Which fats are actually harmful and which are useful: the findings of scientists

06 Feb­ru­ary 2017, 09:30

We all know that french fries and sausage have a lot of fat, so it’s bet­ter not to eat them. But sal­ads, fruits and fish are anoth­er mat­ter! But some­times things aren’t so obvi­ous. Which fats are bad and which are good?

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Known fact: to lose weight, you need to lim­it the con­sump­tion of fats. As nutri­tion­ists rec­om­mend, up to 40–50 g per day. It would seem that every­thing is sim­ple: you stop eat­ing fat­ty things — lamb, pork, sausage and sausages — and you quick­ly lose weight. But in fact, the rejec­tion of “explic­it” fats does not always lead to the desired effect.

Why healthy fats are bad

The fact is that, lim­it­ing our­selves to ani­mal fats, we for­get about veg­etable fats! But even healthy fats in excess are harm­ful. A gen­er­ous sal­ad dressed with olive oil for lunch, a hand­ful or two of nuts dur­ing a snack, a por­tion of fish for din­ner — and now the dai­ly fat lim­it is already almost exceed­ed. Keep in mind: the calo­rie con­tent of any veg­etable oil is a third more than but­ter. And for exam­ple, nuts or seeds are 70–80% veg­etable fat. If you want to lose weight, do not add a lot of oil to the sal­ad, but just sprin­kle it light­ly. Even bet­ter — use a spe­cial sprayer. Try to eat no more than 30 grams of nuts and seeds per day. Don’t get car­ried away with fat­ty fish. Yes, they are rich in ben­e­fi­cial omega‑3 acids, but still con­tain quite a lot of fat (and cho­les­terol to boot). There­fore, it is rec­om­mend­ed to eat such fish no more than 3 times a week. And on oth­er days it is bet­ter to give pref­er­ence to low-fat vari­eties (hake, blue whit­ing, cod, ice fish, pol­lock).

Be careful with cheese!

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Anoth­er insid­i­ous prod­uct that can inter­fere with weight loss is cheese. It has a lot of pro­tein, but also a lot of fat and sodi­um (retains water in the body and pro­vokes swelling). There­fore, it is bet­ter to lim­it the con­sump­tion of cheese (up to 30 g per day) or replace it with low-fat cot­tage cheese. If you buy low-fat cheese, then keep in mind: this prod­uct can­not be com­plete­ly fat-free. Cheeses in which the fat con­tent varies between 20% and 30% are called light. And fat-free are those whose fat con­tent does not exceed 20%. Care­ful­ly study the com­po­si­tion of the prod­ucts you buy. It is bet­ter to refuse processed cheese. The fact is that dur­ing the heat treat­ment process, the cheese los­es all its ben­e­fi­cial prop­er­ties and turns into just a fat­ty prod­uct. In addi­tion, for the man­u­fac­ture of processed cheeses, pro­duc­tion waste is used — the cheese that can­not be sold in a piece.

Why is avocado dangerous?

harm avocado photo


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Many, when on a diet, begin to lean on avo­ca­dos, as it sat­u­rates well. And that is why they do not notice vis­i­ble shifts. Avo­ca­do con­tains a lot of veg­etable fat. In 100 g of fruit — about 20 g (208 kcal). If you eat a few pieces every day, fat will cer­tain­ly be deposit­ed in reserve. So stick to the mea­sure — no more than 1 avo­ca­do per day.
Anoth­er poten­tial dan­ger is all kinds of white sauces based on may­on­naise (even the light­est!) or cream soups with cream. In order not to gain weight, choose red sauces based on toma­toes, plums, cran­ber­ries or pome­gran­ate. It’s best to cook them your­self. Swap cream soups for veg­etable soups. As a dress­ing for sal­ads, you can use nat­ur­al yogurt with­out fruit addi­tives, kefir or low-fat sour cream.

What to replace milk

the benefits and harms of milk - photo


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Now it is fash­ion­able to drink veg­etable sub­sti­tutes instead of reg­u­lar cow’s milk. For exam­ple, coconut, rice or almond milk. But in all these “over­seas” drinks, unlike cow’s milk, there is prac­ti­cal­ly no pro­tein. But their fat con­tent and, accord­ing­ly, their caloric con­tent is much high­er (12–14% fat). So you will not get ben­e­fits in terms of weight loss from such sub­sti­tutes.

And final­ly, about low-fat dairy prod­ucts. They actu­al­ly have less fat. But as a rule, more starch thick­en­ers, preser­v­a­tives or sug­ar, that is, sim­ple car­bo­hy­drates. In addi­tion, fat-free foods pre­vent the absorp­tion of many trace ele­ments. Choose dairy prod­ucts with a low fat con­tent and with­out unnec­es­sary addi­tives. And be sure to con­sid­er which fats are good and which are bad.

Read also:

The most cor­rect diet: lose weight with­out harm to health

Apple diet: how to lose weight and get health­i­er

Turmer­ic for health and beau­ty: ben­e­fits and harms

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The opin­ion of the edi­tors may not coin­cide with the opin­ion of the author of the arti­cle.

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