What you need to know about high fat foods
Despite the fact that scientists and nutritionists completely rehabilitated fats a few years ago, many are still wary of this component of food. Some are afraid of the calorie content of foods high in fat, others are afraid that fatty foods should be excluded from the menu during the diet. Femm4 debunks these and other popular myths and explains why fats are essential for the body.
MYTH #1: Eating FAT FOODS LEADS TO WEIGHT GAIN
Of course, if you regularly eat high-fat foods in large quantities, then you will gain a few kilograms, but if you don’t measure it, in any case, it will lead to excess weight. However, by replacing simple carbohydrates with the right fats, you can lose weight, even if the calorie content of the diet remains the same. “A gram of fat contains 9 kilocalories (for comparison: carbohydrates and proteins contain 4 kilocalories per gram). In order not to gain weight, just try not to exceed the daily calorie intake of your diet, ”advises New York clinic nutritionist Jessica Cording. In addition, experts, based on the latest data, believe that a person needs to increase the amount of healthy fats in the diet by up to 20 percent. It used to be that 10 percent was enough, but that data is outdated.
MYTH #2: FATS ARE NOT BENEFICIAL
Fats are an essential component of the diet: they help the brain work, regulate the most important processes in the body, hormone production and body temperature. Their lack affects the appearance. If you have dull hair, dry skin, and brittle nails, it’s possible that your body isn’t getting enough fat.
MYTH #3: FATS ARE BAD
Like carbohydrates, fats are divided into those that are good for the body and those that are harmful. Saturated or solid fats are most commonly found in processed foods and animal products. It is desirable to limit their number. But foods with unsaturated fats (nuts, vegetable oils, salmon, avocados) are best added to the daily diet, they will only benefit the body.
MYTH #4: HIGH FAT FOOD IS INCREASING CHOLESTEROL
Saturated fats can really increase blood cholesterol levels, and polyunsaturated fatty acids (found in sunflower seeds, soybeans, pumpkin seeds, tuna, walnuts), on the contrary, reduce it.
MYTH #5: ALL FATS ARE THE SAME
Usually fats are combined into one group, but different types differ significantly from each other. Saturated fats (found in animal products, palm oil) are deposited in subcutaneous fat in problem areas. But the most dangerous today are trans fats (margarine, fast food, sweets and some processed foods) – they lead to problems with the heart and blood vessels, to obesity and disruption of the endocrine system. Poly- and monounsaturated fats have a beneficial effect on the heart and are quickly absorbed by the body.