Did you know that 30% of your daily calories should come from fats? They are macronutrients, along with carbohydrates, proteins and fibers. They are part of this group because they are essential for the proper functioning of the body. You may have gotten confused now, right? After all, many people demonize fats. There is a reason: each gram is equivalent to 9 calories while the same amount of carbohydrates or proteins has 4.
But, as we have already shown, calories are not everything. Furthermore, nutritional terrorism complicates the way we eat and distances us from a surreal life.
So, is it okay to eat fat? In moderation, yes. In this text, we will show you how much to eat, the types of fats, which are beneficial for the body and which ones we should stay away from.
Let's go!
What happens if we don't eat fats?
The effects of a lack of fat are felt quickly. And the main objective of restricting the macronutrient, losing weight, is not achieved.
A study in Scotland challenged eight participants to go a week without eating foods with more than 1% fat in their composition. They reported going to bed and waking up hungry.
Restriction is never the best strategy, as it is not sustainable. After a while, 95% of people go back to consuming the nutrient they cut out, in larger quantities, most of the time.
Hormonal imbalance
Fats are essential for the synthesis of male and female sex hormones. Women with very low fat percentages do not menstruate, which indicates hormonal imbalance. Without adequate production, libido, fertility and other factors are affected.
Indisposition
Fat is one of the sources of energy. Without this macronutrient, we feel unwell. The Scottish study cited at the beginning of this topic confirmed this effect of an inadequate amount of fat. In the experiment, participants reported feeling more tired.
Bigger appetite
Participants in the Scottish experiment reported feeling hungrier when they were on a fat-free diet. Satiety was already a benefit of eating foods with fat. The macronutrient also helps keep insulin levels low throughout the day, which aids in weight loss.
Lack of concentration
In addition to the statement about lack of attention with a low-fat diet, the experiment's tests revealed low concentration. With little energy, it is easy to explain why we cannot maintain focus with little fat in the body.
Participants also reported poor bowel function and moodiness.
Unsaturated fats (beneficial)
Unsaturated fats are called good fats because they benefit our health when consumed in a balanced way. Of the 30% of calories that we should consume per day from fat, they need to be the vast majority.
Unsaturated fats are essential for proper brain function, hormone production and energy. They do not harm the heart or increase bad cholesterol.
Sources of good fats
Avocado
In addition to being a good fat, avocado is one of the few fruits with vitamin E. It is also a source of fiber. It is a versatile ingredient and can be enjoyed in salad dressings, smoothies, plain or in guacamole.
Olive
Excellent snack and to eat in salads. Just be careful not to overdo it because it has a high sodium content.
Olive oil
A healthy alternative to frying or grilling foods, as well as seasoning salads. Among the good fats they contain, oleic acid predominates. In addition to not being harmful to the heart, it protects this important organ. It has properties that reduce bad cholesterol - LDL.
Salmon
Rich in omega 3, it reduces bad cholesterol, reduces inflammation in the body, and helps control blood pressure. Not to mention that it's very tasty, isn't it?
Eggs
In addition to unsaturated fat, it has saturated fat, but at very low levels (2.8%). It is super nutritious, in its composition we find vitamins A, D and K, proteins and minerals.
Nuts
Contains omega 3 and 6, fatty acids that the body does not produce, but which are very beneficial for the health of the brain, heart and others.
Linseed
Another example of a food that has good fats and several other important nutrients. It is a source of vitamin E and fiber.
Chocolate 70% cocoa
It's the same case with eggs, which contain both types of fat. However, they contain flavonoids and antioxidants. Enjoy them in moderation to nourish yourself with this incredible food that is very good if you know how to consume it.
Saturated (bad) fats
Saturated fat should represent a maximum of 10% of daily calories. It increases cholesterol levels and increases the risk of cardiovascular problems, as it accumulates more easily on the walls of the arteries.
It is even found in healthy foods. Therefore, consume it in moderation, but there is no need to cut it out of your diet. It is present in greater quantities in processed products.
Foods with the highest amount of saturated fat
- Fatty meats
- Milk and dairy products
- Industrialized products
- Pasta
Trans fats (the worst)
It is a type of saturated fat. In addition to reducing the so-called good cholesterol, it increases the levels of bad cholesterol. In other words, it does not provide anything good for the body. In other words, trans fats are what make foods tastier. Snacks, ice cream, stuffed cookies and other processed products have a high trans fat content.
They are also present in foods of animal origin, mainly red meat and whole milk. But the quantities are much smaller than in processed foods.
And if other fats have a maximum amount per day, this is not the case with trans fat. The recommendation is zero. But, as we know, it is practically impossible. So, consume as little as possible.
“These are fats that accumulate in the viscera and increase the deposit of fat in the liver, causing hepatic steatosis,” explains nutritionist Cristiane.
Bold Bar has 0% trans fat
Trans fat makes food much tastier and has a pleasant consistency. It is very common in processed foods. However, we managed to make Bold surreal without resorting to this harmful substance. The levels of trans fat, which can be consumed in moderation, are also low.
So, you can enjoy your Bold with peace of mind :)
Balance
There you have it, now you have the information you need to consume fats in a healthy way. Want more tips without any fuss? Stay with us, subscribe to our newsletter to receive all our articles.
