Are Fats Good For You? Fat has already become a taboo word, and is feared as much as it can nowadays. In fact, these are essential ingredients in our diet, as are vegetables, proteins. Fats have the role of regulating hormones.
Fats are an important component of a balanced diet, having specific roles in the body. Being the nutrients with the highest energy intake (9 kcal/ gram) they must be consumed in moderate quantities in order not to contribute to a higher energy intake than the needs of the body and determine the occurrence of obesity, with the associated health problems.
The fats are classified in
- Unsaturated fats (found in most vegetable oils and fish oil) – are good for the body and must be present in daily nutrition
- Saturated fats (of animal origin: meat, dairy, eggs) – with negative effects on health if consumed in large quantities
- Trans fats (from processed products, fried foods) – must be eliminated from the diet, as they increase the risk of cardiovascular disease and type 2 diabetes.
Foods with a high content of saturated fat include:
cheese and other whole milk butter fat meat pastry cakes and creams palm and coconut oil.
What does the body need fat for?
- A source of antioxidant vitamins – Essential for cell growth -Important in regulating metabolism
- Used in the production of hormones, for example, estrogen and thyroid
- A source of energy
Are saturated fat good or bad for you?
You can consume a variety of types of fats, from different sources, as long as the intake of those saturated is below 10% of the daily energy requirement limit, which is the equivalent of ~ 20g of saturated fat per day. A high intake of saturated fat increases “bad” cholesterol or LDL, this increasing the risk of cardiovascular disease and type 2 diabetes. Foods with a high content of saturated fats include: cheese and other whole milk, butter, fatty meat, pastries, cakes and creams, palm oil and coconut.The bad fats are of animal origin, have a solid consistency, increase the level of cholesterol in the blood, increase the risk of cardiovascular disease and fall into two categories: saturated and trans fats.
The saturated ones are in butter, fat dairy, fat cheese, pork.Trans fats are more harmful than saturated fats and are found in pastries, snacks, fast foods, fries.