Foods rich in fats. Vegetable fat - what is it? What products contain it

Fats are one of the most necessary elements for the normal functioning of the body. In particular, fats contain a large amount of energy and are an essential component in the construction of new cells. Depending on the origin, fats are divided into vegetable fats and animals. This article will focus on the first group.

What foods contain vegetable fats

One of the most common products containing vegetable fats, is a sunflower. But there are other plants in which it is contained in abundance, for example:

Properties of vegetable fats

vegetable fats(vegetable oils) - a product of organic origin, obtained as a result of the processing of vegetable raw materials. Vegetable fats cannot be synthesized by the human body, and therefore they are classified as essential substances.

The composition of vegetable fats

Any fats of plant origin primarily include triglyceride fatty acids. Also important elements are different kinds of chemical compounds. Since, in turn, vegetable fats are divided into several varieties, their composition varies greatly. This is how liquid vegetable fats are isolated, called oils (sunflower, olive, etc.), and solid ones, which, for example, include Coconut oil.

The benefits of vegetable fats

Benefits of vegetable fats due to the indispensability of the components that make up their composition. The benefits are as follows:

• With their use, the body receives up to 85% of the energy that is necessary for proper functioning.
• They contain vitamins of groups A. D. E
• They contain essential amino acids Omega 3 and Omega 6
• They contain substances that promote faster tissue repair and slow down the aging process.
• Contribute to complete and proper digestion

Harm of vegetable fats

It is also worth mentioning the question of harm from consumption vegetable fats . It is worth noting here immediately that harmful effect can manifest itself only with very frequent consumption. Harm can also manifest itself in the following:

• After processing fats of vegetable origin at high temperature it is better not to eat them, as they can lead to thinning of the walls of the arteries.
• Modified vegetable fats contribute to the production of free radicals, which in turn increases the risk of cancer.

Calorie content of vegetable fats (table)

All types of vegetable fats on average contain 850 kcal per 100 g of product. Based on this, you can calculate its calorie content depending on the amount:

When you look at a product's guaranteed nutritional value, don't be embarrassed to look at the heading "fats".

As many as four types of fats can fall into this category: saturated, polyunsaturated, monounsaturated, and trans fats. In addition to what is written on the package, today it is necessary to have an idea of ​​which fats are good for the body and which ones should not be consumed at all.

Most people assume that if a product contains a high amount of fat, then it becomes unhealthy. Unfortunately, this assumption is not always correct. Of course, this may seem like a joke, but this article will help you understand what fats are.

In this post you will find a list of products containing healthy fats. These are 13 products with high content fat, which must be added to your diet.

To understand the essence nutritional value fats, you first need to understand how fats differ.

Common types of fats

Carbohydrates are sometimes referred to as a macronutrient or a nutrient that the body needs in order to large quantities for proper functioning.

Fats are also classified as a macronutrient and must also be consumed by the body. However, like carbohydrates, not all fats are equally nutritious. In fact, some fats, such as trans fats, can be very unhealthy.

By the way, saturated fat and trans fats are two well-known classes of fats, while monounsaturated and polyunsaturated fats seem to scare people the most. It all depends on how well informed you are.

Let's take a look at the 4 types of fats most commonly found in foods.

Saturated fats are organic substances in which all carbon bonds are single. Saturated fats can be found in animal and vegetable fats, oils, red meat, eggs, and nuts.

You may have heard different information about saturated fats. Some studies say there is no evidence that unsaturated fats increase the risk of heart disease. Although other studies, such as those made by the American Heart Association, state that saturated fat increases cholesterol levels and should be limited to no more than 10% of the daily intake.

In fact, in those studies that have concluded that there is no evidence that saturated fat increases the risk of developing cardiovascular disease, it has also been noted that replacing saturated fats with polyunsaturated fats may reduce the risk of cardiovascular disease.

Indeed, the American Committee of Dietetics recently reviewed data on cholesterol and saturated fats, resulting in the publication of " Dietary advice 2015", which does not reflect restrictions on the consumption of cholesterol in diets. It has also been suggested that restrictions on saturated fat intake be reconsidered because there is no strong evidence that these fats are associated with heart disease or other diseases. The full report can be read at health.gov.

Agree, this is quite shocking news, because we have always been told to eat less fatty foods and cholesterol. But most likely we will see changes in all dietary guidelines in the coming year.

I would like to draw attention to this so that you are not afraid of fats, because. most of the healthy foods on our list contain saturated fats. Lots of natural saturated fats won't hurt. But on the other hand, there are also harmful saturated fats in the remains of congealed fat (for example, after frying bacon) and in other harmful products.

It seems to some that it is quite normal to consume food and harmful products. Of course, these products contain not only saturated fats. But the main thing we need to learn is to distinguish foods that are good from bad saturated fats.

Trans fats

Speaking of lard, trans fats can be found in unhealthy foods such as deep fried foods, fried foods, potato chips, frozen pizza and various non-dairy creams, etc.

Trans fat is the oil of a mad scientist. According to the Mayo Clinic, to create trans fats, hydrogen is added to vegetable oil, which makes it hard when room temperature. This is also what happens with artificially-synthesized saturated fats.

The result is partially hydrogenated oils. You may have heard this term before because these oils are often used for the following reasons:

1. They don't need to be changed as often as other oils (Think of deep fryers in fast food like McDonald's - they don't change oil often)
2. They have a longer shelf life
3. They are cheaper than natural oils
4. They give us a pleasant taste

Partially hydrogenated oils should always be avoided. But not all trans fats need to be eliminated from your diet. Yes, what is found in frozen pizza and french fries should be avoided, but the part of the products that is described in the list below should definitely be on your menu.

Monounsaturated fats

So, we have come to the next essential substance, which should always be present in your diet. Monounsaturated fats, like polyunsaturated fats, should be classified as "good fats".

For starters, monounsaturated fats contain one double carbon bond. This bond means that fewer carbons are needed for synthesis compared to saturated fats, which are mostly hydrogen bonds.

Unlike saturated fats, monounsaturated fats are liquid at room temperature. To remember this, imagine olive oil- it contains a large amount of monounsaturated fats and much less saturated fats. Therefore, olive oil will not harden if spilled. However, coconut oil, which is higher in saturated fat, solidifies at room temperature. This is the easiest way to remember the difference between oils that are high in saturated and monounsaturated fats.

Finally, the last.

Polyunsaturated fats

Polyunsaturated fats have two or more double carbohydrate bonds.

Polyunsaturated fats are found in some oils, such as sunflower, safflower, corn oil. These products should also be discarded. But these oils can also be found in healthy foods like salmon, walnuts, and flaxseeds.

It is important to note that polyunsaturated fats are considered essential, which means that they are essential for our body. You can find at least half of them on our list.

There are two types of polyunsaturated fats, omega-3 and omega-6 fatty acids. They are indispensable and therefore we must get them from food.

Now that you have an idea of ​​all four main types of fats, we can discuss what foods we can get them in.

Healthy fats: a list of foods that you should pay attention to

Ideally, you should get both monounsaturated and polyunsaturated fats in your diet, focusing mainly on omega-3s. Until now, these two types of fats were considered healthy and suitable for daily consumption. Some of the foods on our list contain saturated fats, but it's better to stick with those foods than processed ones.

We recommend adding these high-fat foods to your diet. But it is necessary to introduce foods high in fat into the diet gradually, starting from two to three times a week. Also, if you are increasing your fat intake, then lower your carbohydrate intake.

But now we will not go into such details too much. Just keep in mind: you should not eat a pie if you have eaten a lot of fatty foods.

Dairy

Yogurt will help improve digestion with probiotics or live cultures and, according to research from the US National Library of Medicine, will also help you lose weight.

Thanks to the nutrients, yogurt energizes and provides a dose of calcium and protein.

Please be careful when buying yogurt: pay attention to the labels to avoid a product loaded with sugar. It's best to dilute the yogurt yourself with whatever you like, such as honey, fresh blueberries, and cinnamon.

Cheese is also an excellent source of protein, calcium, and minerals, and may be the most beneficial for appetite control.

Alana Aragona, a nutritionist and men's weight management coach, once said: “The combination of protein and fat in regular high-fat cheeses is very rich ... As a result, snack fatty cheeses does not let appetite for hours; I have found that this reduces the amount of food my clients consume in subsequent meals."

Since this is still too fatty food, pay attention to portion sizes and adjust them as needed.

Oils

Although the next two products on the list were discussed above, they are still worth mentioning. Olive oil may contain more saturated fat than other oils, but it nutritional benefits greatly outweigh this disadvantage.

What does this product do useful?

As a result of research, it was found that olive oil contains many antioxidants. Olive oil can actually prevent the development of cancer cells and even cause them to die. It also has powerful anti-inflammatory properties thanks to a polyphenol called oleacansal. Oleakansal directly targets inflammation and pain like popular NSAID drugs, but without the side effects.

1. Coconut oil

What can you say about coconut oil?

Coconut oil can improve cholesterol levels and give you a good boost of energy.

According to SFGate: "Coconut oil contains medium chain triglycerides, which are used by the body directly for energy."

Who doesn't love an instant boost of energy?

Nuts and seeds

Nuts also provide a lot of energy, so it's good to always have them on hand. But the main problem with nuts is that they can contain an extraordinary amount of fat, so portion control is a must. Limit yourself to a handful, because these guys get eaten too easily and unnoticed!

Let's take a look at this list of nuts for their fat content per 100 grams:

• Almonds: 49 g fat, 78% of calories come from fat
• Brazil nuts: 66 g fat, 89% of calories come from fat
• Cashews: 44 g fat, 67% of calories come from fat
• Hazelnuts: 61g fat, 86% of calories come from fat
• Macadamia: 76g fat, 93% of calories come from fat
• Pecans: 72 g fat, 93% of calories come from fat
• Pine nuts: 68 g fat, 87% of calories come from fat
• Pistachios: 44 g fat, 72% of calories come from fat
• Walnut: 65g fat, 87% of calories come from fat

This list should not stop you from eating nuts, on the contrary, it should prove that in some quantities, eating nuts is a must.

Seeds can be considered like nuts: they are useful and necessary, but only in small quantities.

Some of the best seeds

1. Chia seeds
2. Flax seeds (ground)
3. Pumpkin seeds (roasted, no salt)
4. Sunflower seeds (roasted, no salt)

Despite their high fat content, chia seeds are very healthy. To be honest, flax seeds are also essential, plus they contain slightly less fat than chia seeds. Flax seeds are a source of fiber, antioxidants and essential omega-3 fatty acids.

Using sometimes pumpkin seeds, you'll get antioxidants and about 50% of your recommended intake of magnesium. Mercola reports that magnesium is vital for the maintenance of bone and tooth tissue, heart function, it is involved in the relaxation of blood vessels and ensures good digestion.

As for sunflower seeds, they are also rich in antioxidants, as well as fiber and amino acids. It's safe to say that these seeds should become a mandatory part of your diet.

1. Nut butter

The properties are similar to nuts. Peanut butter is one of those foods that should not be avoided. However, the correct type is required. nut butter, as if we were choosing nuts. I don’t know about you, but I love almond and nut butter the most.

Cut the celery stalk, add almond oil, sprinkle some hemp seeds or chia seeds instead of sugary raisins.

Vegetables

1. Avocado

When it comes to very fatty foods, control is your best friend.

As you can see in the Nutrition Guarantee, an average serving of avocado should be about 1/3 of a medium avocado. If you eat a whole avocado, you will get 250 calories and 22.5 grams of fat. Of course, it's okay if you eat a whole avocado, because it contains 71% monounsaturated fat - one of best types fats.

You'll find about 20 vitamins and minerals in avocados, fiber, protein, omega-3s, 4g total carbs, and about 1.2g available carbs, so avocados are low in carbs. All these benefits make avocados an indispensable high-fat food.

Although considered high in fat, olives are high in monounsaturated fats, making olives an excellent addition to any diet.

As mentioned earlier, higher amounts of monounsaturated fats can be attributed to balancing blood sugar levels, lowering blood cholesterol, and lowering the risk of heart disease and stroke.

Animal products

1. Eggs

Eggs have a fairly high level of cholesterol, but the level of fat is also elevated.

Most of the fat is in the yolk. Therefore, most people on fat-restricted diets eat only protein. The only problem is that all the fats found in the yolks are irreplaceable.

In one big egg 1.6 g of saturated fat, 0.7 g of polyunsaturated fat and 2 g of monounsaturated fat were found. In addition to healthy fats, you will also get vitamins and minerals, thus improving your metabolism.

Red meat consumption in excess can lead to an increase in iron levels, thus reducing the elasticity of blood vessels and increasing the risk of disease. diabetes Type 2 and the development of Alzheimer's disease.

However, eating meat from time to time, such as two to three times a week, is good for your body.

LiveStrong indicate the need to purchase right pieces meat. Some cuts may have more saturated fat and cholesterol, while others, such as tenderloin, have more healthy fats in the right amounts. You can choose bison meat, it is leaner and healthier.

Instead of buying expensive fish oil supplements, consider eating fatty fish such as salmon, sardines, trout, or mackerel.

These types of fish are high in protein and essential omega-3 fatty acids.

According to the Harvard School of Public Health: “An analysis of 20 studies containing hundreds of thousands of participants found that eating one or two three-ounce servings oily fish per week - salmon, herring, mackerel, sprat or sardine - reduces the risk of heart disease by 36%".

Other foods containing healthy fats for weight loss

Yes, chocolate is useful product, of course, if you choose right kind chocolate. By choosing chocolate with at least 70% cocoa, you can extract excellent useful material.

The Cleveland Clinic found that the fats found in cocoa butter are used in the manufacture of chocolate, such as oleic acid, which is a monounsaturated fat similar to that found in avocado or olive oil.

In addition to fats, chocolate boasts the content of flavonoids, a group of antioxidants.

When you eat chocolate, your body will enjoy the following benefits:

• Reducing excess cholesterol
• Increased blood flow to the heart and arteries
• low blood pressure
• Reduced risk of blood clots
• Improves mood

A piece of dark chocolate is required amount chocolate a day.

Fats are an essential part healthy eating as well as proteins and carbohydrates. The assumption that fatty products do not bring anything good to the body, but only exceptional harm, is devoid of common sense, since the role of fats for the smooth functioning of organs and systems human body very large. You just need to distinguish between the concepts of lipids and know which ones are useful, and which ones should be completely abandoned.

In the human body, lipids are concentrated mostly in the subcutaneous fat. In small concentrations, they are found in the brain, liver and muscle tissue. These substances are vital for the body, in the right concentration, of course. A lack of connections, as well as an excess, can lead to unpleasant consequences. Today we will talk about the benefits and possible harm lipids, as well as their role and functions.

List of high fat foods:

1. Butter, spread, vegetable, margarine, pork fat, lard - 80%.
2. Nuts (walnuts, peanuts, almonds, hazelnuts) - 40% -80%.
3. Sunflower seeds - 40%.
4. Cheese, fat sour cream(more than 20%), meat of pork, duck, goose, eel, smoked sausage, rolls with condensed milk or cream, chocolate, halva - 20%.
5. Fat cottage cheese (from 10%), cream, cream ice cream - from 10% to 19%.
6. Lamb, beef, chicken (shank, ham), eggs, low-fat sausage - from 10% to 19%.
7. Salmon, herring, mackerel, caviar - from 10% to 19%.
8. Avocado (fruit) - from 10%.

Table 1. Food groups by total fat content

It must be understood that when organizing proper nutrition It is important to consider that lipids are different for lipids. And the concept of fat does not mean "exceptional harm" or "exceptional benefit".

Saturated fats are bad, they are found in animal products - butter, dairy products, meat, lard, as well as palm, coconut and cocoa bean oils.

Foods that should not be included in the diet

Saturated fats are simple in structure and most unhealthy. They stay in the body for a long time, clog arteries and provoke an increased risk of developing diseases of the heart and blood vessels.

Experts, in order to maintain health and normal functioning of organs and systems, advise minimizing or completely eliminating the use of foods rich in saturated fats:

• margarine;
• animal fats (butter, interior fat, lard);
• tropical vegetable oils: palm, coconut;
• oily meat products(pork, lamb);
• fast food
• confectionery;
• chocolate
• dairy products with a high percentage of fat.

Trans fats are a separate "harmful group of fats". They are obtained artificially (when processing unsaturated lipids into saturated ones using thermal exposure and hydrogenation. food industry uses trans fats to extend product shelf life. Since trans fats do not exist naturally, they are much harder for your body to process.

In order not to cause huge damage to your health, stop eating chips, crackers, cookies, pies, donuts, pastries, confectionery and bakery products. See the table for details:

Table 2. Trans fat content of some popular foods

Cholesterol enemy and friend

Another type of fat is cholesterol. According to its structure, it is a waxy light dense mass. Its formation occurs in the liver. The most interesting thing is that cholesterol is needed for the normal functioning of the body, but only in small concentrations. This substance is involved in the production of the most important hormones - testosterone and estrogen, as well as bile acids.

If cholesterol is contained in the body in an increased concentration (more than 250 mg), it automatically becomes an enemy, as it provokes the development of atherosclerosis, heart attacks and strokes, and angina pectoris.

In order to normalize cholesterol levels, experts advise adhering to the following rules.

1. Enrich your diet with foods rich in plant sterols (they are responsible for controlling cholesterol levels): olive oil, pine nuts, almonds, flaxseed, sesame, wheat germ.
2. Use freshly squeezed juices (from celery, beets, cucumber, apples, cabbage).
3. Enrich your diet with polyunsaturated lipids.
4. Drink green tea.
5. Give preference low-fat varieties meat.
6. Avoid eating fried foods.
7. Enrich your diet with foods high in ascorbic acid, calcium and vitamin E.

Find out more about folk remedies that lower cholesterol, read.

About the daily requirement and the correct ratio

Approximately one-fifth of the kilocalories, according to biologists, necessary for energy production, a person should receive from fats. daily requirement in lipids depends on the state of health, lifestyle and age.

People who lead an active life, play sports and work hard physically, need a diet with a high calorie content. Elderly people, those who are inclined to be overweight and lead a sedentary lifestyle "lean" on calories is contraindicated.

In order for organs and systems to work smoothly, all types of healthy fats must enter the body, but in the right ratio. Ideally, the daily “fat” diet should be as follows: 40% vegetable fats and 60% animal fats.

• The body of an adult should receive 50% monounsaturated lipids, 25% polyunsaturated and 25% saturated. The daily proportion of "fat" calories should not exceed 25%.
• The body of a child up to a year should receive no more than 2.9 g of fat (per kilogram of weight), older than a year - 45-90 grams, women - 70-120 g, men - 80-155.

excess lipids

It is probably not worth pointing out the fact that the abuse of fatty foods (trans fats and saturated fats) sooner or later becomes the cause of obesity. Overweight- not only an aesthetic problem, but also a medical one. Obesity affects the liver and heart. Accompanied by an excess of harmful lipids in the body:

• deterioration in the functioning of the pancreas and liver;
• the occurrence of oncological diseases;
• change chemical composition blood;
• increased risk of ischemia, stroke and heart attack;
• tachycardia and hypertension.

It is possible to prevent the development of diseases provoked by obesity and excessive accumulation of fats in tissues and organs, and the best solution is to minimize the consumption of lipid products, especially those stuffed with trans fats. Diet combined with an active lifestyle The best way maintaining health and keeping the body in good shape.

deficit

Not only excess lipids are harmful. Insufficient intake of compounds (meaning poly- and monounsaturated) is also fraught with serious problems. People who are constantly on strict diets often suffer from a deficiency of essential substances. May be due to deficiency and metabolic disorders. It is not difficult to understand that organs and tissues lack fatty compounds, the disease is accompanied by:

• excessive dryness of the skin;
• irritability and depressive disorders;
• fast fatigue;
• constant feeling of hunger;
• distraction;
• visual impairment;
• elevated cholesterol levels;
• joint pains.

A person whose body suffers from a lipid deficiency is constantly freezing (even in summer), he cannot lose weight (weight stands still), and crowded places tire him.

In order to eliminate such manifestations, the diet should be reviewed and adjusted - enrich it with poly- and monounsaturated fatty acids.

In order for organs and systems to function properly, the body must constantly receive useful substances, including lipids. If you know daily allowance and how to use them correctly, you can prevent a lot of ailments and even improve health.

1. Stop eating trans fats.
2. Reduce the amount of saturated lipids.
3. Use unrefined and crude oils only for dressing ready meals.
4. Use animal lipids only for frying.
5. Store oils in tightly sealed containers in a dark place.
6. Consume foods with omega 3, 6 and 9 fatty acids daily.
7. Lipids should not exceed a third of the total daily calories.
8. Use wire racks to get rid of excess fat while roasting meat.
9. If in doubt what to choose - sausage or chicken breast prefer the second one.
10. Eat no more than one egg yolk per day.
11. Do not give up dairy products, it is important for the body. Just choose low fat foods.
12. Read food labels and beware of food containing palm or hydrogenated oils.

Now you know everything about fats - about the benefits and harms, what foods contain them and what their excess or deficiency is fraught with. In no case do not give up lipids, just monitor their intake into the body, and also correctly compose a diet.

The presence of fats in the diet is necessary, the daily minimum of these nutrients ensures the normal functioning of the body. Not all types of fats are the same. What foods contain saturated and unsaturated fats? The answer to this question lies at the heart of a healthy diet.

Everyone knows that our health and physical fitness are most dependent on. To eat a balanced diet, foods must be selected so that the ratio of proteins, fats and carbohydrates in them is 1: 1.2: 4.6. Constant excess consumption of fats can lead not only to an increase in body weight, but also to pathologies of internal organs.

It is impossible to completely abandon the use of fats, since this is the main source of energy and some groups of vitamins. However, you need to remember which foods contain healthy fats and which do not. So, dietary fats are divided into 2 groups:

• saturated;

What foods contain saturated fats

Saturated fats remain solid at room temperature. them in in large numbers contain:

• margarine;
• fatty meat, especially fried;
• salo;
• fast food;
• dairy products;
• chocolate;
• coconut and palm oils;
• egg (yolk).

Excessive consumption of foods that contain saturated fats can cause considerable harm in some cases, although they are necessary in small quantities. Saturated fatty acids, entering the bloodstream, settle on the walls of blood vessels in the form of cholesterol plaques and lead to the development of atherosclerosis, a dangerous disease of the cardiovascular system. In addition, their excess slows down the metabolism and contributes to obesity.

What foods contain healthy fats (mono- and polyunsaturated)

Unsaturated fats remain liquid at room temperature and are commonly referred to as oils. Foods high in monounsaturated fats can freeze in the cold, while foods high in polyunsaturated fats never freeze.
The richest in this group of fats are:

• bird (except skin);
• fatty fish;
• nuts: cashews, peanuts (monounsaturated), walnuts, almonds (polyunsaturated);
• vegetable oils (sunflower, linseed, rapeseed, corn (monounsaturated), olive, peanut (polyunsaturated)), as well as the products from which they are obtained (peanuts, olives, sunflower seeds And so on).

Fats of this group contain the main fat-soluble vitamins: A, D, E, F, B12, K. However, they should not be abused either - fat consumption in any case should not exceed the body's needs for nutrients and energy, otherwise it is possible to set excess weight and the formation of gallstones.

Knowing what foods contain fats, you can correctly compose your diet. 70-75% of fat consumed should be unsaturated, 30% saturated. The share of vegetable fats in the daily diet should be about 40%, animals - about 60%. For older and overweight people, the ratio should be changed in favor of vegetable.

With the exception of vegetable oils, any product contains different types fats, such as lard —the most useful arachidonic (polyunsaturated) fatty acid. Therefore, you should not completely refuse foods rich in saturated fats, it is enough to consume them little by little, and then you will not face health problems and weight gain.

Vegetable fat is a multifaceted concept and many people get confused in it. Everyone knows that, for example, olive oil is useful. But is it useful Palm oil that is added to ice cream? Are vegetable fat spreads healthy? You will find answers to all these questions in this article.

What is vegetable fat?

Vegetable fats include healthy oils, and harmful. Because classification according to the principle of origin (vegetable fat or animal fat) does not always indicate the benefits of the product.

So, for example, vegetable fats include useful olive, peanut oil and harmful ones - palm and coconut. And animal fats include useful and bad fat animals ( interior fat, lard, etc.).

The thing is that you need to classify fats in terms of benefits into three categories - saturated, monounsaturated and polyunsaturated fats.

Saturated fats are fats of a dense structure that are not digested, but often settle in the body, slagging it and clogging the blood vessels with cholesterol plaques. This category includes palm, coconut and cocoa butter, as well as all types of animal fats - be it margarine, lard, fatty meats, butter or other high-fat dairy products. They should be excluded from the diet!

Monounsaturated fats or oleic acid (omega-9) is the most useful component for the human body, which allows you to fight diabetes, oncology, decreased immunity, weakness and other ailments. You can get them from olive and peanut butter, poultry meat, avocados and olives. These are healthy fats and should be included in your diet.

Polyunsaturated fats (omega-3 and omega-6) are fats that the body does not produce and must be obtained from food, as they are involved in all metabolic processes and increase vitality. This category includes rapeseed and linseed oil, oil walnut and wheat germ, as well as fish and fish oil are sources of omega-3. And sources of omega-6 are nuts, seeds, cottonseed, sunflower and corn oils.

Thus, part of vegetable fats and oils is useful, part is harmful. It is very important to remember this difference and avoid common mistakes.

Vegetable fat in food

If you see “vegetable fat” in the composition of any product, you should know that these are the very harmful saturated fats - palm or coconut oil. Their influence on the human body is very negative, but due to them it is possible to significantly reduce the cost of production, so they are added to a lot of different products.

Let's take a closer look at the dangers of these cheap vegetable fats:

• disrupt work gastrointestinal tract;
• they are almost not digested, which sharply increases the level of harmful in the blood;
• such fats provoke the development of atherosclerosis;
• because of frequent use this type of fat develops obesity;
• eating foods with such fats is a severe blow to cardiovascular system;
• in this fat, useful linoleic acid is almost absent, which means that the harm done is not compensated for at all.

That is why, when you see the mysterious "vegetable fats" in the list of ingredients of the product, you should understand that these are not valuable and healthy oils, but cheap and harmful fat.

Products containing vegetable fats

Palm oil is incredibly popular: products to which it is added have a longer shelf life, do not require special conditions storage, perfectly keep their shape and do not lose their presentation even after long-term storage. As a rule, harmful vegetable fats can be found in such products:

When choosing something from this list, at least take the time to read the label to select products that won't harm you and your family.