I fats they are a key part of our diet, but understand how many grams we can eat it can be confusing.
Over the past 50 years, many people have switched from a moderate-fat diet to a very low-fat diet, based on the recommendations of health organizations, but is there really a one-size-fits-all limit on how much to consume?
Index
What are fats?
Insieme a protein e carbohydrates, fats make up the third macronutrient in our diet.
They are consumed in the form of triglycerides; a triglyceride molecule is made up of 3 fatty acids attached to a glycerol chain.
Fatty acids contain chains of carbons and hydrogens.
We can classify fats based on the length of their carbon chains:
- Short-chain fatty acids: less than 6 carbon atoms
- Medium-chain fatty acids: 6-12 carbon atoms
- Long chain fatty acids: 13-21 carbon atoms
- Very long chain fatty acids: 22 or more carbon atoms
Most of the fats we eat are long-chain; short-chain fatty acids are mainly produced when bacteria ferment with soluble fiber in the colon.
Long and very long chain fats are absorbed into the bloodstream and released into the cells of the body when needed; the liver, however, directly absorbs short and medium-chain fats and stores them as energy.
Function and benefits
Fats perform many functions and provide various health benefits:
- Energy: they provide 9 calories per gram.
- Hormonal and genetic regulation: they regulate the production of reproductive and steroid hormones.
- Brain function: Adequate fat intake is important for brain health and mood.
- Absorption of fat-soluble vitamins: the vitamins A, D, E and K must be consumed with fat to be properly absorbed.
- Flavor and Fullness: Adding fat to foods makes them tastier and more filling
Fat stored in the body helps! It isolates our organs, keeps us warm, provides energy that we can use in case of deficiencies.
How Much Fat Is It Healthy To Eat Per Day?
The appropriate amount to eat depends on our calorie needs for weight loss or maintenance.
It is also necessary to evaluate one's eating style, diet and activities carried out.
Low-fat diet
A low-fat diet contains the Present in several = 30% of its calories derived from fat.
Here are some examples of daily fat ranges, based on different calorie goals: 1550 kcal (50 g per day), 200 kcal (67 g per day), 2500 kcal (83 g per day).
There is no evidence in favor of a low-fat diet for weight maintenance and health benefits.
Everyone must understand their goals, assess their calorie needs, and experience an increase or decrease in fat to see how the body reacts.
The fundamental thing is the choice of fats to eat; it is important to balance different types of healthy fats every day (olive oil, nuts, salmon, avocado, seeds, egg yolk).
And how do you manage the fat intake in your diet? What foods do you prefer? Let us know in the comments and remember to follow us on our Telegram page
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