The fats - nutrition

Lack of knowledge about nutrition has led many people to adopt a negative stance towards any food containing fats, considering them a forbidden component to be avoided at all costs. It is crucial to understand the role of fats in our diet, as well as to demystify some beliefs about their behavior and their relationship with other nutrients and macronutrients we ingest.

Below, we will explore everything related to fats, so that we can understand how to include them in our diet in a healthy way, what types of fats we should avoid and which ones are beneficial to our diet.

What are fats?

Fats are a type of nutrient present in many of the foods we eat. They are classified as lipids and are essential in the formation of nerve tissue. They play a crucial role in the production of energy for the body, so their intake is necessary to maintain good health.

Importance of fats

As mentioned above, fats are essential for the generation of energy in our body. While the consumption of carbohydrates provides immediate energy, once these reserves are depleted, fats act as a source of stored energy, allowing our body to function optimally in its daily activities. Another important function of fats is to facilitate the absorption of vitamins. By consuming fats, our body can absorb vitamins from food more effectively, which reduces the amount of vitamins needed to meet our body's minimum requirements.

In addition, fats are necessary to obtain essential fatty acids, such as linoleic acid, which our body cannot synthesize and which is essential for the proper functioning of several biological functions.

Types of fats

There are different types of fats, which can be classified according to their main characteristics into saturated fats, trans fats, monounsaturated fats and polyunsaturated fats.

Saturated, trans, monounsaturated and polyunsaturated fats:

• Saturated fats are some of the most detrimental to our health. They are responsible for increasing cholesterol, which can cause multiple problems to the cardiovascular system. They are commonly found in animal and some vegetable products.

• Trans fats are undoubtedly the most harmful. Like saturated fats, they increase cholesterol levels in the body, which can lead to various cardiovascular diseases. Processed foods and industrial baked goods are the main sources of trans fats. Their consumption is extremely harmful, so it is advisable to avoid them even in small amounts.

• Monounsaturated fats come from oils such as olive oil and some nuts, such as hazelnuts. Unlike saturated and trans fats, they are very beneficial to our health. They act as a protector of the cardiovascular system, helping to mitigate the negative effects of saturated and trans fats.

• Polyunsaturated fats are frequently found in vegetable oils, such as sunflower and soybean oil. They can also be found in various types of fish, such as salmon. Their consumption is related to the improvement of arterial health, helping to prevent cerebrovascular and cardiovascular diseases. Like monounsaturated fats, they are recommended in a balanced diet.