Saturated fatty acid properties. Unsaturated fatty acids. The role of fatty acids

Fats are extremely important for health, which is why a person must consume some amount of fats every day in order for all body processes to work properly. Fats are an essential nutrient for the absorption of fat-soluble vitamins (A, D, E, K) and a dense source of energy.

In addition, fat in the diet promotes growth, brain function and nervous system, skin health, protection skeletal system, thermal protection, and also play the role of an airbag for internal organs.

However, not all fats are equally healthy. All foods containing fats will contain different combinations of saturated, monounsaturated and poly unsaturated fats.

The Academy of Nutrition and Dietetics recommends that healthy adults consume fat at a rate of 20 to 35 percent of their total daily caloric intake. It is also recommended to increase the consumption of polyunsaturated fatty acids and reduce saturated and trans fats.

All fats provide 9 calories per gram, but depending on the type of fat - whether it is a concentrated vegetable oil form or a solid form - the calorie content per tablespoon varies. On average, one tablespoon of vegetable oil contains 120 calories.

Regardless of the form in which you consume them - liquid (vegetable oil) or solid (margarine) - the body breaks them down into fatty acids and glycerol. Of these components the body forms other lipids, storing the remainder in the form of triglycerides.

But what do these recommendations actually mean? How can you tell the difference between saturated fat, trans fat, and unsaturated fat?

Fats can be saturated or unsaturated, depending on how many hydrogen atoms bond to each carbon atom in their chemical chains.

The more hydrogen attached to the chain, the more saturated the fats will be. If certain hydrogen atoms are missing, the fatty acid will be considered unsaturated.

Saturated fats in the diet

Saturated fats are fatty acids that contain hydrogen atoms throughout their chemical chain. They are associated with the liver producing more total cholesterol and LDL cholesterol.

However, in Lately Scientists have reconsidered their position on whether all saturated fats are equally harmful:

Saturated fats such as palmitic acid or stearic acid appear to have a very different effect on LDL cholesterol circulating in the blood.

Some people wonder: whether enough research has been done to determine whether diets that limit saturated fat provide benefits or reduce the risk of cardiovascular disease.

More research is needed to understand the effects of saturated fat in the diet, but most nutrition experts, including the Academy of Nutrition and Dietetics, still recommend keeping the amount of saturated fat in your diet to a minimum.

Sources of saturated fat:

• butter
• whole milk
• Domestic bird
• Coconut oil
• Palm oil

Unsaturated fats in the diet

Unsaturated fats are divided into two categories - monounsaturated and polyunsaturated. These types of fats are considered healthier than saturated or trans fats.

Monounsaturated fatty acids (MUFAs) are fatty acids that lack one hydrogen pair in their chemical chains. They are associated with a decrease in LDL cholesterol, total cholesterol, and at the same time with an increase in the production of HDL - “good” - cholesterol. IN in good condition these fats are liquid at room temperature.

Sources of monounsaturated fatty acids:

• sunflower oil
• canola oil
• olive oil
• peanut butter
• hazelnut (hazelnut)
• macadamia nut
• avocado

Polyunsaturated fatty acids (PUFAs) lack 2 or more hydrogen pairs on the fatty acid chains. They cause a decrease in blood/serum cholesterol and also reduce LDL production.

However, as it turns out, they can also reduce HDL production. These fats are usually liquid at room temperature.

Sources of polyunsaturated fatty acids:

• linseed oil
• corn oil
• Sesame oil
• sunflower seeds and sunflower oil
• fatty fish, such as salmon
• walnuts

Some certain polyunsaturated fatty acids with a different structure, beneficial for health, include omega-3 and omega-6 fatty acids.

These fats are considered especially healthy because they are associated with improved immune system, treatment rheumatoid arthritis, improved vision, brain function and heart health.

Omega-3s have been shown to lower both the body's triglyceride levels and total cholesterol levels. It is recommended to frequently consume foods rich in omega-3.

Sources of Omega-3:

• seafood - fatty fish: mackerel, albacore tuna, sardine, salmon, lake trout
• linseed oil
• walnuts
• soybean oil
• canola oil

Omega-6 fatty acids found in vegetable oils are also PUFAs. They are also associated with a reduced risk of cardiovascular disease by lowering LDL cholesterol levels. However, they can simultaneously lower HDL levels.

Sources of Omega-6:

• most vegetable oils
• sunflower seeds
• Pine nuts

Trans fats in nutrition

Trans fats are created when food manufacturers extend the shelf life of foods containing fats by adding hydrogen to their chemical composition.

Adding hydrogen makes fats in foods harder and richer, delaying rancidity and increasing freshness.

The result of hydrogenation is trans fats. Unfortunately, trans fats are associated with an increase in total cholesterol and LDL cholesterol, as well as a decrease in HDL cholesterol.

Small amounts of naturally occurring trans fats can be found in beef, pork, butter and milk, but these trans fats have different effects than man-made trans fats and are not associated with having the same effect on cholesterol levels.

Article prepared by: Lily Snape

When buying a product in a store, we look at its calorie content, as well as nutritional value, which is represented by proteins, fats, carbohydrates. At the same time, few people know that there are several types of fats that differ in their usefulness and functionality. Today we will tell you about saturated fatty acids, find out why they are beneficial and harmful, and also indicate the foods that contain them. In addition, we will find out whether these compounds should be excluded from the diet.

General characteristics and role

Let's start by discussing what the role of saturated is and what it is.

To make it easier to understand what they are saturated acids, you should pay attention to foods that contain a lot of fat. Let's take butter and sunflower oil for comparison. Both products contain a large amount of fat, however vegetable option is in a liquid state, and butter retains its shape, remaining relatively solid even at temperatures above +20°C precisely due to the presence of saturated fatty acids.

Important! There are three main types of saturated acids: palmitic, stearic, and myristic.

The main role of these compounds is to provide the body with energy. It's no secret that fats have high calorie content, so, fatty acids, in the process of digestion, give the body a lot of energy. Acids are also used in the process of building cell membranes, participate in the synthesis of hormones and help transport vitamins and various microelements.

As you can see, saturated acids are multifunctional, but whether we need them in large quantities, we'll talk further.

Impact on humans

Any product can become poisonous, however, a lack of certain substances that we should receive with food can negatively affect the functioning of the body, so we will next talk about the benefits and harms of saturated fatty acids.

Benefit

We said above that the main task of saturated fats is to give you a lot of energy, so the lack of saturated acids in food reduces the calorie content of food, and accordingly, the body will not have enough energy to perform certain tasks.

But even if you close the “gap” with carbohydrates and proteins, you still won’t be able to satisfy all the body’s needs, since it needs these acids to produce hormones. Accordingly, in the absence of fats, malfunctions will begin. hormonal background, which will result in various deviations and diseases. Also, do not forget that acids are involved in the construction of cells, that is, if too few of them are supplied, then problems will begin at the cellular level. New cells will form more slowly, which can literally cause accelerated aging.

Did you know? Fats enhance the taste and aroma of foods, which is why most flavorings and flavor enhancers are made from fats.

Harm

The harm lies in the fact that these high-calorie compounds, being unused, begin to be deposited in the body in the form of fat. This not only increases overall weight, but also negatively affects the functioning of organs and organ systems.

Everyone has heard about such a substance as cholesterol. So, consuming large amounts of saturated fat increases cholesterol levels in the blood, which threatens cardiovascular disease, as well as increased blood sugar (diabetes). As a result, abuse of products containing the compounds under discussion ends in a heart attack or stroke for many people.

Important! The problem with cholesterol arises because most of it is produced in our body, so an increased intake of this compound causes great harm.

Daily norm

Considering the above, many people have a question: how many of these same acids do our body need to meet the norms without causing negative consequences.

Let's start with how much fat (any) you can eat per day. The rate is calculated based on your weight. To meet the body's needs, you should consume 1 g of fat per kilogram of weight daily. That is, if you weigh 70 kg, then your fat requirements per day are 70 g.

Now regarding saturated acids. Saturated fatty acids should make up about 7-8% of the daily calorie intake. The daily calorie requirement of an ordinary person who is not involved in heavy physical or mental work is 2-2.5 thousand kcal. It turns out that saturated fats should supply our body with no more than 160-200 kcal. Given the high calorie content of these compounds, you should consume no more than 30-50 grams of saturated fat per day.

Did you know? Most internal organs are covered with fat. This is necessary in order to protect them from various poisons, as well as protect them from mechanical damage.

About excesses and shortcomings

Next, let's talk about what can happen if there is a shortage or excess of the compounds under discussion. We'll also talk about how to identify a problem with saturated fat in your diet based on your symptoms.

Excess

Let's start with the symptoms that indicate an excess of saturated acids in the body:

• diabetes;
• obesity;
• atherosclerosis ( chronic illness, which is characterized by the deposition of cholesterol on the walls of blood vessels);
• heart rhythm disturbance;
• increased blood pressure;
• the formation of stones in the kidneys, as well as in the bladder.

If you are an endomorph by nature (prone to developing excess body weight), then you should consume a minimum amount of the compounds discussed, otherwise your body weight will begin to grow rapidly, which will add various problems associated with excess fat.

It is also worth noting that people who have problems with the concentration of cholesterol in the blood should almost completely exclude the entry of these compounds into the body, otherwise your condition will greatly worsen. IN in this case your body will not suffer from a lack of saturated acids, since your reserves are quite sufficient for normal functioning body.

It is worth paying attention to the type of activity. If you spend a lot of time sitting and your physical and mental activity reduced, then you need to reduce the amount of fat consumed, since the body does not use it for its intended purpose, therefore, residues are deposited, as a result of which you gain weight. However, this does not apply to those people who are engaged in heavy mental work, since intense work of the brain and nervous system requires a large amount of energy.

Important! Your body needs less calories and fats in the warm season and, accordingly, more in winter and in early spring, since the costs of maintaining normal body temperature increase.

Now regarding the consequences of an excess of saturated fats. Above we have described symptoms that indicate abuse of these compounds. These symptoms worsen the quality of life, reduce its duration, and also negatively affect the reproductive system. It is worth noting that saturated fats are dangerous not only because they cause certain diseases, but also because they injure those organs that are involved in processing saturated acids (stomach, intestines, liver, pancreas).

As a result, it turns out that problems with the gastrointestinal tract are added to the above “sores” and deviations: this increases the chance of occurrence cancer cells, since the tissues of these same organs are constantly exposed to negative effects from free radicals - compounds that appear during the “processing” of fats.

It can be concluded that overweight and heart problems are just the “tip of the iceberg”, and its “underwater part” will appear with age, when additional abnormalities and diseases arise.

Flaws

It would seem that a lack of fat should make your figure slim, lower cholesterol levels in the blood, and also reduce the amount of toxins. However, not everything is so simple, because we wrote above that we need saturated fatty acids, albeit in small quantities.

Symptoms of lack of connections:

• infertility;
• deterioration of the condition of nails, hair, and skin;
• loss of body weight below normal (dystrophy);
• problems with the nervous system;
• problems with hormone production.

• the presence of gastritis, as well as gastric and duodenal ulcers;
• stones in the liver and gall bladder;
• severe physical or mental stress;
• exhaustion of the body;
• pregnancy, as well as the period of breastfeeding;
• living in the northern regions;
• Availability pulmonary diseases(tuberculosis, bronchitis, pneumonia).

Separately, it is worth mentioning that a lack of saturated fat leads to obesity. Yes, yes, no matter how strange it may sound, but if you want to lose weight, then you definitely need to meet the norm of these compounds, otherwise your body will begin to accumulate energy in the form of fat deposits, as it will begin to think that you are in unfavorable conditions.

We can conclude that a lack of fat will not allow you to work or study normally, and the deterioration of the condition of your hair, nails and skin will make you even more nervous. As a result, the nervous system will become exhausted, as a result of which you will not be able to perform assigned tasks, and the chance of becoming depressed will also increase.

Source Products

Now it’s worth talking about where saturated fats are contained, as well as in what quantities, so that you can create an optimal diet that will contain the norm of the compounds under discussion.

Animal products (100 g):

• butter - 52 g;
• lard (not bacon) - 39 g;
• beef fat - 30 g;
• salmon - 20 g;
• hard cheeses - 19 g;
• duck meat - 15.5 g;
• freshwater fish - 15 g;
• processed cheese - 13 g;
• sour cream - 12 g.

• coconut oil - 52 g;
• palm oil - 39.5 g;
• olive oil - 14.7 g.

About interaction with other elements

At the beginning of the article, we wrote about why we need saturated acids. Based on this, the interaction of these compounds with other substances in our body develops.

Saturated acids interact with antioxidants such as lycopene and beta-carotene, as a result of which they can not only be absorbed by our body, but also transported within it.

Did you know? When there is a lack of moisture, the body begins to produce it from fats. So, from 100 g of fat 107 g of water are released, therefore fat people can go longer without water under stressful conditions.

Now you know what saturated fats are, why they are dangerous and beneficial, and you are also familiar with the list of foods that contain large amounts of these compounds. It is important to remember that the need for saturated fats is not constant throughout life, so it is important not only to consume a certain amount, but also to change it depending on lifestyle and stress. Remember that giving up fat negatively affects your ability to work, as well as the reproductive system.

Fats in the human body play both energy and plastic roles. In addition, they are good solvents for a number of vitamins and sources of biologically active substances.

Fat increases taste qualities food and causes a feeling of prolonged satiety.

The role of fats in the process of culinary processing of food is great. They give it special tenderness, improve organoleptic qualities and increase nutritional value. Due to the low oxidation of fat, 1 g of it when burned gives 9.0 kcal, or 37.7 kJ.

A distinction is made between protoplasmic fat, which is a structural element of cell protoplasm, and reserve fat, which is deposited in adipose tissue. With a lack of fat in the diet, disturbances in the state of the body occur (weakening of immunological and defense mechanisms, changes in the skin, kidneys, vision organs, etc.). Experiments on animals have proven a shortening of life expectancy with insufficient fat content in the diet of animals.

CHEMICAL COMPOSITION AND BIOLOGICAL VALUE OF FATS

Fatty acids are divided into saturated (saturated) and unsaturated (unsaturated). The most common saturated fatty acids are palmitic, stearic, butyric and caproic. Palmitic and stearic acids are high molecular weight and are solid substances.

Saturated fatty acids are found in animal fats. They have low biological activity and can have a negative effect on fat and cholesterol metabolism.

Unsaturated fatty acids are widely present in all dietary fats, but most of them are found in vegetable oils. They contain double unsaturated bonds, which determines their significant biological activity and ability to oxidize. The most common are oleic, linoleic, linolenic and arachidonic fatty acids, among which arachidonic acid has the greatest activity.

Unsaturated fatty acids are not formed in the body and must be administered daily with food in an amount of 8-10 g. Sources of oleic, linoleic and linolenic fatty acids are vegetable oils. Arachidonic fatty acid is almost not found in any product and can be synthesized in the body from linoleic acid in the presence of vitamin B6 (pyridoxine).

A lack of unsaturated fatty acids leads to growth retardation, dryness and inflammation of the skin.

Unsaturated fatty acids are part of the membrane system of cells, myelin sheaths and connective tissue. Their participation in fat metabolism and in converting cholesterol into easily soluble compounds that are excreted from the body.

To meet the physiological need of the body for unsaturated fatty acids, it is necessary to introduce 15-20 g of vegetable oil into the diet daily.

Sunflower, soybean, corn, flaxseed and cottonseed oils, in which the content of unsaturated fatty acids is 50-80%, have high biological activity of fatty acids.

Biological value fats are characterized by their good digestibility and the presence in their composition, in addition to unsaturated fatty acids, tocopherols, vitamins A and D, phosphatides and sterols. Unfortunately, none of the dietary fats meet these requirements.

FAT-LIKE SUBSTANCES.

Fat-like substances—phospholipids and sterols—are also of some value to the body. Of the phospholipids, the most active action contains lecithin, which promotes digestion and better exchange fats, increased secretion of bile.

Lecithin has a lipotropic effect, i.e. it prevents fatty liver and prevents the deposition of cholesterol in the walls of blood vessels. A lot of lecithin is found in egg yolks, milk fat, and unrefined vegetable oils.

The most important representative of sterols is cholesterol, which is part of all cells; there is especially a lot of it in nervous tissue.

Cholesterol is part of the blood, participates in the formation of vitamin D3, bile acids, gonadal hormones.

Impaired cholesterol metabolism leads to atherosclerosis. About 2 g of cholesterol is formed from fats and carbohydrates in the human body per day, 0.2-0.5 g is obtained from food.

The predominance of saturated fatty acids in the diet enhances the formation of endogenous (internal) cholesterol. Largest quantity cholesterol is found in brains, egg yolks, kidneys, fatty varieties meat and fish, caviar, butter, sour cream and cream.

Cholesterol metabolism in the body is normalized by various lipotropic substances.

In the body there is a close connection between the metabolism of lecithin and cholesterol. Under the influence of lecithin, the level of cholesterol in the blood decreases.

To normalize fat and cholesterol metabolism, a diet rich in lecithin is necessary. When lecithin is introduced into the diet, it is possible to reduce the level of cholesterol in the blood serum, even if foods containing large amounts of fat are included in the diet.

Overheated fats.

The production of crispy potatoes, fish sticks, frying vegetables and canned fish, as well as making fried pies and donuts. Vegetable oils used for these purposes are subjected to heat treatment in the temperature range from 180 to 250 °C. With prolonged heating of vegetable oils, the process of oxidation and polymerization of unsaturated fatty acids occurs, resulting in the formation of cyclic monomers, dimers and higher polymers. At the same time, the unsaturation of the oil decreases and oxidation and polymerization products accumulate in it. Oxidation products formed as a result of prolonged heating of oil reduce its nutritional value and cause the destruction of phosphatides and vitamins in it.

In addition, such oil has an adverse effect on the human body. It has been established that long-term use of it can cause severe irritation gastrointestinal tract and cause the development of gastritis.

Overheated fats also affect fat metabolism.

Change in organoleptic and physical and chemical properties vegetable oils used for frying vegetables, fish and pies, usually occurs in case of non-compliance with the technology of their preparation and violation of the instructions “On the procedure for frying pies, using deep fat and monitoring its quality”, when the duration of heating the oil exceeds 5 hours, and the temperature — 190 °C. The total amount of fat oxidation products should not exceed 1%.

The body's need for fats.

Fat rationing is carried out depending on the age of the person, the nature of his labor activity and climatic conditions. In table Table 5 shows the daily fat requirement of the adult working population.

For young and middle-aged people, the ratio of protein to fat can be 1:1 or 1:1.1. The need for fat also depends on climatic conditions. In northern climatic zones, the amount of fat can be 38-40% of daily calories, in the middle - 33, in the southern - 27-30%.

Biologically optimal is the ratio in the diet of 70% animal fat and 30% fat of vegetable origin. In adulthood and old age

the ratio can be changed towards increasing the specific gravity vegetable fats. This ratio of fats allows you to provide the body with a balanced amount of fatty acids, vitamins and fat-like substances.

Fat is an active reserve of energy material. With fats, substances necessary to maintain the body’s activity are supplied: in particular, vitamins E, D, A. Fats help the absorption from the intestines of a number of nutrients. The nutritional value fats are determined by their fatty acid composition, melting point, the presence of essential fatty acids, degree of freshness, and taste. Fats consist of fatty acids and glycerol. The meaning of fats (lipids) is diverse. Fats are contained in cells and tissues, participating in metabolic processes.

IN liquid fats are unsaturated fatty acids(most vegetable oils and fish fats contain them), solid fats contain saturated fatty acids - fats of animals and birds. Of the solid fats, lamb and beef fat are the most refractory and difficult to digest; milk fat is the easiest. The biological value is higher than fats rich in unsaturated fatty acids.

Of particular importance are POLYUNSATURATED ESSENTIAL FATTY ACIDS: linoleic and arachidonic. Like vitamins, they are almost never produced by the body and must be obtained through food. These substances are an important component cell membranes, necessary for regulating metabolism, especially cholesterol metabolism, form tissue hormones (prostaglandins). Sunflower, corn and cottonseed oil contain about 50% linoleic acid. 15-25 g of these oils meet the daily requirement for essential fatty acids. This amount is increased to 25-35 g for atherosclerosis, diabetes mellitus e, obesity and other diseases. However long-term use very large quantities of these fats can be harmful to the body. Fish fats are relatively rich in these acids; lamb and beef fats and butter are poor (3-5%).

Lecithin belongs to fat-like substances - phosphatides, which promotes digestion and good exchange fat and protein form cell membranes. It also normalizes cholesterol metabolism.

Lecithin also has a lipotropic effect, since it reduces the concentration of fats in the liver, preventing its obesity in diseases and the action of various poisons. The fat-like substance cholesterol is involved in the formation of essential acids in the body. Deposition of cholesterol in the inner lining of the arteries is the main symptom of atherosclerosis.

Plant products do not contain cholesterol.

Cholesterol limit the diet to 300-400 mg per day for atherosclerosis, cholelithiasis, diabetes, decreased function thyroid gland etc. However, it must be borne in mind that even in a healthy body, cholesterol is formed 3-4 times more than it comes from food. Increased cholesterol formation occurs from various reasons, including poor nutrition, (excess animal fats and sugar in food), violation of diet.

Cholesterol metabolism is normalized by essential fatty acids, lecithin, methionine, and a number of vitamins and microelements.

The fat must be fresh. Since fats oxidize very easily. In overheated or stale fats, harmful substances accumulate, which lead to irritation of the gastrointestinal tract and kidneys, disrupting metabolism. Such fats are strictly prohibited in the diet. Need healthy person in various fats - 80-100 g per day. The quantitative and qualitative composition of fats may change in the diet. Reduced quantity Fats, especially refractory ones, are recommended for use in cases of atherosclerosis, pancreatitis, hepatitis, exacerbation of enterocolitis, diabetes, and obesity. And when the body is exhausted after serious illnesses and tuberculosis, it is recommended, on the contrary, to increase fat intake to 100-120 g per day.

You NEED to eat fats. To be healthy, people should get on average 20-35% of all calories from fat, but no less than 10%. Today you will find out why and what fats should be in your diet. Read about the benefits of fats for the body, which fats are the healthiest, the difference between saturated and unsaturated fatty acids, and get a list of foods where they are found in the greatest quantities!

Not only excess, but also lack of fat can cause serious problems with health. You must consume fat every day to keep your body functions in order. The benefits of fats for the body are as follows:

1. They supply the body with essential fatty acids omega-3 and omega-6, which it cannot produce on its own. These fatty acids play important role in maintaining the health of heart and brain cells. In addition, they are struggling with inflammatory processes, influence cell signaling and many other cellular functions, as well as human mood and behavior.
2. Fat helps in the absorption of certain nutrients such as fat soluble vitamins(A, D, E and K) and (such as lycopene and beta-carotene). Meanwhile, vitamin A is necessary for good vision, vitamin D for calcium absorption, healthy bones and teeth, E for protecting cells from free radicals and beautiful skin, and K for normal blood clotting.
3. Fats are a source of energy and main way its storage. 1 gram of fat contains 9 calories, while carbohydrates and protein contain only 4, and alcohol contains 7. And although carbohydrates are the main source of energy for the body, our body uses fat as a “reserve fuel” when there are not enough carbohydrates.
4. Adipose tissue insulates the body and helps maintain its normal temperature. Other fat cells surround vital important organs and protect them from external influences. Wherein adipose tissue It is not always visible and is noticeable only if you are overweight.
5. Finally, fat plays an important role in the maintenance of all cells in the body. Cell membranes themselves are made from phospholipids, which means they are also fatty. Many tissues in the human body are lipid (i.e., fatty), including our brain and the fatty membrane that insulates the nervous system.

Simply put, all the fat we consume:

• or becomes part of the tissues and organs in our bodies,
• or used as energy,
• or stored in adipose tissue.

Therefore, even if you are losing weight, dietary sources of fat should definitely be part of your diet.

By the way, how “dangerous” are fats for weight loss?

People gain weight when they consume more calories (from fat, carbohydrates, protein and alcohol) than they burn. Therefore in overweight Usually the culprit is not so much fatty foods, but overeating in general + low physical activity, as well as sugar. This is what actually causes the accumulation of fat in the body. High blood sugar causes the pancreas to release insulin, which causes fat cells to take up excess glucose and turn it into more fat on your sides.

Yes, as we said above, fat contains more calories per gram than protein, carbs, and even alcohol, but it also makes food more flavorful and filling. And this allows you to quickly feel satisfied with food without overeating. A weight loss diet that includes some fats will not only be healthier, but will also be more successful in the long run because you will be less likely to relapse.

Another thing is that fat often comes to us from such tempting sources as French fries, hamburgers, cakes, thick steaks, etc. Perhaps that is why, according to statistics, the average people's diet contains not 20-35 recommended% fat, but 35 -40%. As a result, all the benefits of fats for the body begin to turn into harm. Exceeding consumption standards fatty foods often leads to the following problems:

1. Excess weight.
2. High cholesterol levels, which in turn increases the risk of developing coronary disease hearts.
3. Probability of development diabetes mellitus Type 2.
4. Increased risk of heart disease and certain types of cancer (particularly breast and colon cancer).

To avoid this, it is recommended that women eat no more than 70 grams of fat per day, and men no more than 95 grams. To get a more personalized figure, base your calorie goal on your calorie intake. So, with a goal of consuming 1800 Kcal per day, the amount of fat consumed should be 360-630 Kcal or 40-70 g. Some nutritionists also recommend following a simple rule: eat 1 g of fat per 1 kg of body weight per day.

So, what fats are best to choose for weight loss and overall health?

Which fats are most beneficial for the body?

Choosing the right fat sources for your diet is one of the best ways reduce the risk of developing heart disease. For this purpose (and maintaining overall health), the most beneficial are unsaturated fatty acids. Here is their list:

• polyunsaturated fats omega-3 and omega-6;
• monounsaturated fats omega-7 and omega-9.

Polyunsaturated fats supply the body with essential fatty acids, help reduce levels bad cholesterol in the blood and triglyceride levels, support healthy bones, hair, skin, immunity and reproductive function.

Omega 3 fatty acids help strengthen the heart, protect blood vessels in the brain, support the immune system and improve mood. Among the healthy omega-3 fats, the most important for humans are ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Alpha-linolenic acid has a beneficial effect on the heart and enters the body from plant sources (flax seeds, hemp seeds, chia, etc.). The other two acids can be obtained primarily from oily fish(salmon, trout, herring, mackerel) and other seafood. It is believed that fish contains the most efficient type Omega-3 for the prevention of cardiovascular diseases. The American Heart Association recommends eating 2 servings of oily fish per week.

Fatty acid omega 6 play an important role in brain function, normal growth and development, skin and eye health. Linoleic acid Omega-6 is used by our body to create cell membranes. However, evolutionary scientists believe that modern man consumes too much omega-6 and not enough omega-3. In a hunter-gatherer diet, the ratio of these fats would be approximately 1:1, whereas the current average is 16:1. Excessive amounts of omega-6 in the diet can lead to inflammation, which is associated with heart disease. In addition, these fatty acids often come to us from refined foods rather than from whole foods. Omega 6 can be found in meat, eggs, corn, sunflower, soybean and safflower oils.

Other healthy fats, monounsaturated fatty acids, also reduce the risk of heart disease, help lower bad LDL cholesterol, increase good HDL cholesterol, protect arteries from plaque buildup, and are often a good source of the antioxidant vitamin E. They are found in high quantities in nuts, avocados, and olives.

The discovery that monounsaturated fats are beneficial for the body came from the Seven Countries Study in the 1960s. It showed that people in Greece and other parts of the Mediterranean region have relatively low level heart disease, despite a diet with high content fat It is noteworthy that the main fat in their diet was not saturated animal fat, but olive oil, which is a rich source of monounsaturated fat. This discovery caused a surge of interest in olive oil and in general Mediterranean diet, how to the correct eating style.

And although today there is no recommended daily norm consumption of monounsaturated fats, nutritionists recommend consuming them together with polyunsaturated fats to replace saturated and trans fats in your diet.

Saturated and unsaturated fats: difference, ratio in the diet

As you probably know, the fat we eat comes in two main forms: unsaturated and saturated. Both types provide approximately the same amount of calories. Therefore, to lose weight, it doesn’t matter what fats you eat. Too many calories? This means that you will gain weight, regardless of whether healthy fatty acids enter your body or not.

What's the difference between saturated and unsaturated fats, and why are some better than others?

The term “saturated” refers to the number of hydrogen atoms that surround each carbon atom in fat. The more hydrogen, the more saturated the fat. In reality, this is expressed as follows: saturated fats at room temperature become hard(remember how, after frying meat, bacon or lard, melted animal fat in a frying pan gradually solidifies), while unsaturated fat remains fluid(like most vegetable oils).

The ability of saturated fats to harden is widely used in the confectionery and bakery products. Composed of butter, palm oil and milk fat, they are found in all kinds of desserts, cakes, pastries and various pastries. Other sources of saturated fat include meats, cheeses and other whole milk products, and coconut oil.

Is saturated fat harmful to human health?

In fact, research has not yet collected enough evidence that saturated fat increases the risk of heart disease. There is incomplete evidence that excessive consumption of these hardening fats contributes to increased total cholesterol, plaque buildup in the arteries, increased risk of colon cancer and prostate gland. 2 large studies have shown that replacing saturated fat with polyunsaturated fats and high-fiber carbohydrates actually reduces the risk of heart disease (while a diet high in processed carbohydrates does the opposite).

However, humans have evolved to consume unprocessed forms of saturated fat (game meat, whole milk, eggs, coconuts) along with fish and plant foods. Therefore, some of them should also be present in our diet, at least for:

• decrease in lipoprotein (a) levels, high level which increases the risk of heart disease;
• cleansing the liver of fat (saturated fat stimulates liver cells to release it);
• brain health (most of the brain and myelin sheath is made of saturated fat);
• proper functioning of the immune system (saturated fats such as myristic and lauric acids play an important role in maintaining immunity and are even found in breast milk mothers).

The correct ratio of unsaturated and saturated fats in the diet

Due to the availability of animal products and the low prevalence of whole foods plant food on modern market, people began to consume too much saturated fat in relation to unsaturated fat. And what's even worse is to combine them with processed carbohydrates, which usually leads to health problems.

If total fat in a person's diet should be 20-35% of all calories, then saturated fat should not be more than 10% (about 20 grams with a goal of 1800 Kcal/day). This ratio is recommended by the WHO and most other health experts, while the American Heart Association advises sticking to a threshold of 7% of total number calories or no more than 14 grams.

Which fats are really dangerous?

There is still one type of fat that a person should completely exclude from his diet. This trans fatty acids, which are found in nature only in small doses and enter the body, usually from processed foods. Most trans fats are found in margarine and other hydrogenated oils. To produce it, vegetable oil is heated in the presence of hydrogen and a catalyst from heavy metal(such as palladium). This causes hydrogen to bond with the hydrocarbon present in the oil and convert the fat from liquid and perishable to hard and shelf-stable product.

Unlike saturated and unsaturated fats, trans fats are empty calories that provide no benefit to the human body. On the contrary, a diet high in trans fats contributes to:

• improving bad LDL cholesterol and the development of cardiovascular diseases;
• increased risk of developing colon and breast cancer;
• pregnancy complications ( early birth and preeclampsia) and disorders in infants, since trans fats are transmitted from mother to fetus;
• development of allergies, asthma and asthmatic eczema in adolescents;
• development of type II diabetes;
• obesity ().

In a 6-year study, monkeys on a trans fat diet gained 7.2% of their body weight, while monkeys on a diet containing monounsaturated fats added only 1.8%.

Trans fats are worse than any other fat, including butter or lard. There is no safe level of consumption: even 2% of total calories (4 grams for a goal of 1800 kcal) increases the risk of heart disease by 23%!

The highest amounts of trans fatty acids are found in cakes, cookies and bread (about 40% of total consumption), animal products (21%), French fries (8%), margarine (7%), chips, popcorn, candy and breakfast cereals (5% each), as well as confectionery fat (4%). You'll find it in all foods containing partially hydrogenated oil, most fast foods, frostings, dairy-free creamers, and ice cream. Try to avoid such foods!

Healthy fats: food list

Below we have compiled for you a list of foods that contain the most healthy polyunsaturated and monounsaturated fats. All figures are taken for Database for standard reference and are based on 100 g of each product. Keep it in mind and use it for your health!

As you can see, natural vegetable oils are the richest and useful sources unsaturated fats. For comparison, we provide you with data on other popular fats, including poultry and fish.

What other foods contain unsaturated fats?

Other sources of unsaturated fats

Finally, here is another list of weight loss foods that contain healthy fats. They are not as rich in unsaturated fatty acids per 100g as oils and nuts, but can also be part of your daily diet.

1. Eat less, but more often - every 3 hours, for example, making a snack of non-roasted nuts.
2. Add more protein and fiber-rich foods to your diet to help you avoid overeating and feel fuller longer.

Be healthy!

The atoms in the molecules of the compounds are open and linear. The basis - . The number of its atoms in bold ones is always even.

Counting carbon in carboxyls, its particles can be from 4 to 24. However, there are not 20 fatty people, but more than 200. This diversity is associated with additional constituent molecules, as well as differences in structure. There are atoms that are the same in composition and number of atoms, but differ in their location. Such compounds are called isomers.

Like all fats, free fatty acids lighter than water and do not dissolve in it. But substances of the class dissociate in chloroform, diethyl ether, and acetone. All these are organic solvents. Water is classified as inorganic.

Fat people are not susceptible to these. Therefore, while cooking soup, fats accumulate on its surface and freeze into a crust on the surface of the dish while in the refrigerator.

By the way, fats do not have a boiling point. Only water boils in the soup. in fats remain in their usual state. Heating it to 250 degrees changes it.

But even with it, the compounds do not boil, but are destroyed. The breakdown of glycerol produces the aldehyde acrolein. It is also known as propenal. The substance Strong smell Moreover, acrolein irritates the mucous membranes.

Each fatty acid has a separate boiling point. The oleic compound, for example, boils at 223 degrees. At the same time, the melting point of the substance is 209 degrees lower on the Celsius scale. This indicates non-saturation. This means that it contains double bonds. They make the molecule mobile.

Saturated fatty acids have only single bonds. They strengthen the molecules so the compounds remain at room temperature and below. However, we’ll talk about the types of fatty foods in a separate chapter.

Types of fatty acids

The presence of only single bonds in saturated fat molecules is caused by the completion of each bond with hydrogen atoms. They make the structure of molecules dense.

The strength of the chemical bonds of saturated compounds allows them to remain intact even when boiled. Accordingly, in cooking, class substances retain their benefits, even in stews or soups.

Unsaturated fatty acids with double bonds are divided according to their number. The minimum is one bond between carbon atoms. Its two particles are doubly bound to each other. Accordingly, the molecule is missing two hydrogen atoms. Such compounds are called monounsaturated fatty acids.

If there are two or more double bonds in a molecule, this is an indication of polyunsaturated fatty acids. They are missing at least four hydrogen atoms. Mobile carbon bonds make substances of the class unstable.

Passes easily fatty acid oxidation. Connections deteriorate both in light and during heat treatment. By the way, outwardly all polyunsaturated fatty acids are oily liquids. Their density is usually slightly less than that of water. The latter indicator is close to one gram per cubic centimeter.

At double bond points polyunsaturated acids there are curls. These springs in molecules do not allow atoms to bunch up into “crowds”. Therefore, the substances of the group remain liquid even in cold weather.

Monounsaturated ones harden at sub-zero temperatures. Have you tried putting olive oil in the refrigerator? The liquid hardens because it contains oleic acid.

Unsaturated compounds are usually called omega fatty acids. Letter Latin alphabet in the name indicates the location of the double bond in the molecule. Hence omega - 3 fatty acids, omega-6 and omega-9. It turns out that in the first, double bonds “start” from the 3rd carbon atom, in the second from the 6th, and in the 3rd from the 9th.

Scientists classify fatty acids not only by the presence or absence of double bonds, but also by the length of the atomic chains. Short-chain compounds have from 4 to 6 carbon particles.

This structure is characteristic of exclusively saturated fatty acids. Synthesis they are possible in the body, but the lion's share comes from food, in particular dairy products.

Due to short-chain compounds they have antimicrobial effect, protecting the intestines and esophagus from pathogenic microorganisms. So, milk is not only good for bones and teeth.

Medium chain fatty acids have from 8 to 12 carbon atoms. Their combinations are also found in dairy products. However, in addition to them, medium-chain acids are also found in the oils of tropical fruits, for example, avocado. Remember how fatty this fruit is? Oils in avocados occupy at least 20% of the weight of the fruit.

Like short-chain, medium-length acid molecules, they have a disinfecting effect. Therefore, avocado pulp is added to masks for oily skin. Fruit juices solve the problem of acne and other rashes.

The third group of fatty acids according to the length of their molecules is long-chain. They have from 14 to 18 carbon atoms. With this composition, they can be saturated, monounsaturated, and polyunsaturated.

Not every human body is capable of synthesizing such chains. Approximately 60% of the world's population “makes” long-chain acids from others. The ancestors of other people ate mainly meat and...

The animal diet reduced the production of a number of enzymes necessary for the independent production of long-chain fatty compounds. Meanwhile, these include those necessary for life, for example, arachidonic acid. It is involved in the construction of cell membranes, helps transmit nerve impulses, stimulates mental activity.

Fatty acids that are not produced by the human body are called essential. These include, for example, all omega-3 compounds and most omega-6 substances.

Omega-9 does not need to be produced. Group compounds are classified as non-essential. The body does not need such acids, but can use them as a replacement for more harmful compounds.

So, higher fatty acids Omega-9s are becoming an alternative saturated fat. The latter lead to an increase in the level of bad cholesterol. With omega-9 in the diet, cholesterol remains normal.

Application of fatty acids

Omega fatty acids in capsules sold for addition to food and cosmetics. Accordingly, the body needs substances like internal organs, as well as hair, skin, nails. The issue of the role of fatty acids in the body was touched upon in passing. Let's expand on the topic.

So, fatty acids of the unsaturated group serve as oncoprotectors. This is the name given to compounds that inhibit the growth of tumors and, in general, their formation. It has been proven that a constant level of omega-3 in the body minimizes the likelihood of prostate cancer in men and breast cancer in women.

In addition, fatty acids with double bonds regulate menstrual cycle. Its chronic failures are a reason to check the level of omega-3.6 in the blood and include them in the diet.

The lipid barrier of the skin is a collective of oily skin. Here we have unsaturated linolenic, oleic and arachidonic acids. The film made from them blocks the evaporation of moisture. As a result, the integument remains elastic and smooth.

Premature aging skin is often associated with a violation, thinning of the lipid barrier. Accordingly, dry skin is a signal of a lack of oily oils in the body. acids In feces you can check the level of required connections. It is enough to pass an extended coprogram analysis.

Without a lipid film, hair and nails dry out, break, and flake. It is not surprising that unsaturated fatty acids are widely used by cosmetologists and pharmacists.

Focus on unsaturated acids caused by their benefits for the body and appearance. However, this does not mean that saturated compounds carry only . Adrenal enzymes are not needed to break down substances with only single bonds.

Saturated body assimilates as simply and quickly as possible. This means that the substances serve as an energy resource, like glucose. The main thing is not to overdo it with the consumption of saturated ones. The excess is immediately deposited in the subcutaneous fat tissue. People consider saturated acids harmful because they often do not know what to do.

Not so useful in industry free fatty acids, how many of their connections. They are mainly used for their plastic properties. So, fatty acid salts used to improve the lubricity of petroleum products. Enveloping parts with them is important, for example, in carburetor engines.

History of knowledge of fatty acids

In the 21st century price for fatty acids, as a rule, bites. The hype about the benefits of omega-3 and omega-6 has caused consumers to shell out thousands for jars of dietary supplements containing only 20-30 tablets. Meanwhile, 75 years ago there was no mention of fat people. The heroines of the article owe their fame to Jim Dyerberg.

This is a chemist from Denmark. The professor became interested in why the Eskimos are not among the so-called cores. Dyerberg had a hypothesis that the reason was in the diet of the northerners. Their diet was dominated by fats, which is not typical for the diet of southerners.

We began to study the composition of the blood of Eskimos. They found an abundance of fatty acids in it, in particular eicosapentaenoic and docosaxenoic acids. Jim Dyerberg introduced the names of omega-3 and omega-6, but did not prepare sufficient evidence base their effects on the body, including health.

This was done already in the 70s. By that time, the composition of the blood of the inhabitants of Japan and the Netherlands had also been studied. Extensive research has made it possible to understand the mechanism of action of fatty acids in the body and their importance. In particular, the heroines of the article are involved in the synthesis of prostaglandins.

These are enzymes. They are able to expand and narrow the bronchi, regulate muscle contractions and gastric secretion. But it’s difficult to figure out which ones are in abundance in the body and which ones are lacking.

A fitness device that “reads” all the body’s indicators, and even a more cumbersome setup, has not yet been invented. All that remains is to guess and be attentive to the manifestations of your body and nutrition.