain oils that are liquid at room temperature, such as grape seed, sunflower, walnut or peanut oil.
Attention, it is essential to maintain a good balance between the ingestion of Omega-3 and Omega-6. Thus, it avoids a risk of developing chronic diseases. In general, the French consume too much Omega-6 because many industrialists use sunflower oil in their products, because of its low cost. A good balance between fatty acids thins the blood and reduces certain inflammatory phenomena.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.