What it is and Where to Find Them
The
era of low-fat products have passed. Americans are no longer limited in the
consumption of fats, such upgrades have been made to the official dietary
recommendations for Americans, jointly issued every five years by the
Department of Agriculture and the Ministry of Health and Social Welfare.
Professor
of Epidemiology Dariusz Mozza farian, proved harmful Trans fats in the US in
the early 90s, it stands not for a quantitative and qualitative assessment of the
fat. It should be understood as unsaturated as well as saturated fats in the
diet.
According
to the latest research, a low amount of fat in the diet is not a panacea. On
the contrary low-fat diet leads to a lack of essential fatty acids in the body.
Fats are not as harmful as it seemed
The
scientists report in 2015 said that the reduction of total fat in the diet
leads to the substitution of "fast" carbohydrates, excessive use of
which is not the best way affects the health. As a result, the risk of cardiovascular
disease is not reduced, and the threat of obesity is increasing. Dietary
recommendations are now emphasize not on quantity but on the quality of fats.
Useful and necessary to recognize unsaturated fats, that is derived from
plants, less useful, but in moderation harmless - animal fats, which contain
predominantly saturated fatty acids. An imbalance of saturated and unsaturated
fatty acids in the diet - is an increased risk of cardiovascular disease,
atherosclerosis, diabetes, fatty liver. Lack of fatty acids adversely affects
the nervous activity, increases the chances of developing Alzheimer's disease.
Consumers
are poorly informed about the differences between saturated and unsaturated
fats. Information about separation of them is not on the label. People who are
not interested in healthy food thoroughly, but just want to maintain your
weight is normal, often refuse to fat in general, and as a result loses the
necessary substances.
Saturated fats
There
are a lot of conflicting information about saturated fats. Do we need them? An
independent non-profit organization The American Heart Association (American
Heart Association) recommends limiting yourself in the use of saturated fats
that are found in butter, cheese, meat and other animal products. Also, they
may contain, and vegetable products, such as palm or coconut oil. Saturated
fats are about half is less than butter, but still requires a reasonable amount
of consumption, with solid vegetable oils do not contain cholesterol, and trans
fats like animal fats. Who can be considered proven that animal fats in excess
increases the level of "bad" cholesterol and contribute to the risk
of cardiovascular disease.
It
is necessary to replace foods high in saturated fat diet high in
monounsaturated and / or polyunsaturated fats. In practice this means replacing
animal fats with vegetable, as well as inclusion in the diet of fish and nuts.
You can go ahead and replace the meat in the diet of legumes.
Where to find enough of unsaturated fat in the usual diet?
It's
simple. All vegetable oils. Although the composition of vegetable oils is
slightly different from each other, but if the oil liquid, the unsaturated fat
there is more than saturated. It is better to look in the shops enriched oil -
with the addition of omega-3 and vitamin E.
Fish
is rich in unsaturated fats, and even though it belongs to the animal world and
is considered a fatty food, this is the "right" fat. Nuts and beans
are not so traditional in our diet and require a certain adaptation of mistresses
to their use. So just pick the right set of products, you cannot help feeling
that in some way to limit myself.
Recent
research in the field of dietetics mark the end of an era of low-fat products,
the era of the Mediterranean diet without counting calories.
The Mediterranean type of diet
It
is quite the same as with the European trends in healthy eating. A year ago,
the Scandinavian scientists from the University of Copenhagen at the end of
many years of research the connection between disease and nutrition, also
recommended to raise the proportion of fat in the diet from 30 to 40%. So we
can talk about proven ineffective low-fat diet for the prevention of heart and
vascular diseases.
