What are fats?
Fats are macronutrients essential to the proper functioning of our bodies. They consist mainly of molecules called triglycerides, which are esters formed by the combination of glycerol and three fatty acids. Fats are crucial for a number of bodily functions, including as a source of energy, for the absorption of fat-soluble vitamins (A, D, E, K), and for the protection and insulation of vital organs.
What are the different types of fat?
There are several types of fat, mainly classified into two categories: saturated and unsaturated. Saturated f ats are generally solid at room temperature, and are found in animal products such as butter, cream and fatty meats. Unsaturated fats include monounsaturated and polyunsaturated fats, which are liquid at room temperature and found in vegetable oils, nuts and oily fish. The latter are known for their cardiovascular health benefits.
How do fats affect health?
The impact of fats on health depends on their type. Unsaturated fats are beneficial for heart health, as they can help reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. On the other hand, excessive consumption of saturated fats can increase the risk of cardiovascular disease by raising blood levels of LDL cholesterol.
How much fat should we eat every day?
Recommended fat intakes vary according to age, gender, level of physical activity and other health factors. In general, fat should represent between 20% and 35% of total daily energy intake. It is advisable to limit consumption of saturated fats to less than 10% of this total energy intake.
How to choose the right fats?
Choose sources of unsaturated fats such as olive oil, avocados, nuts and oily fish like salmon and mackerel. Limit your intake of saturated fats by cutting back on full-fat dairy products and fatty meats. Opt for cooking methods that require less fat, such as steaming or grilling.
How are fats used in the food industry?
In the food industry, fats play a number of crucial roles. They are used to improve the texture, taste and preservation of foods. Fats are also a key component in the production of many processed products to add bulk and provide a feeling of satiety.
What are the latest scientific developments concerning fats?
Recent research on fats focuses on the effects of omega-3 and omega-6 fatty acids, two types of polyunsaturated fat. These studies examine how an optimal balance between these fats could influence various aspects of health, including mental health, prevention of inflammatory diseases and regulation of the immune system.
What are the risks associated with excessive consumption of trans fats?
Trans fats are considered among the most harmful to cardiovascular health. Mainly derived from the industrial hydrogenation of vegetable oils, they increase LDL (bad) cholesterol levels and reduce HDL (good) cholesterol levels. Their excessive consumption is also linked to an increased risk of cardiovascular disease, type 2 diabetes and inflammation. It is therefore strongly recommended to limit their presence in the daily diet.
How are fats digested and metabolized in the body?
Fat digestion begins in the stomach, but takes place mainly in the small intestine. Lipases, enzymes secreted by the pancreas, break down fats into smaller molecules, such as fatty acids and glycerol, which can then be absorbed by the intestine. Once absorbed, these molecules are transported throughout the body and used for various functions, including energy production, building cell membranes, and as hormonal precursors.
Can you lose weight by eating fats?
Contrary to popular belief, fat is not necessarily the enemy of a weight-loss diet. In fact, studies show that diets including a moderate intake of healthy fats, such as unsaturated fats, can be more effective for sustained weight loss than diets very low in fat. This is because fats provide a lasting feeling of satiety, helping to regulate appetite and prevent cravings.
What role do fats play in brain development?
Fats play an essential role in brain development and function. Essential fatty acids, such as omega-3, are crucial for neuronal development and cognitive function. They contribute to the fluidity of cell membranes and influence the transmission of neuronal signals. Adequate consumption of these fats is associated with better cognitive health and may reduce the risk of neurodegenerative disorders.
How can healthy fats be effectively incorporated into the diet?
There are several ways to incorporate healthy fats into a diet:
