They are a type of nutrient as feared as necessary, but bad reputation plays against it. We talk about the Fatsan essential ingredient for our body but, however, you have to know how to choose. «It is essential in our diet because it performs several important functions: It is necessary for the formation of cell membranes and hormones; It is an important source of energy and are source of fat -soluble vitamins (A, D, E and K), ”he explains Clara Joaquín OrtizCoordinator of the Nutrition Area of the Spanish Society of Endocrinology and Nutrition, who adds that, in addition, “fats help protect vital organs, regulate body temperature and contribute to satiety and to the taste of food ». Therefore, «it is not about eliminating them, but about choosing the right ones. One of the most widespread myths is that all fats are bad and this is not true, ”he says Uxía RodríguezSecond Vice President of the General Council of Official Dietitian-Nutritionist Colleges (CGCODN) and President of the Official College of Dietitismen-Nutritionists of Galicia.
Before the challenge of choosing the most convenient, the golden rule is to «choose fresh and unprovided foods, following a balanced diet. The important thing is to choose the source of fat, rather than eliminate it completely »Joaquín Ortiz advises. Specifically, as detail by the SEEN spokeswoman, «healthy fats are mainly unsaturatedwhich are divided into monounsaturated and polyunsaturated. These fats contribute Cardiovascular health benefits help control cholesterol levels and have anti -inflammatory effects ».
Among the monounsaturadas, the Extra virgin olive oil, avocado, nuts or oliveswhile polyunsaturated are present in Blue fish (salmon, sardines, mackerel, tuna); seeds (chia, sesame), Walnuts or vegetable oilslike sunflower.
In front of them, the fats that can result harmful for health they are mainly Trans and saturated. “Its usual consumption is associated with a greater risk of cardiovascular diseases and the increase in inflammation,” warns Joaquín Ortiz, who remembers that these fats are in «Processed foods, in industrial pastries, fast food, packaged snacks or industrial margarineswhile the saturated ones are present in Red meats and sausages, whole dairy, palm and coconut oils or industrial pastry». Therefore, “reduce the consumption of trans fats and moderate saturated, while prioritizing healthy, is key to protecting the heart and maintaining good general health,” emphasizes the SEEN spokeswoman.
Erroneous beliefs
A frequent mistake, as Rodríguez warns, “is Think that eating fat fattens. However, weight gain is due to excess calories, not to a specific nutrient. In fact, You can lose weight eating fats, provided they are of quality and inside a balanced diet. The healthy They help stay satiated For longer, which contributes to taking the right amount of food ». In addition, it is also common to fall into error, to “trust products labeled as 0% fat, not knowing that they often contain large amounts of sugar or other unhealthy products to compensate for flavor, ”warns the second vice president of the CGCODN.
Although the most important thing is the total amount and quality of the fats that are ingested throughout the day, there are some aspects to take into account according to the time of the day in which they are taken. «In the morning it is a good time to consume healthy fats, since the body has more time to use them as energy. In fact, Incorporate them at breakfast or food (avocado, nuts or olive oil) can favor satiety and avoid pecking throughout the day, ”advises Joaquín Ortiz, who remembers that“ at night it is not necessary to avoid the fats completely, but it is convenient that dinner is lighter and more easy to digest. An excess of fat at the last minute can hinder digestion and affect sleep quality».