Good fats and bad fats, the infinite (food) challenge. Whatever people say, we can’t do without it: fat, in fact, is an essential nutrient for our body and essential for the functioning of the organism. Experts recommend taking between 20 and 35% of the daily intake of calories in the form of fat: however, not all fats are the same, there are the good ones and the bad ones.
Good and bad, it is not the end
A first classification of fats divides them into modified saturated, unsaturated, polyunsaturated and unsaturated. Several studies – including recent research from Harvard University – have shown how important unsaturated fats are in the diet, for the health of the body, and at the same time how necessary it is to replace saturated and unsaturated fats modified with polyunsaturated and monounsaturated.
In fact, among the “baddest” there are saturated fats: excessive consumption would be associated with an increase in mortality and the risk of onset of cardiovascular or cancer diseases. On the other hand, unsaturated, polyunsaturated and monounsaturated fats (which derive largely from plant foods) have been associated with lower mortality.
At the bottom of the ranking, finally, there are the modified unsaturated fats: they derive mainly from hydrogenated vegetable oils, and are those (at least according to Harvard research) that in fact have the greatest negative effect on health. For this reason, in a balanced diet, saturated, unsaturated and polyunsaturated fatty acids should be consumed in a ratio of one third each, eliminating the modified unsaturated ones. But what are the differences between one and the other?
Monounsaturated fatty acids
Monounsaturated fatty acids are easily digestible and help the body to assimilate fat-soluble vitamins A, D, E and K. Among the foods rich in monounsaturated fats we can find: avocado, olive oil, rapeseed oil, peanuts, almonds and pistachios. Recommended amounts: 10-15% of the daily calorie intake.
Polyunsaturated fatty acids
Polyunsaturated fatty acids are “essential” fatty acids, so defined because they cannot be produced by our body but must be taken in sufficient quantities through food. Mainly, polyunsaturated fatty acids break down into omega-3 and omega-6 fatty acids, which must be consumed in a balanced ratio of 1: 4. Omega-6, for example, is important for growth, wound healing and immune defense, but when consumed in excess it can promote inflammation.
Foods rich in polyunsaturated fats are: fatty fish such as salmon, microalgae, rapeseed oil, flaxseed oil, nuts, leafy vegetables, sunflower oil, safflower oil, corn germ oil, meat, butter, milk and dairy products. The recommended amount of omega 3 is between 0.5 and 2% of the daily calorie intake, while that of omega 6 is between 2.5 and 9% of the daily calorie intake.
Saturated fatty acids
Saturated fatty acids can be produced by the body itself and, for this reason, they do not need to be introduced from the outside. These fatty acids are found mainly in animal foods, particularly in butter, milk, cheese, meat and cured meats, but also in palm and coconut oil. Recommended amounts: 10% of the daily calorie intake.
Modified unsaturated fatty acids
Modified unsaturated fatty acids (or trans fats) are generated by the food industry during the transformation of oils into solid fats and through a process known as hydrogensing. They are quite rare in nature, are produced in the digestive system of ruminants and are found in the fat of meat and dairy products.
Industrial trans fats increase the cholesterol level and consequently the risk of developing cardiovascular disease, and even if they do not have to be officially declared on food labels in Switzerland and the EU, they can be identified by the words “vegetable fats, partially hydrogenated” or “Unsaturated fatty acids, contains hydrogenated fats”.
Foods rich in modified unsaturated fatty acids are: fried foods, chips, cereal bars, pastries, ready meals (industrial trans fats); meat, milk and dairy products (natural trans fats). Recommended quantities: as little as possible.
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