Foods rich in fat: Table

time has come to put an end to the myth of the products with low fat content, the use of which in the diet was considered the best way to lose weight, prevent heart disease and other chronic diseases.The fact that the "pitfall" is often hidden under the word "fat-free product," in which the flavor and texture are compensated for by increasing the amount of salt, sugar or refined grains.The result "exceeded" expectations - world consumption of low-fat foods has led only to an increase in the average weight of a person.

low-calorie food - good or bad?

Why give up the products with very low body fat?Many people have long maintained this food because they believe low-fat dishes lacking flavor and full of restrictions.The fact is that fat slows down digestion, many diet built on eating low-fat foods make people fight hunger all day.

Dietary fat plays a crucial role in the exchange - every gram of it contains 9 calories.This calorie salutary in cases where food is scarce, it is very important for people who are unable to absorb large amounts of food.

What is fat?

Fats - this is our energy reserve.The body can store only a small amount of glucose as glycogen for energy, so it is important the presence of fat tissue that can make an unlimited quantity.The origins of this process is rooted in the distant past, when food was scarce, so its production waste a lot of energy.Today, this is no problem, but we continue to consume foods rich in fats, indiscriminately and in large numbers.Accumulated, thanks to their energy is now only during sleep and during physical activity.

Below are the most popular foods rich in fat (includes a list of fat per 100 g):

1. Palm oil - 93.7 g
2. desiccated coconut - 57.2 g
3. Butter - 51.4 g
4. Beef - 52.3 g
5. Chocolate - 32.4 g
6. sardines in oil - 29.9 g
7. Hard cheese - 24.6 g

types of fatty acids and why they are needed

There are two types of fatty acids: linoleic and alpha-linolenic.Fatty acid - essential components of cell membranes, they are converted into chemical regulators that affect blood clotting, and vasodilation t. D. The disadvantage of children characterized by slow growth, decreased immune function, rash.Sometimes this leads to vision problems and nervous disorders.

for proper development are also needed proteins.Without them, the immune system can not properly protect the body against bacteria and viruses.Therefore, it is important to eat foods rich in fats and proteins.

Does saturated fats heart disease?

Excessive consumption of saturated fatty acids most fraught with increased levels of LDL (low density lipoprotein), which increases cholesterol levels and reduces insulin sensitivity.Rich in protein foods, fats, carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity.Rich in dietary fiber protects against colon cancer, they are necessary for the prevention of hemorrhoids.Furthermore, the fibers are food for the normal (healthy) bacteria that are found in the gut and providing nutrients to saturation.The fibers contained in the beans, legumes and whole grains.

rich protein foods, fats, carbohydrates necessary for normal functioning in fairly large quantities.Nutritionists recommend limiting intake of saturated fatty acids of up to 10% of total calories (18 grams for those who consumes 1600 calories a day).The allowable range for makrorasprostraneniya carbohydrates is 45-65%.For example, if you eat 1600 calories a day, a reasonable intake of carbohydrates is 180 grams to 260.

Avoid "bad fats»

noticed, like pizza with tomato sauce, cheese and meat hardens after cooling?Hardness is a hint of ingredients high in saturated fats, which harden even at room temperature.Milk fat, tropical oils (coconut, palm) which are part of almost any ice cream, also largely contain saturated fats.The most popular products among young people, which is dominated by saturated fats: pizza and desserts, while the boiled meat is a source of protein.

like carbohydrates, proteins are important macronutrients.Clean white teeth - is an indication that a person consumes foods rich in fats and proteins. Protein provides the synthesis of collagen, which is so important for the structure of bones, teeth and skin.

Moving from saturated fats to unsaturated.Are there any health benefits?

advantage of reducing the consumption of saturated fat depends on many factors, in Vol. H. And from those foods that you replace them.Replacing the degreased pretzels and chewy candies may seem attractive but initially is wrong strategy as a diet high in highly refined carbohydrates tend to increase triglyceride levels and reduced HDL (liproteinov high density), increase the level of cholesterol, which is a prerequisitecardiovascular diseases.

best strategy involves replacing foods rich in unhealthy saturated fats in the foods rich in fats useful.Sandwich with bacon will bring more benefits to the body than a slice of pizza, and the replacement of a piece of cheese or bacon avocado is another prudent step toward healthy eating.If you use an excess amount of calories per day, it is possible to switch from the use of whole milk to a product with a reduced fat content.

Saturated fats are found naturally in many foods.Most of them are contained mainly in foods of animal origin.Take a look at foods rich in fats (the list is shown below).It:

- fatty beef;

- lamb;

- pork;

- poultry skin;

- beef tallow;

- bacon and cream;

- butter;

- cheese and other dairy products made from whole milk.

improve health in harmful fats can not be

Manufacturers of products, in addition to the saturated use trans fats, which undergo a process of hydrogenation and are usually used to increase the shelf life of processed foods such as crackers, chips or cookies.

recommended their consumption - no more than 1% of total calories (less than 2 grams, if you consume 1,600 calories per day).If you pay attention to what foods are rich in fat, it is possible to identify traces of trans fats by reading the list of ingredients on the labels of products: these substances are disguised under the names of "hardened oil" or "hydrogenated."

delicious and satisfying foods high in macronutrients necessary

Eat foods rich in fats and carbohydrates, such as milk, fruits and vegetables.Carbohydrates are a major source of energy in the body, providing for fuel cells including brain cells.Simple and complex carbohydrates contain 4 calories per gram.45-65% of the total calories should be carbohydrates, whereas 20-35% - oil.Almost all of the products, with the exception of eggs, meat and some seafood rich in carbohydrates.Vegetables, especially potatoes, corn, sweet potatoes and peas contain a large number of good starchy carbohydrates and fiber.All plant foods, including fruits, vegetables, beans, legumes and nuts have a high content of fiber, which improves bowel.

As already mentioned, the unsaturated fatty acids improve cholesterol levels and insulin sensitivity if they replace saturated and trans fats.There are two classes of unsaturated fatty acids: monounsaturated and polyunsaturated fats.Monounsaturated found in avocados, nuts, seeds, olives, peanuts, olive oil.

Recently polyunsaturated fatty acids omega-3 are in the spotlight because of their role in preventing cardiovascular disease.They can be found in walnuts, flaxseed, tofu, soybeans, oilseed rape.In addition, two other types of fatty acids (eicosapentaenoic (EPA) and dokozogeksaenovaya (DHA)), are important not only for the heart, but also to the visual acuity for the proper development of the brain in the fetus during pregnancy;they perform an important function for slowing cognitive decline in the elderly;reduce the symptoms of arthritis, ulcerative colitis, and others. inflammatory diseases.These acids include fish such as tuna, herring, trout, mackerel, salmon, sardines, tuna.

Omega-6 - the second type of polyunsaturated fat.Foods rich in fats such as omega-6: sunflower seeds, Brazil nuts, pecans and pine nuts.Some cooking oils are sources of omega-6: corn, sunflower and sesame oil.

Foods rich in fats: table

There is a formula, according to which, it is possible to calculate the recommended rate of consumption of fats:

Total fat (g) = total number of calories x 30% = the number of "fat" calories a day /9.

Example:

2000 calories x 0.3 = 600/9 = 67 grams of fat.

Remember that contains a daily rate of 20-35% of total daily calories.

Do not be afraid to eat foods rich in fat, but choose them wisely, making sure they do not exceed your calorie needs.Prefer food with monounsaturated and polyunsaturated fats, limiting the saturated and trans fats.