Lipids: how much to consume?
In a balanced diet, 30 to 35% of the intake comes from fat. Indeed, these provide energy, fat-soluble vitamins (A, D, E, K) and essential fatty acids for the functioning of our organism. It may seem easy to respect but when we observe the composition of our plates under a magnifying glass, the lipid addition becomes heavier very quickly. Indeed, some foods (cakes, ready meals, sauces, red meat, etc.) contain hidden fats, etc.
In addition, in this 30%, a third of each must correspond to a particular type of fatty acid (saturated, monounsaturated and polyunsaturated). The secret is therefore to vary your intake throughout the day or week. To prevent them from disintegrating and becoming downright harmful, heat them as little as possible (they should never “smoke”). Ideal for healthy cooking: add fat in the cold after steaming.
Saturated fatty acids: in limited quantity
Who are they ? Behind this name hide the best known and most solid lipids, that is to say those contained in fats of animal origin: butter, sour cream, whole milk, eggs, organ meats, cold cuts, meat (even lean cuts and poultry).
Their advantages: They allow the proper functioning of the nervous and hormonal system and improve the smoothness of food.
Their disadvantages : Consumed in large quantities, they increase the level of bad cholesterol responsible for the risk of cardiovascular disorders and promote weight gain.
Conclusion : Do not ban them from your diet (unless you suffer from cardiovascular disorders) but limit their consumption.
Omega 6: sparingly
Who are they ? These polyunsaturated fatty acids are hidden in various foods and their oil derivatives: soybean, rapeseed, sunflower, grape seeds, wheat germ, walnuts, corn, oilseeds (peanuts, pistachios, hazelnuts, almonds).
Their advantages : Their action on the prevention of cardiovascular disorders.
Their disadvantages : A diet too rich in omega 6 makes you fat. Excess omega 6 could even hamper the benefits of a diet rich in omega 3.
Conclusion : Omega 6 should be consumed in moderation.
Omega 9: in moderation
Who are they ? These monounsaturated fatty acids are found in certain vegetable oils (olive, peanut, rapeseed) and in pork fat.
Their advantages : Rich in polyphenols, they would increase the good cholesterol and lower the bad and therefore protect our arteries.
Their disadvantages : Their reputation as a health food, especially olive oil, star of the Cretan diet, masks their high calorie content!
Conclusion : Consuming them in moderation allows you to reap all the benefits without paying the costs directly on the hips …
Omega 3: every day
Who are they ? These polyunsaturated fatty acids are found in fatty fish (sardines, herring, mackerel, salmon, sea trout) but also certain crustaceans (crab, lobster) and finally soybean and rapeseed oil.
Their advantages : They would have a beneficial effect on our cardiovascular health: protection of the arteries,, reduction of the risk of thrombosis, arterial pressure, the rate of triglycerides and bad cholesterol. A deficiency in omega 3 could even be responsible for depression and certain vision problems!
Their disadvantages : Like omega 9, their benefits would almost make you forget their caloric value … Even if they play a role in the prevention of obesity by blocking the multiplication of fat cells.
Conclusion : They should naturally appear in your menus!
Trans fatty acids: avoid altogether
Who are they ? They are found in small quantities in certain foods (milk and meat) but above all in products resulting from industrial transformations which require the fat to be solidified (pastries, pastries, breaded products, chocolate bars, cookies, etc.). They are often called “partially hydrogenated fats”.
Their advantages : They allow a longer storage of fatty products.
Their disadvantages : Those from industry increase the risk of cardiovascular disease and even breast cancer.
Conclusion : The Afssa recommendations should be respected, ie a consumption of trans fatty acids limited to 2% of total energy intake.
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