What foods are high in fat. Coconuts and coconut oil

Publication date: 04/23/2013

Vegetable fats are products derived from vegetable raw materials, which include fatty acids, triglycerides, phospholipids, sterols, waxes and some other related substances. In living organisms, these substances perform energy, structural and some other functions.

Liquid vegetable fats are generally referred to as oils. Vegetable fats, like other fats, are hydrophobic and do not dissolve in water. In this article, we will consider under what conditions and in what way the harm of vegetable fat can manifest itself and, conversely, what is its benefit for the human body.

What are vegetable fats

All vegetable fats that people use for their various needs can be conditionally classified according to various criteria. Some of them can be attributed to liquid vegetable fats, for example - oils: olive, corn, grape, sunflower. The other part is solid, for example, isolated: from the fruits of the oil palm tree, from the seeds of the same palm tree (it has different characteristics and is even called differently), from cocoa beans, from coconut copra.

Most vegetable fats are obtained from seeds. This is not surprising, since the "philosophy" of plants is to accumulate nutrients for the future only for future generations (animals are more selfish in this regard). But some vegetable fats are obtained from the pulp of the fruit. For example, red palm oil is a red-orange liquid, an excellent antioxidant used in cooking and confectionery.

Vegetable fats behave differently when dried; on this basis, they are classified as follows. Non-drying - they do not tend to form films, and they do not thicken when heated (cocoa butter, mustard oil, olive oil). Semi-drying are oils that slowly but still form a soft, sticky film (soybean, corn, sunflower oil). Drying - oxidized in air with the formation of transparent, resinous films insoluble in organic solvents (linseed, walnut, hemp oil).

In addition, vegetable fats are classified according to the content of various fatty acids, but since this classification is rather complicated and may be of practical interest only to narrow specialists, we will not present it in the article proposed to you. Organic chemists themselves undoubtedly have a complete understanding of this classification.

Nutritional value of vegetable fats

In that vegetable fats are the most concentrated energy resource, they do not differ from animal fats. 4/5 of the energy reserves in the human body is provided precisely by fats. Polyunsaturated fatty acids, phospholipids, fat-soluble vitamins and some other nutrients enter the body only with fats.

Without the participation of polyunsaturated fatty acids (PUFAs), the synthesis of cell membranes and the resistance of cells to external damaging factors are impossible. PUFAs accelerate the formation of cholesterol, which is necessary for the body, both to stabilize the plasma membrane and to protect red blood cells from the effects of homolytic poisons.

The role of phospholipids is to regulate intracellular fat metabolism, to ensure cell growth and reproduction, to create the structure of brain and liver cells, and to remove excess cholesterol from the body. Photosterols present in vegetable fats also contribute to the reduction of excessive cholesterol levels.

Obtaining and further technological processing

Vegetable fats are obtained in two ways: by pressing and by extraction. The first method is easier to perform and resembles the action of a tax inspector: the main task is to squeeze out more. However, even despite the preliminary moisture-thermal treatment necessary for greater “compliance” of the material assigned to pressing, pressing does not provide sufficient oil extraction.

But it's too early to relax, because everything that could not be squeezed out will be extracted by a procedure called extraction. And at this stage, for the first time, the question may arise for us - is vegetable fat harmful. The fact is that the technology involves the use of extraction gasoline or hexane with “light heating”, sometimes up to 550ºС, sometimes less (depending on the raw material). Agree, it reminds me how to say it - the absence of a limit.

The subsequent stages of the technological process, as a rule, include cleaning, refining, deodorization, etc. The oil, as well as the meal that ended up in the “dry residue”, practically does not care anymore. But you and I don't. Because along the way, alkaline and adsorption refining (bleaching), hydration, deodorization and so on take place. And we may have questions again.

What is the harm of vegetable fats

So all the same, why is vegetable fat actually harmful, or rather, under what conditions? Experts say that with scrupulous observance of all technological nuances, it seems to be not harmful. The main danger, they say, may be the use of insufficiently refined vegetable fats, or the consumer's use of the final product for other purposes.

For example, trying to fry potatoes in unrefined cold-pressed sunflower oil. Or, even less desirable, the use of food products made with the participation of palm oil, insufficiently refined and intended for use only for technical purposes.

"Fats are not the enemy if you know all about them"

If a person is faced with the choice of which product to eat - fatty or low fat - almost everyone will give preference to the second. People are always looking to lose weight. And to do this, you need to eat dietary products. Fat, on the other hand, has consistently been touted as the enemy of the diet that can only do harm, so it's no surprise that people are baffled when doctors and nutritionists rave about fat. In fact, there are healthy fats for weight loss. You probably know that avocados are one of those that became popular in the diet and boomed on Instagram a few years ago, and only recently calm has been established. So you can take into account olive oil, the pearl of the Mediterranean food system. In addition to those mentioned, there are quite a few healthy fat-rich foods that are definitely worth incorporating into your diet on a regular basis. Here's what you need to know.

What fats are good for the body? These are usually considered to be monounsaturated and polyunsaturated fatty acids. They help reduce arterial-clogging cholesterol levels, in addition to their other heart-health benefits. Research also shows that these fats help regulate insulin and blood sugar levels, reducing the risk of type 2 diabetes.

“Monounsaturated fats are among the healthiest of all fats,” says Dana Hanns, Ph.D., MSc, researcher and developer, senior nutritionist at UCLA Medical Center and visiting assistant professor at Fielding Public Health. "They are anti-inflammatory, reduce the risk of cardiovascular disease and are full of good nutrients, and are also beneficial for weight loss."

Polyunsaturated fats may also be beneficial. The two main types are omega-3 and omega-6 fatty acids, which our body needs for brain function and cell growth. Omega-3s are good for heart health and are mainly found in fish and algae, nuts and grains. “Other omega-6 polyunsaturated fats can be found in some vegetable oils,” Hanns adds. "They're not particularly bad, but they're not always healthy either, unlike omega-3s and monounsaturated fats." Omega-6s work in conjunction with omega-3s to lower cholesterol, but studies show that eating more omega-6s than omega-3s can contribute to inflammation and weight gain, so the bottom line is you need to make sure you're getting more omega-3s than omega-6s.

What are bad fats

One simple rule: Trans fats should always be avoided - they are listed as "partially hydrogenated oils" on the label. They really do not carry anything but harm. Most of them are artificial and increase the level of bad cholesterol and reduce the level of good cholesterol, which helps to cleanse the blood vessels. According to the American Heart Health Association, trans fats increase the risk of heart disease and stroke and are associated with a higher risk of type 2 diabetes.

Saturated fats are a bit trickier to work with. Older nutritional studies said that saturated fat was really bad for cholesterol levels, but newer information says it has a neutral effect. The topic is very sensitive, and the recommendations of the USDA and the American Heart Association are still to limit saturated fat intake and favor monounsaturated and polyunsaturated fats. Many of the healthy foods listed below contain saturated fats, but they do not make up a large proportion of all fats and therefore do not offset the benefits of healthy fats.

List of foods containing healthy fats

Here are the best sources of monounsaturated and polyunsaturated fatty acids. We have prepared a material about healthy fats, a list of products - especially for you!

1. Avocado

One medium avocado contains about 23 grams of fat, but it's mostly monounsaturated fat. In addition, a medium avocado contains 40% of the daily fiber requirement without sodium or cholesterol, and is a good source of lutein, an antioxidant that helps protect eyesight. Try using it in place of foods that are higher in bad fats—use 1/5 of a medium avocado instead of mayonnaise on a sandwich, butter on toast, or sour cream on a baked potato. Remember that avocados are quite high in calories, so you should eat no more than 1/4 of an avocado at a time.

2. Walnuts

Walnuts are one of the best sources of omega-3 fatty acids, specifically alpha-linoleic acid, found in plants. A recent study found that one handful of walnuts a day lowered overall levels of bad cholesterol and also improved the functioning of blood vessels. Studies have also found that eating nuts reduces the risk of blood clots that can cause heart attacks and also improves the health of the arteries.

3. Other nuts like almonds and pistachios

Nuts like pecans, pistachios, cashews, and almonds are also high in healthy fats. Almonds are the richest in vitamin E, while pistachios are richest in lutein and zeaxanthin, while carotenoids are important for eye health. All that is required is to eat about 30 grams of nuts daily to see a positive effect. Some varieties are fatter than others, such as cashews and macadamia nuts, so you need to pay more attention to serving size (nuts have an average of 45 grams of fat per 100 grams). Nutritionists love pistachios because the fact that you have to peel them helps you eat them more slowly, making portion control easier. Peanuts (legumes) contain both monounsaturated fats and polyunsaturated omega-6 fats, indicating that they are good for the body.

4. Nuts and seed oils

Nut oils and oils from various seeds are where the healthy fats are found. Try almond, cashew, and sunflower oils for the right dose of monounsaturated and polyunsaturated fats from a plant source. All you need is 2 tablespoons, which can be spread on toast or eaten with fresh apple slices. Choose natural nut butters with minimal ingredients.

The fat in one cup of black olives is 15 grams, but again, that's mostly monounsaturated. Plus, no matter which type of olives you like, they all contain many other beneficial nutrients, such as hydroxytyrosol, which has long been known as a cancer preventative. New research shows that it also plays a role in reducing bone loss. If you have allergies or other inflammatory conditions, olives may be the perfect snack for you, as studies show that olive extracts act as antihistamines at the cellular level. However, with all these benefits, it is important to remember that the serving size depends on the amount of olive oil. Stick to 5 large or 10 small olives as the ideal norm.

The reason olive oil is showing up in more and more cuisines is its richness in monounsaturated fats. But do not pour it in large quantities. One tablespoon contains as much as 14 grams of fat.

One cup of ground flaxseed contains a whopping 48 grams of fat, but it's all healthy unsaturated fat. You only need 1-2 tablespoons. Flaxseed is a great source of omega-3 fatty acids, so for vegetarians (or those who don't eat fish), it becomes the key to satisfying your need for healthy fats. In addition, flaxseed contains up to 800 times more lignans than other plant foods. These nutrients contain both plant estrogen and antioxidants, and studies show they may help prevent certain types of cancer. Last but not least, flaxseed contains both insoluble and soluble fiber, so it can help keep you feeling fuller for longer, as well as lower cholesterol and promote heart health. Sprinkle flax seeds over yogurt or oatmeal, add a spoonful to smoothies. Or try adding it to a pie crust when baking.

8. Salmon

Fatty fish like salmon (as well as sardines, mackerel, and trout) are full of omega-3 fatty acids and are known to help improve heart health. This is one of the best ways to get the amount of fat you need. The American Heart Health Association recommends eating at least two servings of fish per week to get the most benefit.

Tuna is also high in healthy fats and omega-3s. We're talking about convenient canned food and tuna in your favorite sushi. Steaks, hamburgers, tuna salads - the options are endless, so choosing something for yourself is easy. Like salmon, limit your tuna to 340 grams (twice a week total) to avoid overexposure to, for example, mercury, which can be found in small amounts in seafood.

Yes that's right. Just 30 grams of dark chocolate (one serving) contains about 9 grams of fat. About half of that is saturated fat, while the other half is rich in healthy fats and a host of other essential nutrients—vitamins A, B, and E, calcium, iron, potassium, magnesium, and flavonoids (plant-based antioxidants). And did you know that one serving of dark chocolate also boasts 3 grams of fiber? It can be said that chocolate is practically a vegetable. To get the highest levels of flavonoids from chocolate, buy bars with at least 70% cocoa beans.

This product does not contain much fat. Foods above or below may boast more, but tofu is still a good source of monounsaturated and polyunsaturated fats. A small, 80-gram serving of firm tofu contains 5 to 6 grams of healthy fat and about 1 gram of saturated fat, but it's natural - from soybeans. Tofu is considered a healthy food for a reason - it's a low-sodium, solid plant protein that provides almost a quarter of your daily calcium requirement.

12. Young soybeans

Rich in both polyunsaturated and monounsaturated fats, soybeans are also an excellent source of plant proteins and fibers. Enjoy them boiled or salted, as a delicious snack or hummus puree.

Add them to a salad or just eat a small handful for a big dose of healthy fats, protein, and fiber.

These small but mighty seeds are loaded with omega-3s, fiber, protein, essential minerals and antioxidants. Their popularity as a superfood is well deserved - you can add a tablespoon to smoothies for a quick boost in fat, fiber and protein, or soak them overnight for a quick breakfast. You can even use them in desserts.

15. Eggs

Eggs are an inexpensive and easy source of protein. People often think that eating egg whites is a healthier option than whole eggs because they contain less fat, but while it's true that egg yolk contains some fat, it's also rich in important nutrients. One whole egg contains 5 grams of fat, but only 1.5 grams of saturates. Eggs are also a good source of choline (one egg yolk contains about 300 micrograms), a B vitamin that helps the brain, nervous system, and cardiovascular system. When it comes to cholesterol, recent nutritional studies have found that eating eggs does not increase blood cholesterol levels. In fact, research has linked moderate egg consumption to improved heart health.

The following foods are high in saturated fat and should be eaten more carefully. But they can also be part of a healthy diet.

16. Beef and pork

It is believed that high-fat foods, such as steak, are unhealthy. But it actually has less fat than you think, especially if you choose lean meats that have 5 grams of fat and less than 2 grams of saturated fat per 100 grams (on average). What's more, lean beef is a great source of protein, iron, and zinc, all important nutrients for active women. One 100 gram serving of lean beef contains a whopping 25 grams of muscle-building protein and three times the iron (important for transporting oxygen from the blood to the brain and muscles) than 1 cup of spinach, while getting a third of your daily intake of zinc supports the immune system. Lean pork can be a good source of fat when consumed in moderation. Processed pork, such as bacon, often contains sodium and other preservatives such as nitrates (which increase heart disease and cancer risk), so other white meats should be used instead.

17. Whole milk

As we have said, eating whole dairy products versus low-fat or low-fat dairy products has benefits for weight management. They even help reduce the risk of type 2 diabetes. One cup (220 grams) of whole milk contains 8 grams of fat, with 5 grams of saturated fat versus skim milk, which has none of them. Other proponents of the fat content of dairy products point out that fat is needed for the absorption of vitamins A and D from milk, since they are fat-soluble vitamins.

18. Whole yogurt

When shopping for yogurt, choose one that contains active cultures to reap the benefits for gut health. Take the classic version without filler - fruity flavors sin with a surprisingly large amount of additional sugar. Add healthy nuts and fresh fruits to your yogurt.

19. Parmesan

Cheese completes the review of healthy fats and the list of products. It is often unfairly criticized for its high fat content, especially hard, fatty varieties such as Parmesan. While it's true that cheeses have more saturated fats than plant-based foods, they (especially Parmesan, which contains just 27 grams of fat and 18 grams of that per 100 grams of saturated fat) provide a host of other nutrients. From the point of view of supplying calcium to the body, in particular bone tissue, cheeses provide almost a third of the daily requirement. And yes, cheese has as much protein as any other food, even when compared to meat and eggs!

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A balanced diet implies the obligatory use of healthy unsaturated fats. Particularly important among them are omega-3 and omega-6 fatty acids, which the body needs for normal functioning, mental and physical activity. Elements remain fluid at any temperature, therefore they are not deposited in the form of cholesterol, do not cause obesity and serious diseases. Human nutrition should include foods rich in fats of natural origin - subject to the daily norm and the correct ratio of nutritional balance. Excess consumption of saturated processed fat is dangerous for health. Such dishes are recommended to be replaced or excluded from the diet.

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  Good and bad fats

  Fatty acids found in food are divided into:

  • saturated (animals);
  • vegetable (unsaturated);
  • trans fats (processed).

  To maintain health, the body requires unsaturated, so-called healthy fats. Their sources are unrefined, whole plant foods in their original form. They have a molecular structure suitable for humans, move freely through the arteries, while maintaining elasticity and fluidity.

  Benefits of unsaturated fats:

  • reduce cholesterol levels;
  • increase the elasticity of blood vessels;
  • positively affect the functioning of internal organs;
  • provide physical and emotional health;
  • increase mental and physical activity.

  Saturated organic acids have a simple structure. They form compounds that can settle in the human body in the form of fat, pollute blood vessels with cholesterol, lead to overweight and obesity. Harmful, or trans fats are artificial, processed. They are listed in the products as "partially hydrogenated oils". According to research by the American Heart Association, excessive consumption of foods rich in these elements increases the risk of heart disease, stroke, and type 2 diabetes.

  Cutting out fat completely is wrong. You should replace foods containing trans fats (industrial baked goods, sweets, fast food) with healthy foods, limit the consumption of food of animal origin (high-fat dairy products, red meat). Be sure to include in the diet foods rich in omega-3 and omega-6 - fish, walnuts, linseed oil.

  Daily allowance as a percentage of total calories:

  Tryptophan - foods rich in amino acids, drugs, benefits and harms to the body

  Properties of saturated fatty acids

  Saturated fats contain heavy fatty acids. They have a higher melting point than unsaturated ones. This allows them to be used in cooking as substitutes for cocoa butter, margarine, despite the danger they pose to human health.

  A high proportion of saturated fat is found in:

  • palm and coconut oils;
  • red meat (pork, beef);
  • dairy products.

  Their excessive consumption is also associated with cardiovascular pathologies, diabetes and obesity. For men, no more than 30 g of the daily diet of fats is recommended, for women - no more than 20 g.

  The table below lists foods high in saturated and trans fats:

  

  Features of trans fats

  This is a variety of unsaturated organic substances of plant and animal origin, subjected to heat and chemical treatment by hydrogenation (industrial curing). Thanks to this, the products have a long shelf life, which is beneficial for manufacturers.

  A small amount of saturated organic elements is present in natural dairy products, meat. A significant dose is found in vegetable oils that have been subjected to high temperatures, such as refined and deodorized. Representatives of hydrogenated elements are margarines and spreads, as well as products containing them.

  The table provides a description of products with trans fats:

  

  Foods rich in carbohydrates - diets for weight loss and muscle gain based on them

  Types of unsaturated fatty acids

  Monounsaturated fats (MUFAs) are of particular benefit to the body if they are not cooked.

  The most popular MUFA is omega-9 oleic acid, which is abundant in olive oil. This group also includes palmitic and other acids. Proper use of MUFAs prevents the risk of stroke and heart attack, improves vascular tone. Polyunsaturated fatty acids (PUFAs) are a class of essential elements that give dry products containing oils their characteristic property. Among them, omega-3 and omega-6 are essential for health.

  The table lists the types of foods containing unsaturated fatty acids:

  Ways to improve your diet

  Trans fats are banned or heavily restricted in many countries. According to WHO recommendations, they should be no more than 1% in the diet. In 2009, the World Health Organization revised this view. Currently, it is advised to completely abandon the use of products containing these components.

  Trans fats remain in the body for a long time, extremely slowly or almost not excreted. If a person does not revise the diet and abuse them, this will adversely affect his health: the risk of heart attacks, strokes, heart and vascular diseases, and overweight will increase.

  By paying attention to the choice of products for cooking, you can reduce the content of harmful and heavy dishes in the diet. Recommended productsreplace the bad fats listed in the table:

  The norm of healthy fats

  A balanced diet must necessarily include foods with unsaturated fatty acids. Especially important are omega-3 and omega-6 with a ratio of 1/4. Polyunsaturated components tend to oxidize quickly, the degree of their usefulness depends on the freshness and speed of use. It is recommended to give preference to raw and lightly salted species. Roasting or boiling should be kept to a minimum.

  Omega-9 is self-produced by the body. With an acute deficiency, you can eat a handful of any nuts per day.

  The table shows the daily norm of omega-3 and omega-6:

  Unsaturated acids in foods

  Your daily food intake should contain 25-35% healthy unsaturated fats. They are sources of vital energy, physical and mental activity, proper functioning of the heart. These elements are especially important for a lifestyle with increased physical activity, in nutrition programs for weight loss.

  Polyunsaturated acids are not produced by the body and come only with food, so a proper balanced diet, including natural fats, is the key to health and longevity.

  The list of foods rich in healthy fats is presented in the table:

  Product	Fat content (g per 100 g)	Number of calories, kcal	Compound	Benefit for health	Mode of application
  Olive oil	99	898	Vitamin E, antioxidants	Lowers blood pressure, prevents heart disease, reduces the risk of type 2 diabetes	Salads, steamed vegetables, sauces
  Avocado	23	160	Potassium, ascorbic acid, tocopherol, vitamin K, B vitamins, lutein, fiber	Source of potassium and fiber, prevention of cardiovascular disease	Salads, smoothies, sandwiches, butter substitutes
  Walnuts	45	654	Vegetable protein, vitamin E, magnesium, omega-3	Resist free radicals, reduce the risk of cardiovascular disease	Healthy snack, addition to yogurt, cereals, salads
  Almond	57	575	Antioxidants, vitamin E, vitamin B2, vitamin B9, vitamin PP, phosphorus, potassium, calcium, magnesium	Source of vitamins, body rejuvenation, kidney cleansing, choleretic effect, strengthening of bone tissues
  Fish (salmon, tuna, mackerel, sardines, herring)	up to 25	150-250	Protein, omega 3	Prevention of cardiovascular diseases, depression, dementia, aging	Baked, boiled, steamed
  Chicken eggs	11,5	157	High-quality protein, carotene, choline, vitamins D, E, K, carotenoids, tocopherols, riboflavin, folic acid, omega-3	Nutrition of brain and vision cells, strengthening of muscle and bone tissue, improvement of skin condition	Boiled, steam omelette
  Dark chocolate	35	560	Vitamins A, B and E, calcium, iron, potassium, magnesium, flavonoids (plant antioxidants)	Normalization of blood pressure, protection of the skin from UV rays, improvement of general well-being, stimulation of brain activity	Healthy snack
  chia seeds	31	512	Omega-3, calcium, magnesium, potassium, iron, antioxidants	Regulation of blood sugar levels, strengthening of tooth enamel, reduction of appetite and hunger, normalization of the cardiovascular system and gastrointestinal tract	As a food supplement in finished form, seeds for sprouting

  
  

  At high temperatures, unsaturated fatty acids lose their beneficial properties and become harmful, negatively affecting the kidneys, liver, digestion, and metabolism. To preserve nutrients, vitamins and minerals, foods should be steamed, boiled or baked.

The presence of fats in the diet is necessary, the daily minimum of these nutrients ensures the normal functioning of the body. Not all types of fats are the same. What foods contain saturated and unsaturated fats? The answer to this question lies at the heart of a healthy diet.

Everyone knows that our health and physical fitness are most dependent on. To eat a balanced diet, foods must be selected so that the ratio of proteins, fats and carbohydrates in them is 1: 1.2: 4.6. Constant excess consumption of fats can lead not only to an increase in body weight, but also to pathologies of internal organs.

It is impossible to completely abandon the use of fats, since this is the main source of energy and some groups of vitamins. However, you need to remember which foods contain healthy fats and which do not. So, dietary fats are divided into 2 groups:

• saturated;

What foods contain saturated fats

Saturated fats remain solid at room temperature. They contain a large number of:

• margarine;
• fatty meat, especially fried;
• salo;
• fast food;
• dairy products;
• chocolate;
• coconut and palm oils;
• egg (yolk).

Excessive consumption of foods that contain saturated fats can cause considerable harm in some cases, although they are necessary in small quantities. Saturated fatty acids, entering the bloodstream, settle on the walls of blood vessels in the form of cholesterol plaques and lead to the development of atherosclerosis, a dangerous disease of the cardiovascular system. In addition, their excess slows down the metabolism and contributes to obesity.

What foods contain healthy fats (mono- and polyunsaturated)

Unsaturated fats remain liquid at room temperature and are commonly referred to as oils. Foods high in monounsaturated fats can freeze in the cold, while foods high in polyunsaturated fats never freeze.
The richest in this group of fats are:

• bird (except skin);
• fatty fish;
• nuts: cashews, peanuts (monounsaturated), walnuts, almonds (polyunsaturated);
• vegetable oils (sunflower, linseed, rapeseed, corn (monounsaturated), olive, peanut (polyunsaturated)), as well as the products from which they are obtained (peanuts, olives, sunflower seeds, etc.).

Fats of this group contain the main fat-soluble vitamins: A, D, E, F, B12, K. However, they should not be abused either - fat intake in any case should not exceed the body's needs for nutrients and energy, otherwise weight gain and the formation of gallstones are possible.

Knowing what foods contain fats, you can correctly compose your diet. 70-75% of fat consumed should be unsaturated, 30% saturated. The share of vegetable fats in the daily diet should be about 40%, animals - about 60%. For older and overweight people, the ratio should be changed in favor of vegetable.

With the exception of vegetable oils, any product contains different types of fats, for example, in lard—the most useful arachidonic (polyunsaturated) fatty acid. Therefore, you should not completely refuse foods rich in saturated fats, it is enough to consume them little by little, and then you will not face health problems and weight gain.