Evidence

Fear fat in our food. You may remember the nineties, when snack shelves are lined with fat -free cookies, fats, cakes and more. Today we know that food fats – both saturated and unsaturated – may be a place in a balanced diet.

To clarify confusion, we dive into all the fat things in this piece. Among the species, to the species you need (and how much), we have covered this article.

What are fats?

Fat is one of the large nutrients your body needs to work in its pride (1). O fat provides energy to the body and enhances cell growth, but also protects the organs, and helps absorb vitamins insoluble in fat, as well as stabilizing blood pressure and cholesterol (1and2).

When food fats eat, it is divided into fatty acids. There are two main types of fatty acids in the diet (2):

• Saturated fatty acids
• Unsaturated fatty acids

The type of food you eat, and the type of fat in this food, will dictate if these fatty acids work for you, or against you. Surprise many foods, most foods actually contain some of them, although the quantities differ depending on the food you eat. Let’s explore each of this depth a little more.

What are saturated fatty acids?

It is often referred to as “bad fat” fatty acids (bad fat “(2). Increased consumption of these fats has been linked to negative health effects, such as increasing cholesterol in the blood and increasing the risk of heart disease, heart attacks and stroke (3).

Unfortunately, despite these effects, most Americans still eat more than these nutrients (4). According to MyfitnessPal, the registered dietitian BROKOLLL WHITE, MS, RD, “saturated fatty acids are nutrients that are often exaggerated in the United States and can lift cholesterol.”

Why can saturated fats be a concern

The health authorities have actually set recommendations on the amount that they should consume daily from saturated fats to reduce the risk of these conditions (which we will reach soon.) But the main cause of saturated fats has health effects is due to health. From its chemical structure.

For example, saturated fats have one links between carbon molecules completely saturated with hydrogen (3). This structure makes it solid at room temperature (3). When high foods are consumed in saturated fats, some blood fats may become (also known as blood fat, which are decisive measures for heart health), such as low -density lipoproteins (LDL) high (5). Over time, the excessive sockets of saturated fat may continue to increase the blood in the blood, and affect the health of the heart.

Knowledge is strength, so don’t worry, we are here to help you.

Here are some of the supreme sources of saturated fat that you monitor in your diet (6):

• Animal products, such as red meat and treated meat
• Dairy foods, including butter, whole milk and cheese
• Oils, such as coconut oil and palm pallets
• Food mixture, such as Peppperoni Pizza, creamy noodles, and sandwiches
• Sweets and sweet snacks, such as pastries and cookies

---

About experts

Brukil WhiteMS, RD is myFitnessPal dining coordinator. She obtained a Bachelor’s degree and Master at San Diego State University and completed her training at Sdexo. The areas of their concentration include metabolism, intestinal health, obesity and weight management.

Elizabeth Shaw,, MS, RDN, CPT is a nutritionist, the author of the four -time cooking book and the early feeding pioneer in the field of fertility feeding. She is the head of the US -based feeding telecommunications company, Shaw Simple Swaps.

---

What are unsaturated fatty acids?

Unea saturated fatty acids are known as “good fat”, praise for their beneficial effects on health. In fact, the consumption of some types of unsaturated fatty acids showed that it improves the health of the heart and its memory, and reduces the risk of developing other conditions, such as type 2 diabetes, cancer and more (7).

Unsaturated fatty acids consist of two groups:

• Underly unsaturated fats (MUFA)
  • These fatty acids contain one not saturated link, which makes them liquid at room temperature (8).
  • The most common type of MUFA in the diet is omega -9 fatty acids (9). This is not necessary, which means that your body can make it on its own too!
  • The common food sources include loyalty (8):

• Vegetable oils: olive, peanuts, canola, sesame
• Food sources: avocado, walnut cheese, nuts and seeds

• PUFA multiple fats (PUFA)
  • These fats consist of two or more carbon unanimous links between the molecules, making them liquid at room temperature as well (10).
  • There are two common types of PUFAS in diet: omega -6 fat and omega -3 fat (10).
  • Common nutritional sources include PUFAS (10and11):

• Omega 3:
  • Foods: fatty fish, such as tuna, salmon, mackerel, nuts, flaxseed, chia seeds, soybeans
  • Oils: canola, soybeans, flaxseed
• Omega 6s:
  • Foods: almonds, peanuts, nuts, hemp seeds, sunflower seeds, eggs
  • Oils: Safir oil, sunflower oil and soybean oil

The differences between saturated and unsaturated fats

As a dietitian, I don’t really like to put signs on foods as good or bad because all foods can have a place in a balanced diet when practicing moderation. However, it is true that there is a reason for saturated fats in the “bad” significance while the unsaturated fat gets the glory that comes with being the “golden child” when it comes to complete health.

For example, MyfitnessPal’s nutrition stocks in the White Coaril, “Understanding, exactly monochrome fat can help maintain high -density sebaceous cholesterol (HDL) (good type of blood fat) and reduce LDL cholesterol, while that Unsaturated fatty acids can help lower LDL. ”8and10and11).

The American Heart Association (AHA) encourages consumers to switch saturated fats for unsaturated options because of their role in these blood fat signs (10). White agrees to write, “Replacing saturated fatty acids with this can help reduce cholesterol and the risk of heart disease.”

Food recommendations

Below are the latest recommendations of fat and saturated fat of the Americans.

• The scope of the large feedback distribution (AMDR) ((12))

AMDR is assigned to food fat in 20 to 35 % of daily calories.

For a person who follows a 2000 diet, this means that approximately 400 to 700 calories will come from fat, or approximately 44 to 77 grams of fat.

• 2020-2025 food instructions for Americans (DGA) ((13))

DGA recommends more than 10 % of the daily calories coming from saturated fat sources.

For a person who follows a 2000 diet, this means approximately 200 calories coming from saturated fats, or approximately 22 grams per day.

• American Heart Association (AHA)

The total fat sockets should be about 30 to 35 % of calories, with no more than 6 % calories coming from saturated fats (14).

For a person who is following a 2000 diet, this will be about 120 calories, or 13 grams of saturated fat daily (3).

Nutritionists, including me, given the history of your family and genetics while discovering whether it is better to be tougher with 6 % saturated fat sockets of daily calories or if you have a little flexibility more than 10 %. For example, if you have a history of high cholesterol in the blood, heart disease, or other complications that work in your family, your personal recommendations will appear different from a person there is no genetic history of heart disease.

Working with a registered dietitian is one of the best ways to determine your needs to achieve your personal health goals.

Tips for choosing the most healthy fat options

“When you are in doubt, form it.”

This is the slogan I use with my client to encourage moderation, not deprivation, even when it comes to the most healthy fat options. For example, nuts are a great source of unsaturated fat. Although it is a healthy food in the heart, it is thick in thermal aspect, which means that you can easily go out on your daily energy needs if you are not careful of the size of your part.

Embrace cooking at home.

The choice of home cooking, including roasting, bread, air drying, and even fried with unsaturated oils, such as canola or olive oil, are better cooking methods for you that can help you examine. Using unsaturated fat sources, such as virgin olive oil or avocado to finish the dish, is a great way to reap the benefits provided by these fats.

Record the help of simple bush in the kitchen.

Eat a little saturated and unsaturated fat by experimenting with the following scars in your recipes:

• Replace beef with fatty fish
• Replace cows milk with soy milk
• The highest vessels and vessels presented with nuts and seeds over the cheese
• Use avocado on the sour cream
• Use olive oil, avocado or canola instead of butter

Related questions (common questions)

The bottom line

Food fats play a decisive role in the body, which is why it is recommended that 20 to 35 % of the daily calories come from this diet (12). However, the type of fat that issues eat, with unsaturated fats that show positive health benefits, such as improvement in heart health, and saturated fats have an opposite effect (3and7). Register your food in MyfitnessPal It can help you understand the amount of fat you eat.

Reducing sweets, light foods, whole milk dairy and red meat in your diet will reduce the amount of saturated fat. Increasing the amount of avocado, nuts and seeds in your diet will help you increase the amount of unsaturated fat, providing these good health benefits. To help make the choice of fat better, consider trying one of MyfitnessPalPlans, such as Eat Green, which gives priority to lower recipes and foods in saturated fat.

Film Guide: Types and Benefits and the amount of what you need first on myfitnessPal blog.