Eat fat! You’re probably thinking, “No way! I’ll gain weight if I eat fat!” Anyone who’s had this thought should read this new article on lipids carefully to understand their benefits for the body, whether for its functions, weight loss, or even for building muscle mass and strength! For everyone else, this article will also be an enriching read!
Definition of lipids:
Lipids or fatty acids are the most energy-dense macronutrients (along with proteins and carbohydrates) because 1 gram of lipids has an energy value of 9 kcal.
They are present in many foods and in different forms:
– the saturated ones
– monounsaturated fats
– polyunsaturated fats
Some polyunsaturated fatty acids are considered essential because the body cannot synthesize them and they are indispensable for its function. These include linoleic acid (omega-6 family) and alpha-linolenic acid (omega-3 family).
Trans fats are also present in some foods and are produced during industrial food processing. Excessive consumption of these industrially produced fats is associated with an increased risk of cardiovascular disease (source: French Agency for Food, Environmental and Occupational Health & Safety, ANSES).
Roles of lipids:
Lipids are a considerable source of energy that can be stored in fat cells (adipocytes) in the form of triglycerides.
Polyunsaturated fatty acids play a structural role in the formation of cell membranes (particularly their impermeability) and nervous tissues (neurons and nerve impulse transmission). This is especially true of essential fatty acids:
– Linoleic acid, which is part of the composition of cell membranes, is of considerable importance in the growth phase due to cell multiplication.
– Linolenic acid performs an essential function for the structure of nerve cells.
Polyunsaturated fatty acids play a role in the prevention of cardiovascular diseases and certain cancers and degenerative diseases.
From a hormonal perspective, lipids are precursors to prostaglandins. They ensure the transport of certain hormones in the blood and participate in the production of steroid hormones.
They play a role as thermal insulators by forming a subcutaneous layer with adipocytes and surrounding vital organs.
They enable the transport and storage of fat-soluble vitamins as well as the transport of certain proteins in the blood.
Lipids also allow for the proper functioning of the circulatory, anti-inflammatory and immune systems.
They contribute to the texture and taste of food. Hence our attraction to certain products that don’t seem fatty.
Lipid consumption:
The proportion of daily energy intake from fats should be around 30 to 35%. On average, daily requirements are considered to be 1 gram of fat per kilogram of body weight.
Within this 30-35%, the distribution between saturated fatty acids should be as follows:
¼ saturated fatty acids
½ monounsaturated fatty acids
¼ polyunsaturated fatty acids
Recommendations:
To comply with these recommendations, it is necessary to vary the sources of lipids (animal and vegetable) and follow certain rules:
– favour oily fish (salmon, mackerel, sardines, tuna ) on a weekly basis.
– Consume raw vegetable oils for seasoning with every meal (rapeseed, flaxseed, olive, grapeseed, walnut). Vary your oil consumption as they do not all have the same composition in terms of monounsaturated and polyunsaturated fatty acids.
– consume oilseeds (walnuts, almonds, hazelnuts, etc.) daily as a snack or seeds to season salads for example.
– Limit the consumption of saturated fatty acids : by controlling the quantity and type of meat consumed and how it is cooked. By limiting the consumption of cheeses, whole dairy products (favoring semi-skimmed products) and processed meats, pastries, and viennoiseries that are very high in saturated fats.
Avoid consuming trans fats found in processed foods (pastries, margarine, etc.). To identify them, read the ingredient list and avoid products that list “fats,” “oils,” or “partially hydrogenated fats.” Also, be careful when cooking with oils; at high temperatures, trans fats can form even in “good” oils. Avoid smoking oils, as their “smoke point” is low (between 180 and 220°C depending on the oil’s composition).
Depending on your goal, the distribution of macronutrients (proteins, lipids and carbohydrates) will need to vary while respecting certain rules in order to meet a certain daily caloric intake.
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