Foods rich in fats: table

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

It's time to end the myth of low-fat foods, which were considered a sure way to lose weight, prevent heart disease and other chronic diseases during the diet. The fact is that the "pitfall" is often hidden under the word "fat-free product", in which the aroma and texture are compensated by increasing the amount of s alt, sugar or refined grains. The result "exceeded" all expectations - the worldwide consumption of low-fat products only led to an increase in the average person's weight.

Low-calorie food - good or bad?

Why should you avoid very low body fat foods? Many people don't survive this type of diet for long because they find low-fat meals tasteless and restrictive. The fact is that fat significantly slows down digestion, many diets based on eatingfat-free foods make a person fight hunger all day long.

Dietary fat plays a crucial role in metabolism - each gram contains 9 kilocalories. Such a calorie saving in cases where there is not enough food, it is very important for people who are not able to absorb a large amount of food.

What are fats?

Fats are our energy reserve. The body can only store a small amount of glucose as glycogen for energy, so it is important to have fat tissue that can produce unlimited amounts of it. The origins of this process are rooted in the distant past, when food was scarce, so a lot of energy was spent on its extraction. Today, this problem does not exist, but we continue to consume foods rich in fats indiscriminately and in large quantities. The energy accumulated thanks to them is now consumed only during sleep and during physical activity.

The following are the most popular fat-rich foods: (list assumes fat content per 100g):

1. Palm Oil - 93.7g
2. Dried Coconut - 57.2g
3. Butter - 51.4g
4. Beef - 52.3g
5. Chocolate - 32.4g
6. Sardine in oil - 29.9g
7. Hard Cheese - 24.6g

Types of fatty acids and why you need them

There are two types of fatty acids: linoleic and alpha-linoleic. Fatty acids are important components of cell membranes, they are converted into chemical regulators that affectblood clotting, dilation of blood vessels, etc. Their deficiency in children is characterized by slow growth, decreased immune function, and the appearance of a rash. Sometimes this leads to vision problems and nerve damage.

Proteins are also needed for proper development. Without them, the immune system cannot properly protect the body from bacteria and viruses. That is why it is so important to eat foods rich in fats and proteins.

Do saturated fats cause heart disease?

Excessive consumption of most saturated fatty acids is fraught with an increase in LDL (low density lipoprotein) levels, which increases cholesterol levels and reduces insulin sensitivity. Foods rich in protein, fats, carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Fiber-rich foods protect against colon cancer and are essential for the prevention of hemorrhoids. In addition, fiber is food for normal (he althy) bacteria that reside in the intestines and provide nutrient saturation. Fiber is found in beans, whole beans and grains.

Foods rich in protein, fats, carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acids to 10% of total calories (18 grams for those who eat 1,600 kilocalories per day). The allowable macrodistribution range for carbohydrates is45-65%. If, for example, you ate 1600 kilocalories per day, the acceptable carbohydrate intake is between 180 grams and 260.

Avoid "bad fats"

Ever notice how pizza with tomato sauce, cheese and meat freezes after cooling? The firmness of the ingredients is a nod to the high content of saturated fats, which harden even at room temperature. Milk fat, tropical oils (coconut, palm), which are part of almost any ice cream, also contain saturated fats to a large extent. The most popular saturated fat foods among young people are pizza and desserts, while boiled meat is a source of protein.

Like carbohydrates, proteins are important macronutrients. Clean white teeth are an indicator that a person consumes foods rich in fats and proteins. Protein provides collagen synthesis, which is so important for the structure of bones, teeth and skin.

Switching from saturated to unsaturated fats. Are there any he alth benefits?

The benefit of lowering your saturated fat intake depends on many factors, including the foods you replace them with. Swapping for low-fat pretzels and gummies may seem tempting, but is initially the wrong strategy, as diets high in highly refined carbohydrates tend to increase triglycerides and lower triglycerides. HDL (high-density lipoprotein), increase cholesterol, which is a prerequisite for cardiovascular disease.

The best strategy involves replacing foods rich in unhe althy saturated fats with foods rich in he althy fats. A bacon sandwich will do more good for your body than a slice of pizza, and replacing bacon with a slice of cheese or avocado is another smart step towards a he althy diet. If you are consuming an excess amount of calories per day, you can switch from whole milk to a low-fat product.

Saturated fats occur naturally in many foods. Most of them are found mainly in food of animal origin. Take a look at foods rich in fats (listed below). This is:

- fatty beef;

- lamb;

- pork;

- birds with skin;

- beef fat;

- lard and cream;

- butter;

- Cheese and other dairy products made from whole milk.

Impossible to improve he alth on unhe althy fats

Food manufacturers, in addition to saturated, use trans fats that undergo a hydrogenation process and are usually used to increase the shelf life of processed foods such as crackers, chips or cookies.

The recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1600 calories per day). If you pay attention to what productsdiets are high in fat, traces of trans fat can be identified by reading the ingredient lists on food labels: these substances masquerade as "hardened oil" or "hydrogenated".

Delicious and satisfying foods high in essential macronutrients

Eat foods rich in fats and carbohydrates such as milk, fruits and vegetables. Carbohydrates are the main source of energy in the body, providing fuel for cells, including brain cells. Simple and complex carbohydrates contain 4 calories per gram. 45-65% of total calories should be carbohydrates, while 20-35% should be fat. Almost all foods, with the exception of eggs, meat and some seafood, are saturated with carbohydrates. Vegetables, especially potatoes, corn, sweet potatoes, and peas, are high in good starchy carbohydrates as well as fiber. All plant foods, including fruits, vegetables, beans, legumes, and nuts, are high in fiber, which improves bowel function.

As mentioned, unsaturated fatty acids improve blood cholesterol levels and insulin sensitivity when they replace saturated and trans fats. There are two classes of unsaturated fatty acids: monounsaturated fats and polyunsaturated fats. Monounsaturated are found in avocados, nuts, seeds, olives, peanuts, olive oil.

Recently, omega-3 polyunsaturated fats have been in the spotlight due to their role in cardiovascular disease prevention.diseases. They can be found in walnuts, flaxseeds, tofu, soybeans, and canola. In addition, two other types of fatty acids (eicosapentaenoic (EPA) and docosahexaenoic (DHA)) are important not only for the heart, but also for visual acuity, for proper brain development in the fetus during pregnancy; they have an important function in slowing down cognitive impairment in the elderly; reduce the symptoms of arthritis, ulcerative colitis and other inflammatory diseases. These acids are found in fish species such as tuna, herring, trout, mackerel, salmon, sardine, tuna.

Omega-6 is the second type of polyunsaturated fat. Foods rich in omega-6 fats: sunflower seeds, brazil nuts, pecans, and pine nuts. Some cooking oils are also good sources of omega-6s: corn, sunflower and sesame oils.

Foods rich in fats: table

There is a formula according to which you can calculate the recommended amount of fat intake:

Total Fat (g)=Total Calories x 30%=Fatty Calories Per Day / 9.

Example:

2000 calories x 0, 3=600 / 9=67 grams of fat.

Remember that the daily value contains 20-35% of the total daily calories.

Foods rich in fats (table)

Product (100g)	Total Fat (g)	Polyunsaturated fat (%)	Monounsaturated fat (%)	Saturated fat (%)
Salo	100	10	44	41
Corn oil	100	51	30	14
Olive oil	100	10	73	14
Margarine	84	44	32	21
Pine nuts	68	60	20	7
Walnut	68	69	18	8
Hazelnuts	64	10	79	7, 5
Almonds	56	25	62	8
Pistachios	56	32	50	13
Sausages (Papperoni)	51	10	45	38
Popcorn	44	46	34	10
Bacon (back, fried in vegetable oil)	41	11	45	39
Whole milk sour cream	40	3	24	66
Sausage (salami)	40	11	45	37
Coconut (fresh)	36	2	6	86
Cheese (Cheddar)	34	4	27	63
Potato chips (s alty)	33	15	40	41
Cheese (Parmesan)	33	2	29	63
Chocolate Milk	31	4	32	60
Shortbread	28	18	41	36
Dark chocolate	28	4	33	60
Puff pastry	24	16	42	49
Cheese (Mozzarella)	22	3	29	63
Potato chips (s alty, low fat)	21	12	41	43
Croissant	20	24	40	32
Feta	20	3	20	67
Soybeans	19	49	19	12
Pasta (white flour)	18	44	11	11
Mackerel fillet (fresh)	16	21	49	21
Beef mince (raw)	16	3	44	44
Sardine (canned in oil)	14	36	34	21
Herring fillet	13	21	42	25
Pizzas with cheese and tomatoes	12	18	31	45
Salmon fillet (fresh)	11	28	40	9

Don't be afraid to eat foods rich infats, but choose them wisely, making sure they don't exceed your calorie needs. Focus on monounsaturated and polyunsaturated fats while limiting saturated and trans fats.