THE FATS

Fats are made up of fatty acids

and belong to the lipid class.
Lipids are divided into:
Fats, mainly of animal origin
(saturated fats)
Vegetable oils (unsaturated
fats)
Food sources
Among the foods of animal
origin, the richest in lipids are
dairy products (in particular
butter, creams, mature
cheeses), as well as lard, lard,
bacon, fatty meats and
sausages (with the exception of
bresaola and raw ham without
fat).
Fish are generally low in lipids,
except those from cold seas
such as herring, tuna, salmon,
mackerel and sardines, which
represent the main natural
source of omega3.
Crustaceans, although low in
calories, contain considerable
amounts of cholesterol.
Vegetable fats are mainly
consumed in the form of oils
and margarines deriving from
the pressing of fruits (olives), or
oilseeds (soy, sunflower, flax,
sesame, corn etc.).
Another category of vegetable
foods rich in precious fatty
acids (in particular, for the
functionality of the nervous
system) is dried fruit, i.e. nuts,
almonds, hazelnuts, pistachios.
A diet that is too rich in fatty
foods should be avoided
because it causes weight gain
which, in addition to the
aesthetic aspect, has important
repercussions on health
because it increases the risk of
cardiovascular diseases,
metabolic and hormonal
alterations, as well as some
types of cancer. When it comes
to nutrition and diet, fats are
immediately named; fats are
divided into good and bad: the
former are even useful for the
body and can be taken as
nutrients, while the latter are
harmful and over time involve a
series of risks, the most
dangerous of which are
diseases such as diabetes,
cancer, obesity and various
cardiovascular diseases.
Fats occupy an important role
in our diet, they are essential
like proteins and carbohydrates
and act as fuel for the body's
vital activities. Some bodily
functions rely on the presence
of fats: some vitamins require
fat to dissolve in the blood and
provide the nutrients necessary
for the body's needs.

Because we need fats

Fats represent the nutrients
with the highest caloric and
energy intake of our diet,
providing 9 calories per gram.
Although some diets suggest a
low-fat diet, defining them as
unhealthy, in reality they are
essential for our survival and
represent an important
component of a healthy diet
(good fats) with consumption
proportionate to the needs of
each person.
How many fats do we need to
consume?
The amount of fat depends a
lot on several factors: the
climate, health, lifestyle,
however, a dose of 70 g per
day is taken as a general
reference. This indication can
obviously vary, because what
matters in the intake of fats, in
addition to their quantity, is
quality.
Saturated fat: to be consumed
in moderation
Most saturated fats are of
animal origin and are found in
dairy products and high-fat
meats. Here are the main
sources of saturated fat:
- pork, lard, beef and lamb
- whole milk, butter, cheese,
cream
- coconut oil, palm oil
Eating excessively high
amounts of saturated fat can
not only increase weight, but
also increase the risk of raising
LDL (bad) cholesterol levels in
the blood.
Trans fats: to be avoided
Trans fatty acids are present in
foods that partly contain
hydrogenated vegetable oils,
are found in fried foods (french
fries, donuts, fried foods of fast
food), in margarine, such as
crackers or popcorn. Trans acid
fats can also increase LDL
cholesterol and cause diabetes
and heart attacks.
What are good fats?
Unsaturated fatty acids are
considered healthy and not
harmful, they are
recommended for a healthy
diet and, if consumed with
moderation, they bring benefits
to the body.