FAT

Saturated are those whose chemical compound has no double bond between the carbon atoms, while unsaturated are those whose chemical compound consists of one (monounsaturated) or more (polyunsaturated) double bonds.

Also, saturated fats are more solid at room temperature compared to unsaturated fats.

Another category of fatty acids is trans fats, which are produced industrially by converting the structure of a fatty acid. Their main source is hydrogenated oils, but also meat in smaller quantities.

They are found in high proportions, mainly in animal fats such as meat, butter, whole milk and cheese. They are also found in much smaller quantities in vegetable oils, e.g. olive oil (15%).

What do they cause?

It has now been scientifically proven that a diet rich in saturated and trans fatty acids increases the risk of

• cardiovascular diseases
• obesity
• cancer
• elevated cholesterol in the blood

It also leads to a significant increase in the levels of “bad” cholesterol (LDL) and triglycerides.

are divided into two categories, monounsaturated and polyunsaturated. These are mainly found in vegetable oils and fish, and are the most ‘healthy’ forms of fat (8).

Polyunsaturated fatty acids include omega-3 and omega-6 fatty acids, with the various benefits that have been attributed to them from time to time.

These essential fatty acids are important for

• the structure of cell membranes
• protection from cardiovascular diseases
• the coagulation of blood
• muscle contraction and relaxation
• the inflammation
•  

Omega-3s are mainly found in flaxseeds, nuts and oily fish (e.g. salmon, mackerel, sardines, colio and fresh tuna), while omega-6s are found in oilseeds and seed oils, such as sunflower, soybean and corn oil.

Omega-6 fats are also found in high proportions in nuts, such as walnuts and Brazil nuts. It is worth noting that walnuts are the only source of both omega-3 and omega-6 fatty acids and are the ones that have the greatest effect on lowering blood cholesterol.

The basis of the Mediterranean Diet is olive oil, which as mentioned above, is rich in monounsaturated fatty acids with a content of 80% (8).

Monounsaturated fats protect against cardiovascular diseases, increase the fluidity of membranes. Increasing monounsaturated fat intake and reducing saturated fat intake may improve insulin sensitivity, but only if total fat intake is low (9).

Monounsaturated fats in foods reduce levels of low-density lipoprotein (LDL, ‘bad’ cholesterol),  while possibly increasing levels of high-density lipoprotein (HDL, ‘good’ cholesterol) (1).

In large proportion, monounsaturated fatty acids are found in:

almonds (50%)

• peanuts
• natural tahini
• sesame
• avocado

NO!

Weight gain occurs when the total caloric intake is greater than that required by the body to maintain itself.

Dietary fat is one thing and body fat is another. For many years there was a myth that fat makes us obese.

We need it because…

• Energy supply.
• Fat helps in the absorption of vitamins (A,D,E,K).
• Determines the characteristics of the sex (breast development, menstruation, reproduction).
• It protects by surrounding the vital organs of the human body.
• It helps in the proper functioning of brain and nerve cells.
• Helps the immune system
• Helps to maintain blood pressure.