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I eat healthily

I eat healthily

culinary inspiration

Fats: which ones, why and where?

Fats, fatty acids, lipids… Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

WHAT ARE THEY? HOW TO CHOOSE THEM?

We often hear about good and bad fats, but it’s not that simple. There are indeed several forms, of varying benefit to the body:

To be encouraged: 

  • Polyunsaturated fatty acids, the famous omegas 3 and 6, are so-called essential fatty acids because your body cannot synthesize them. Your diet must therefore provide them, with an omega 6/omega 3 ratio of 5/1.1 This means that you must consume 5 times more omega 6 than omega 3.
  • Monounsaturated fatty acids, mainly represented by Omega 9s. They are found in olive oil or oilseeds such as almonds or nuts.

To be limited: 

  • Saturated fatty acids, which should not be consumed excessively, are mainly found in animal fats (butter, cream, lard, etc.) and certain vegetable oils (palm oil).
  • Trans (or hydrogenated) fatty acids, which should be limited because of their harmful effects on your health. Refer to the list of ingredients to detect them.

The recommendation is for 20% of daily fat intakes to be taken as monounsaturated fatty acids, a minimum of 5% as polyunsaturated fatty acids and a maximum of 12% as saturated fatty acids out of your total energy intake.2

Cholesterol is also a useful lipid for the body. Present in many tissues, mainly in the brain, liver and spinal cord, it is a constituent of cell membranes and is involved in the production of certain hormones. We often hear about “good” and “bad” cholesterol. In reality, this means cholesterol transporters: the “good” ones will have the mission of recovering surpluses in order to eliminate them, while the “bad” ones will distribute the cholesterol around the body.

WHY ARE THEY ESSENTIAL?

Lipids are involved in many essential functions: 

  • They are part of the constitution of our cells and thus contribute to their proper functioning.3
  • They play a crucial role in the transport of certain proteins, hormones and fat-soluble vitamins (A, D, E, E, K) in the blood.4
  • They contribute to the synthesis of certain hormones such as sex hormones.5
  • They also store energy, especially in fat tissue.5
  • This is why it is important not to avoid them at all costs, as they are not all equal.

WHERE CAN I FIND THEM IN MY DIET?

There are visible fats, which are used as they are, such as butter, oil and cream. Not all fats are suitable for cooking. When they start smoking it means that the maximum temperature has been exceeded. They can lose their nutritional benefits with heat and harmful compounds can form. For example, walnut oil and rapeseed oil cannot tolerate excessive heat. 

And then there are “hidden” fats in food: fatty fish such as salmon, mackerel or sardines are good sources of omega 3, while delicatessen, cheese (especially hard cheese), pastries, ready-made meals or pie pastry may contain saturated fatty acids or even trans saturated fatty acids. Prefer shortcrust pastry, as it generally contains the lowest fat. As for meats, depending on the type and cut, they may also be high in fat, especially in saturated fatty acids. Vary sources and prefer white meats, which are generally less fatty.

1. AFSA, Acides gras de la famille oméga 3 et system cardiovasculaire

2. CERIN, Les dernières recommandations en lipides, 2013

3. Abdul et al., The role of lipids in retroviral replication, chapitre 10, Retrovirus-Cell interactions, p353-399, 2018

4. Nozomu Kono, Intracellular transport of fat-soluble vitamins A and E, Traffic, volume 16, issue1, 2014

5. ANSES, Les lipides, 2019

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

Quiz – Vitamins and minerals

Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

Can sleep influence cardiovascular health?

Quiz – Microbiota

Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

Mind and mood: Nutrition and common misconceptions

CHOCOLATE is good for MORALE

Mind and mood: 3 golden rules for meals

Remember that eating is not necessarily a solitary

Nutrition and good mood go together

Today, the link between food and health is well-established. Our brain, like all our organs

Microbiota: microorganisms that want you to feel good!

Enthusiasm for microbiota is growing among scientists and consumers alike.

Superfoods: your new nutritional allies?

Superfoods are the focus of numerous articles and recipes in the press and social media. Why is there such an interest?

Fats: which ones, why and where?

Fats, fatty acids, lipids... Whatever their name, they are macronutrients provided by our diet and are essential for the proper functioning of the body, just like proteins and carbohydrates.

The vegan trend

In recent years, the number of people who have decided to adopt a diet that reduces or eliminates meat consumption has increased dramatically.

All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

3 good reasons to cook in season

By choosing to consume products that respect the rhythm of the seasons

How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

7 tips to save money on food

Don’t shop when you’re hungry

Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.