Healthy fats and fatty acids. Unsaturated fats for weight loss: foods that are good for the body

Everyone talks every now and then 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 to consume and others are not, few people understand what this actually means.

Unsaturated fatty acid often described as "good" fats. They help reduce the likelihood cardiovascular diseases, reduce the amount of cholesterol in the blood and have many other health benefits. When a person partially replaces saturated fatty acids in the diet with them, this has a positive effect on the condition of the entire body.

Monounsaturated and polyunsaturated fats

"Good" or not saturated fats, as a rule, enter the body with vegetables, nuts, fish and seeds. Unlike saturated fatty acids, at room temperature they retain liquid form. They are divided into monounsaturated and polyunsaturated. Although their structure is more complex than that of saturated fatty acids, they are much easier to absorb by the human body.

Monounsaturated fats and their effects on health

This type of fat is found in various food products and oils: olive, peanut, rapeseed, safflower and sunflower. Numerous studies have shown that eating foods rich in monounsaturated fatty acids reduces the risk of developing diseases. of cardio-vascular system. In addition, it can help normalize blood insulin levels and improve the health of patients with type 2 diabetes. Monounsaturated fats also reduce harmful low-density lipoproteins (LDL) without affecting protective high-density lipoproteins (HDL).

However, these are not all the health benefits of this type of unsaturated fat. And this is proven 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 women whose diet includes more monounsaturated fats (as opposed to polyunsaturated fats) have a significantly reduced risk of developing breast cancer.
Losing weight. 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 relieve the symptoms of this disease.
Reduce belly fat. According to a study published by the American Diabetes Association, a diet rich in monounsaturated fats may reduce belly fat more than many other types of diets.

Polyunsaturated fats and their effects on health

A number of polyunsaturated fatty acids are essential, that is, they are not synthesized by the human body and must come from the outside along with food. These unsaturated fats contribute normal functioning the whole body, building cell membranes, proper development nerves, eyes. They are necessary for blood clotting, muscle function and performance. Eating them instead of saturated fatty acids and carbohydrates also reduces levels bad cholesterol and the amount of triglycerides in the blood.

Polyunsaturated fats have 2 or more bonds in a chain of carbon atoms. 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;
non-hydrogenated soybean oil;
flax seeds;
soybeans and oil;
tofu;
walnuts;
shrimp;
beans;
cauliflower.

Omega-3 fatty acids can help prevent and even treat diseases such as heart disease and stroke. In addition to reducing blood pressure, high-density lipoproteins and a decrease in triglycerides, polyunsaturated fats normalize blood viscosity and heart rate.

Some research suggests that omega-3 fatty acids may help reduce the need for corticosteroid medications 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 to ensure normal height, development and formation of cognitive function in a child.

Omega-6 fatty acids help improve heart health when consumed in place of saturated and trans fats and can be used to prevent cardiovascular disease. They are contained in:

avocado;
paps, hemp, flaxseed, cottonseed and corn oil;
pecans;
spirulina;
whole grain bread;
eggs;
poultry.

Unsaturated fats - food list

Although there are many supplements containing these substances, obtaining polyunsaturated and monounsaturated fatty acids from food is considered more beneficial for the body. About 25-35% of daily consumption calories must come from fat. In addition, this substance helps to absorb vitamins A, D, E, K.

One of the most affordable and healthy products which contain 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 essential for heart health.
Salmon. Very beneficial for the health of the cardiovascular system and, in addition, is great source squirrel.
Avocado. IN this product contains a large amount of unsaturated fatty acids and a minimal amount of saturated fatty acids, as well as such nutritional components as:

Vitamin K (26% of the daily value);

Folic acid (20% of the daily value);

Vitamin C (17% DV);

Potassium (14% of d.n.);

Vitamin E (10% DV);

Vitamin B5 (14% DV);

Vitamin B 6 (13% DV).

Almond. An excellent source of monounsaturated and polyunsaturated fatty acids, it also provides human body vitamin E essential for health skin, hair and nails.

The following table provides a list of foods that contain unsaturated fats and an estimate of their fat content

	Polyunsaturated fats (gram/100 grams of product)	Monounsaturated fats (gram/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, fried 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 such as olive, canola, peanut and sesame instead of coconut and palm.
Consume foods with high content unsaturated fats (fatty fish) instead of meat containing more 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, mayonnaise-type dressings)

Remember that having included foods from the list with unsaturated fats in your diet, you must refuse to eat the same amount of foods high in saturated fats, that is, replace them. Otherwise, you can easily gain weight and increase lipid levels 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

Fats perform many useful functions in the body: they participate in the formation of hormones, serve as raw materials for cell membranes, moisturize our skin, provide us with energy, and help absorb vitamins.

As we looked at, fats can be saturated (lard, butter, pork, milk...) and unsaturated (vegetable oils, nuts, avocados, fish...). Saturated fats are “saturated” with hydrogen atoms. In unsaturated fats, the number of hydrogen atoms is reduced and the bonds between carbon and hydrogen are replaced by carbon-carbon bonds.

In this post we will look at another type of fat that general opinion It is considered absolutely beneficial for the body. These are monounsaturated fats. Monounsaturated fatty acid molecules contain only one bond lacking hydrogen atoms (or one carbon-carbon double bond).

Photo: Alejandro Porto, Wikimedia Commons

It is this circumstance that causes the liquid structure of monounsaturated fats at room temperature and thickening when cooled.

Thanks to this, olive oil, which contains a maximum of monounsaturated fats, hardens in the refrigerator. And as soon as you take it out of there, it becomes liquid again. If the oil does not thicken, then most likely it is a fake.

What are the benefits of monounsaturated fats?

Monounsaturated fats are generally recognized as one of the healthiest and healthiest fats. They share the palm with omega-3.

One of the main benefits of monounsaturated fats is their ability to reduce levels of “bad” cholesterol (LDL), which is blamed for the formation of cholesterol plaques in blood vessels and arteries and, therefore, increasing the risk of cardiovascular disease.

Monounsaturated fats also increase the level of “good” cholesterol (HDL), which removes excess “bad” cholesterol from the blood and fights cholesterol deposits in the blood vessels. In a nutshell, it looks like this: “bad” cholesterol settles in the walls of the arteries and forms cholesterol plaques, which cause atherosclerosis and increase the risk of cardiovascular diseases. “Good” cholesterol simply detaches “bad” cholesterol from the walls of blood vessels and carries it to the liver, where it is processed into bile or excreted from the body. Voila.

Due to these two features, monounsaturated fats are considered the best friends of the heart. Mediterranean diet, in which there is a maximum consumption of olive oil, is traditionally associated with longevity, slimness and healthy heart. Sun, sea, monounsaturated fats... beauty...))

Research has also shown that consuming monounsaturated fats may reduce the risk of breast cancer in women. A study conducted in Sweden found that women whose diets are rich in monounsaturated fats are at a reduced risk of breast cancer (in contrast to women with high level consumption of polyunsaturated fats, whose risk was increased). This study also found that consumption was not associated with breast cancer risk.

In addition, monounsaturated fats contain vitamin E, which is an antioxidant ( Antioxidants are natural compounds that protect our body cells from damage caused by free radicals ). Vitamin E is considered an essential vitamin for women, from nourishing and protecting skin and hair from aging to supporting reproductive function female body.

And on top of all these health benefits, foods containing monounsaturated fats are also delicious!

Main sources of monounsaturated fats

All the fats we eat are a mixture various types fatty acids. The most common food containing monounsaturated fat is olive oil. It contains 75% monounsaturated fatty acids (in particular, oleic acid), and the remaining 25% are saturated and polyunsaturated fatty acids, which are no longer so unconditionally beneficial for our body.

Besides olive oil and olives, good sources of monounsaturated fats include macadamia nuts (80% monounsaturated fatty acids), avocados (71%), almonds (70%), canola oil (59%), peanuts and peanut butter (46%).

As we can see, the sunflower oil we are used to is not included in this list; it contains only up to 30% oleic acid. But science and selection do not stand still, and not so long ago sunflower varieties were developed, from which they are obtained with an oleic acid content of up to 80%. Yes, such oil can definitely compete with olive oil, primarily due to its low price. High oleic sunflower oil has already appeared on Russian market. I was able to find it under the brands “Zateya” and “Rossiyanka”.

Monounsaturated fats are also found in animal products. Animal foods rich in monounsaturated fatty acids include herring, halibut, goose liver, cod liver, lean veal, egg yolks. The monounsaturated fatty acid content of these products varies from 40 to 65%.

It remains to summarize:

Monounsaturated fats have only benefits for the body, harmful effects was not noticed.

They are not only healthy, but also delicious. Who knows what delicious things can be made from avocado, other than guacamole?

Olive oil is an undeniably healthy product.

Well, as in any matter, and especially in the case of fats, the wisdom is that the benefits are always in moderation.

Fats are an integral part of the diet; they have an impact on human health beneficial influence. Their moderate consumption helps the body launch the necessary internal processes. But not all fats are equally beneficial; excess consumption of some of them leads to excess weight. Fats can be saturated (animal) and unsaturated (vegetable). Usually limit consumption saturated acids, as they increase cholesterol levels in the blood.

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Main differences

The main difference between polyunsaturated fatty acids (PUFAs) and polyunsaturated fatty acids is hidden in the chemical structure. Saturated fatty acids are single bonds between carbon molecules. And unsaturated fats are characterized by double or more carbon bonds, due to which they are not combined. This activity allows it to pass through cell membranes without the formation of solid compounds.

If we do not consider scientific terminology, there is a difference in external signs. Just look at the acids in them natural form: in saturated fats at normal temperature solid form, while monounsaturated ones have a liquid form.

Saturated fats bring invaluable benefits reproductive system, they are also important for the construction of cell membranes. With their help, vitamins and microelements are better absorbed. They are very useful for the body in cold weather, as they are a source of additional energy. The daily amount of consumption varies from 15 to 20 grams.

Research has shown that a lack of fat can be harmful to health by negatively affecting brain function and changing brain tissue. Such phenomena are rare, but they do occur in some cases. If you completely abandon the consumption of saturated acids, then the body’s cells will begin to synthesize them from other products - this is an extra burden on internal organs.

Saturated fats in foods

Large consumption of foods high in saturated fats leads to the development of various cardiovascular diseases (atherosclerosis, hypertension). Therefore, doctors advise taking control daily use fats, most of them are best obtained from PUFAs.

The list of foods that are the main sources of saturated acids is quite extensive:

1. Milk products with an increased mass fraction of fat. Cheese, butter, milk, cottage cheese, sour cream, cream. Dairy fats often cause allergic reactions.
2. Meat products. Beef, pork, poultry (turkey, chicken), sausages, bacon, sausage products.
3. Confectionery and bakery products (ice cream, chocolate, desserts, candies).
4. Fast food and sauces.

If possible, you should limit your consumption of these products. People who are prone to obesity and lead sedentary lifestyle life, it is worth limiting the consumption of these fats to 10-15 grams per day for weight loss.

Unsaturated fats

You need to understand which foods contain more essential fats and which contain less. To do this, you need to familiarize yourself with the list of products that contain the most beneficial unsaturated acids.

IN good nutrition special role allocated to vegetable oils. A rich chemical composition is required by every organism for normal life. The healthiest ones include olive, sesame, almond, flaxseed, walnut and avocado oils.

But olive oil remains the leader. When consumed, it affects brain function positive influence, prevents the development of heart diseases. Acts as effective prevention inflammatory diseases, as it saturates the body with Omega-3 and 6. But beneficial features raw materials largely depend on the degree of purification and extraction.

Fatty fish contain both monounsaturated fatty acids (MUFA) and PUFA. The following fish are the healthiest:

salmon;
mackerel;
herring;
tuna;
halibut.

Fatty fish has a positive effect on the functioning of the heart, is useful for diabetes, and helps overcome depression.

The benefits of nuts are due to their beneficial chemical composition: Omega-3, magnesium, selenium, calcium, vitamins B, A, E. Hazelnuts, almonds, cashews, pistachios, walnuts are a good source healthy fats. They have antioxidant properties and have a positive effect on the condition of nails, skin, and hair.

Clinical studies have shown that hazelnuts and walnuts paired with almonds can lower cholesterol levels in the blood and enrich the body with beneficial lipids.

Vegetables, fruits, sunflower seeds nourish the body big amount useful microelements. Especially high in Omega-3, calcium, iron and zinc are found in avocados, pumpkin, olives, cauliflower, sesame seeds. These substances improve blood circulation, support the immune system, and prevent the development of plaques on the walls of blood vessels.

Benefits of Omega-3 and Omega-6

It’s also worth finding out why these substances are needed in the body. Scientific research showed that Omega-3 helps patients reduce their use of corticosteroids when treating arthritis. Scientists have put forward interesting version that these acids reduce the risk of developing dementia in older people. This acid is useful for pregnant women and during breastfeeding. Due to this, the child’s growth and development are normalized. The product is valued among bodybuilders.

Systematic intake of Omega-6 in a positive way affects the functioning of the heart.

But these acids must be introduced into the diet correctly. When purchasing products, you should give preference to those products that are enriched with Omega-3. This is quite simple to do, since this acid has been actively added to bread, milk, and cereal bars. It is better to replace the usual sunflower oil with olive or flaxseed oil. You should start adding ground milk to salads, baked goods, and homemade yoghurts. flaxseeds. also in daily diet nuts must be present.

Dietary fat comes from the food you eat. It is different from what the human body produces when consuming too many calories. It is one of the types of dietary fat, but there are also several other varieties - saturated, monounsaturated, trans fats.

Polyunsaturated fats are foods that are primarily composed of polyunsaturated fatty acids (PUFAs). These acids have chemical structure, which contains a double bond between two or more sets of carbon atoms. PUFAs have some similarities to monounsaturated fatty acids (MUFAs), which contain only one double bond between two carbon atoms. Each of them benefits the body when consumed in moderation.

Benefits

The body needs fats to maintain vitality. important functions. They protect it, help cells function normally and absorb certain vitamins.

Polyunsaturated fats have special benefits. They provide the necessary nutrients, such as vitamin E, which is an antioxidant that helps protect body cells; and also contain Omega-3 and Omega-6 fatty acids. Studies have shown that Omega-3 fatty acids improve blood circulation, reduce inflammation and improve heart function.

Some researchers also believe that diets high in Omega-3s can improve brain activity. Most of them recommend getting required dose these fatty acids from polyunsaturated fatty foods, not additives.

Products containing PUFAs

Polyunsaturated fats included large number products that a person consumes daily. They can be found in many varieties of fish, nuts and vegetable oils.

Sources of PUFAs in fish:

Trout
Longfin tuna
Salmon
Herring
Mackerel

Nut and grain sources of PUFAs:

Walnuts
Sunflower seeds
Flax seeds
Chia seeds
Sesame seeds

Oil sources of PUFAs:

Soybean oil
Corn oil
Sunflower oil
Linseed oil
Safflower oil

Tofu and soybeans are also good sources of PUFAs.

How necessary are polyunsaturated fats for weight loss?

Although polyunsaturated fats are important for the health of the body, this does not mean that you need to consume more of them. They, like the others, contain 9 calories per gram. Consequently, by consuming foods high in these substances, more calories enter the body. Excessive amounts of them in the diet can lead to weight gain and make it difficult to lose weight.

When trying to lose weight, you need to limit your intake fatty foods. Most experts recommend consuming no more than 30% of total calories from fat and less than 10% from saturated fat. Therefore, it is better to get most of your fat from polyunsaturated or monounsaturated fats.

Where to find polyunsaturated fats

Some food brands provide detailed information about the type of fat in the product, but not all, so you need to know in what grocery store you can find products containing PUFAs.

Dairy and meat products typically contain saturated fat. Groceries (crackers and baked goods) often contain dangerous trans fats. Therefore, when shopping, you need to avoid these departments.

In the baked goods aisle are healthy oils which contain polyunsaturated fats. It must be remembered that oils that contain PUFAs are liquid at room temperature. They are usually stored on the lowest shelves under solid fats. Nuts and seeds can be found in the baking section.

And of course, you need to replenish your stock of polyunsaturated fatty foods in the fresh fish department. One serving of fish, such as salmon or trout, not only provides the necessary healthy fat, but is also good source squirrel. A diet that includes protein healthy carbohydrates and fat sources will help the body achieve the desired results and maintain a healthy weight.

Saturated fats are increasingly discussed due to the impact they have on human health. This increased attention arose since they became part of many food products, especially confectionery products. Previously people knew that any diet should contain vitamins, proteins, carbohydrates and fats. However, today they have begun to abandon the latter en masse. But it wasn’t just that they were used in the past. What happened?

What do fats do in the body?

Biologists, nutritionists, food scientists, and even ordinary housewives who understand cooking know that the body cannot be healthy if it is not given timely necessary elements, especially proteins, carbohydrates and fats. In this article we will only talk about fats, although this does not mean that they are more important than the other two elements. We’ll just leave proteins and carbohydrates for separate studies.

So, fats. In chemistry they are called triglycerides, which belong to the class of lipids. These elements are part of the membrane, which allows cells to pass other substances. Lipids also provide enzyme activity nerve impulses, muscles, create connections for different cells and participate in processes necessary for the functioning of the immune system.

Among the known functions that fats perform in the body, we highlight energy, heat insulation and protection. Without fats, there will be no energy to create proteins and other complex molecules. The body will not be able to absorb fat-soluble vitamins and carry out many other chemical processes.

Fats and lifestyle

Humans need fats. But it is important to remember that the body must use them, and not accumulate them. How more active image life, the more lipids are consumed. The modern rhythm of life is less and less conducive to activity - sedentary or monotonous work, relaxing on the Internet or in front of the TV. We rarely walk home, more often on public transport or car. The result is that the body does not need the energy it receives from fats, which means they remain untouched and accumulate.

A sedentary daily routine is complicated by a fat-rich diet. The ever-accelerating pace of life does not give people the opportunity to eat in peace home environment. You have to snack on fast food in eateries or products from the confectionery industry on the go. These types of foods supply the body with a lot of lipids, as well as foods containing saturated fats. They do harm.

Fats in detail

By chemical features Lipids are divided into two categories - saturated and unsaturated fats. The former molecule has a closed structure. It is unable to attach other atoms to itself. The chain of unsaturated fats has open carbon atoms. If there is only one such atom in the chain, then the molecule is called monounsaturated. There are also chains in which several carbon atoms have free space. These are polyunsaturated molecules. Why do we need all these chemical details?

The fact is that it is the ability of the chain to attach other atoms to itself that makes the fat entering the body useful. What is its use? The fact is that these free places create conditions for the formation of new molecules. Free carbon atoms in fats add other elements to themselves, after which the new chain becomes more necessary and beneficial for the body. Saturated fats do not have this ability, so the body cannot use them for other purposes. Because of this, when there is excess intake, they accumulate.

Cholesterol should be your friend

Saturated fats have another feature that makes them outcasts. They contain cholesterol. As soon as they heard this word, many immediately thought about vessels, overweight, cardiac muscle. Yes, unfortunately, the consequences of modern lifestyle have made cholesterol an enemy for many.

However, this molecule is not always harmful. Moreover, our body needs it so much that it produces it itself. For what? Without cholesterol, the process of creating many hormones (cortisol, testosterone, estrogen and others) is impossible. In addition, this organic compound is involved in complex intracellular reactions, on which the activity of the entire cell, and therefore the entire organism, depends.

The Journey of Cholesterol

The human body is supplied with cholesterol in two ways - produced in the liver and supplied through fats. Saturated and unsaturated lipids supply cholesterol in different compounds. The fact is that this substance does not dissolve in water. It enters the blood along with lipoproteins. These molecules have complex structure and a very diverse composition.

Low-density lipoproteins are already loaded with cholesterol. They simply move with the blood throughout the body and are used by those cells that lack this substance. These lipoproteins are found in saturated fats.

If cholesterol enters the body in the form of lipoproteins with high density, then there is more benefit. These elements contain little cholesterol and are able to add it. Therefore, approaching those cells that have excess cholesterol, they take it and transfer it to the liver. There it is processed and removed from the body. Such lipoproteins are found more often in unsaturated fats.

Don't Skip Fatty Acids

Excess of unused lipids and cholesterol in the body leads to very serious illnesses. An important factor good health is nutrition. Care must be taken not to enter the body with food. large quantities saturated fats. What products contain them?

All lipids are very complex in composition. It cannot be stated unequivocally that only animals or only plant food consists of certain substances. Saturated fats are found in both animal and plant foods. Meat, lard, and butter are carriers of saturated lipids of animal origin. If we talk about carriers plant origin, then these are cocoa (its oil), coconut and palm (their oils).

Animal Fatty Acid Sources

Saturated animal fats contain everything fat soluble vitamins(A, C, carotene, D, B1, E, B2). However, the cholesterol content in them is very high (in oil - 200 mg/100 g, in lard - 100 mg/100 g). It is advisable to consume these fats in limited quantities - no more than 70 grams per day.

The best way out is to replace animal lipids with plant lipids consisting of unsaturated fatty acids. Butter is replaced with olive oil (this is the most The best decision, since this product does not contain “bad” cholesterol at all), flaxseed or sunflower. Meat is replaced with fish.

Remember: saturated fats are high-calorie foods. If you indulge in meat, fries or a hamburger during the day, be sure to walk a few stops on your way home. This is the easiest way to use up the lipids you eat.

Plant sources of harmful lipids

Saturated fats are vegetable oils. A very unusual phrase. More often we are used to hearing that they replace fatty acids. Yes, they did that before. Today this is also practiced, especially in the confectionery industry. Just replace the butter with palm oil. This is a very worrying trend.

Palm and coconut oil- These are saturated fats. Which products don't have them? Only those prepared at home. If you eat in public catering, then avoid consumption unhealthy fats you won't succeed.

Many manufacturers add either cheap Palm oil(instead of expensive animal fats), or artificial trans fats. The latter is a masterpiece of cynicism Food Industry. To increase the shelf life of products and make them cheaper, food scientists take chains of unsaturated fats and add oxygen to them (in the free spaces of the molecule). As a result, the chain loses its useful features, turns into solid vegetable fat, which is convenient for use, but very useless for the body. The cells don't know what to do with it and just accumulate it.