Without fats, no cells, no neurons, no hormones, no vitamins A, D, E, K, no bile salts necessary for digestion… In short: no life! “We absolutely must consume them to stay healthy. But not just any. All are made up of a “mixture” of different fatty acids: saturated, monounsaturated, polyunsaturated, trans… “They are classified among the “good fats” or the “bad” according to which one predominates”, specifies Marie-Caroline Savelieff, nutritionist dietitian.
In video: 4 good reasons not to shun good fats
Good fats or bad fats: how to tell the difference?
>> The good fats are omega-3 and 9. Anti-inflammatories, heart protectors and anticancer, good for the brain and antidepressant, they are also easily burned by the body.
- Foods rich in omega-3: salmon and other “well-bred” fatty fish, nuts, lamb’s lettuce, walnut oil, Bleu-Blanc-Cœur certified products, etc.
- Foods rich in omega-9: olive, olive oil, duck fat, hazelnut.
>> The bad fats are omega-6 and saturated fatty acids. They do the opposite. We actually need all of these fats in a certain balance.
- Foods rich in omega-6: sunflower, corn, soybean oils.
- Saturated fats: meat, cheese, “fatty” sauces in general, whole milk and dairy products, especially cooked butter.
>> The fats to banish are all hydrogenated and trans fats. Industrial products: savory and sweet biscuits, spreads, “bad” margarines, “bad” pastries, ready meals, low-end sauces.
Good fats also help keep the line
Good fats help you manage weight better, even if the bold remains the most caloric nutrient. “All the bold provide 9 kcal per gram, but certain acids bold promote weight gain and others loss , notes Véronique Liesse, dietician-nutritionist. When you lack omega 3, you can block slimming, so you have to cover the recommendations; no more, however, because it would be useless. We recommend an intake of omega 3 (EPA and DHA) of the order of 500 mg per day, and acid bold alpha-linolenic acid (omega 3 of vegetable origin), around 2 to 3 g per day.”
Conclusion ? When we cover our needs bold, it is not stored, it has a functional role. Conversely, if we do not bring this boldthe body can begin to store or slow down the destocking!
Read also :
- Calculate your BMI with our online tool
- Slimming: knowing how to recognize when you are really hungry
- I destock with the good fats
- 9 foods with high satiety capacity
