Lipids: how much to consume?
In a balanced diet, 30 to 35% of intake comes from fat. Indeed, these provide energy, fat-soluble vitamins (A, D, E, K) and essential fatty acids for the functioning of our body. This may seem easy to respect, but when we look closely at the composition of our plates, the addition of fat increases very quickly. Indeed, some foods (cakes, ready meals, sauces, red meat, etc.) contain hidden fats…
Moreover, in this 30%, a third of each must correspond to a particular type of fatty acid (saturated, mono-unsaturated and poly-unsaturated). The secret is therefore to vary your intake throughout the day or week. To prevent them from falling apart and becoming downright harmful, heat them as little as possible (they should never “smoke”). Ideal for healthy cooking: add cold fat 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, fresh cream, whole milk, eggs, offal, charcuterie, 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 : You should not banish 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 different foods and their derivatives in oil: soya, 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 hinder 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 thus 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: daily
Who are they ? These polyunsaturated fatty acids are found in fatty fish (sardines, herring, mackerel, salmon, sea trout) but also certain shellfish (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, blood pressure, triglyceride and bad cholesterol levels. A deficiency in omega 3 could even be responsible for depression and certain vision problems!
Their disadvantages : Just 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 must of course appear in your menus!
Trans fatty acids: to avoid outright
Who are they ? They are found in small quantities in certain foods (milk and meat) but especially in products resulting from industrial transformations which require the solidification of fats (pastries, pastries, breaded products, chocolate bars, biscuits, etc.). They are then often called “partially hydrogenated fats”.
Their advantages : They allow longer preservation of fatty products.
Their disadvantages : Those from industry increase the risk of cardiovascular disease and even breast cancer.
Conclusion : It is advisable to respect Afssa’s recommendations, namely a consumption of trans fatty acids limited to 2% of total energy intake.
-1610548113.jpg "Recurrent depressive disorders alter the components of our metabolism")
-1603815361.jpg "The benefits of the ketogenic diet for our heart")
