Good fats (saturated and unsaturated) are allies of a balanced diet and bring several benefits to the heart, bones and immunity
It may seem a little strange, but there are good fats in the foods we consume every day. Several types of fats bring benefits to the body, from preventing cardiovascular diseases to improving the body’s immunity, they are essential for a balanced diet.
On labels and packaging of the foods we buy always comes the indication of the amount of fats, and that is where you need to pay attention. The best fats are the unsaturated, plant-based fat deposits and have large amounts of calories in small portions.
First, to better understand it is necessary to know the types of good fats that exist, their benefits and in which foods to find them. Check it out, because we’ll tell you everything!
Types of good fats (or not)
Unsaturated fats
These fats that can be monounsaturated and polyunsaturated are considered good fats. This is because they are of plant origin, help the bones to absorb calcium and regulate the immune system.
Saturated fats
Saturated fats are of natural origin, such as meats, coconut and butter. Thus, they are quietly part of a balanced diet, however, without excesses.
Trans fats
Trans fats are not very friendly in the diet not. In general, they come from industrialized foods. Despite being plant origin, it is modified during the process of industrialization and ends up becoming a villain of the organism.
Benefits of consuming good fats
Friend of the diet
It may seem contradictory some kind of fat to be allied to diets, but it is for this very reason that those mentioned in this text are called good fats, as they bring many benefits to the body. Also, in case you don’t know, but to lose fat we need to consume fats, and nothing better than choosing the best ones for it. What happens in the body is that it needs food lipids to be able to use fat from it as energy.
Another reason good fats are diet-friendly is that many have properties that accelerate the body’s metabolism. Above all, it is also worth mentioning the potent satiety effect that good fats bring to hunger, making you eat less.
Improves immunity
Duck weight, coconut oil, egg and butter are foods rich in selenium, an important nutrient that acts in favor of immunity in the body. Therefore, the other foods that also possess the substance, can enjoy the privilege of having the action of strengthening the body that consumes them.
Protects the heart
Cholesterol considered “good” in food has a counter effect to “bad” cholesterol, as they help defend the human body from cholesterol not considered beneficial. To make this protection, the cholesterol considered good builds a protective barrier and cleanses the circulatory system.
15 Foods High in Good Fats and Their Benefits
1. Abacate
Avocado is a delicious fruit that even has restaurants specializing in delicacies made with it, sweets or salty that fall in the mouth of the people. However, the avocado is caloric and half a portion per day is enough not to exaggerate. Despite this, it is still a nutritious food, because its fats are good for the body. These fats are called monounsaturated and promote the control of cholesterol indices in the body.
Among the nutrients of the avocado are vitamins A, B and E, in addition to also containing proteins that are essential for vegetarians, vegans or people with restrictive diets. A whole avocado can have up to 8 grams of fats.
2. Avocado Oil
The oil made from avocado is a substance widely used both in the kitchen, as for cosmetic purposes for hair and skin, because it has several beneficial properties. In this sense, when used for the preparation of food, oil is a good option to replace seasonings of salads, butter, olive oil or vegetable oil. One tablespoon of avocado oil has approximately 8.8 grams of good fats.
3. Good fats: egg
No one would believe it if someone said that one day the egg was once an enemy of the diet. Above all, the egg is rich in good fats, vitamins and proteins that are beneficial to the body. In the composition of the food you find choline, a substance that acts in the construction of cell membranes, calcium, selenium, vitamins A and complex B. If you have already been surprised, calm that you have more: the egg is also rich in proteins such as albumin and amino acids, fundamental for the maintenance of muscle mass and bone health.
If you have not yet inserted the egg into your diet, it is very simple and easy to do this, since there are several delicious recipes where the egg is the main ingredient. You can make crepiocas, omelets, scrambled eggs, quiches, among other delights combined with other beneficial ingredients for the body.
One egg can have up to 11g of total fats.
4. Olive oil
The darling of all Brazilian cuisine or chef, olive oil is an essential type of condiment used for the preparation of baked, grilled, cooking and even a kind of seasoning for cold dishes. Already well known, olive oil is one of the most used good fats today, and its fame lives on reality.
Olive oil is rich in fatty acids, a substance that helps prevent cardiovascular problems, stroke, some types of cancer and hypertension. But when consuming the oil, take great care with the dose because of the high caloric value. Limit yourself to one teaspoon per day.
5. Chestnuts
Rich in omega-3s, several types of chestnuts are good fats allied to the main diets. Oil berries such as almonds, hazelnuts, Brazil nuts, walnuts and chestnuts, in addition to sources of omega 3, also have proteins and are rich in vitamins and fiber. Consumption of these foods helps the brain and helps control blood glucose and gut.
Oilseed chestnuts such as almond, hazelnut, nuts, Brazil nuts, pistachio, chestnut and others are excellent source of protein and good fats. In small portions, they are ideal for small snacks between meals because they have great power of satiety. In this way, they are rich in vitamins, fiber and omega-3, are great for brain health, blood glycemic control and for bowel regularization.
The benefits of oilseeds do not stop there: they are also energetic, being indicated the consumption in the morning and afternoon snacks to give even more energy for the day, in addition to satisfying hunger better, even in small quantities. Finally, it is worth mentioning that they are good for memory and concentration, so the tip for you to consume before and during studies and work.
They can also be consumed with dried fruits, making a delicious mix and with a good balance of lipids and sugars. Rich in magnesium and dietary fiber, promote satiety and are great for memory and concentration.
For a balanced diet, consume up to 30g of oilseeds per day.
6. Butter
Without excesses, butter can be a good ally in the kitchen in a charitable way to the body. The food is rich in omega-3 and omega-6, nutrients and fat-soluble proteins and selenium, which has oxidizing action and still prevents the body from infections. Finally, because it is a derivative of milk, it automatically has animal fats, which are metabolized more quickly in the body.
However, do not overdo it at the dose! For every 100g of butter, on average there are 81g of total fats.
7. Good fats: chia and flaxseed
If you are going through a food re-education, the chia and flaxseeds will help you a lot in this process, because the two are foods that satisfy hunger. Both are sources of soluble and insoluble fiber, collaborating with the regulation of the intestine and the brain. They also help control insulin and reduce bad cholesterol.
Chia is rich in omega-3s, fiber, protein and minerals. Above all, it is noteworthy that it has high levels of calcium, a nutrient that strengthens the health of the bones. Flaça, also presents the benefits of omega-3, and even more, because it has omega-6 in its composition. Mix the two with yogurts, salads or smoothie and enjoy the diet.
In numbers, one tablespoon of flaxseed contains up to 3g of total fats, while chia has 30 g per 100g serving.
8. Sunflower seed
Important follow-up, sunflower seeds are rich in good fats, with 90% of them charitable for the body. So then, we find proteins, fiber, minerals, phytochemicals and large amount of vitamin E in their composition, being a great choice for those who have high cholesterol or triglycerides.
About 28 grams of sunflower seed provides 3 grams of fats good for the body.
9. . . . . Good fats: pork
Rich in monounsaturated fats, the consumption of pork, especially tenderloin, may be more beneficial than chicken, for example. For dieters, it is an excellent source of protein, it helps in body composition and health of the cardiovascular system. In addition, because it is an animal fat, as well as butter, it is metabolized by the body more easily, better absorbing nutrients, of which it is rich in minerals such as iron and potassium.
In matters of consuming fat, for every 100 grams of pork, 14 are total fats.
10. Fatty fish
Fish are the healthiest foods in the sea and have good fats for the human body. Salmon, tuna, sardines, mackerel, trout, among others, are rich in omega 3 fatty acids, essential for food. Omega 3 in particular, is a very beneficial substance for the body, helping to protect the heart from cardiovascular disease, fighting asthma and preventing autoimmune diseases. Other nutrients are also found in fish, as they have high protein content, in addition to being sources of potassium and vitamin D.
Fish have, on average, up to 4 grams of fats per 100 grams.
11. The olives
I wanted for many, hated by many too, the olive is present in various culinary dishes and is considered as a food with good fats. This way, it can be consumed with less weight in consciousness. According to its properties, it has antioxidant actives and monounsaturated fat, a substance that helps lower blood pressure.
In quantity, large olives contains approximately 3.4 grams of good fats.
12. 12. Bitter chocolate
Sweet lovers will love this news: cocoa has good fats and you can enjoy advantages for the body when consuming them! But beware, because it is dark chocolates that have this benefit, more precisely those that have at least 60% cocoa composition.
In addition to the good fats, they are rich in vitamins, minerals, and antioxidants, such as flavonoids and theobromine, which help blood circulation and act against premature aging.
Above all, the consumption of dark chocolate also ecomes other benefits such as muscle relaxation and good doses of good mood. Another great advantage of dark chocolate is the levels of caffeine in its composition, because it acts by giving more energy and satiety of hunger.
At quantitative levels, for every 100 grams of dark chocolate, 33 are of total fats.
13. Duck’s weigh
A potent source of protein, duck meat contains selenium, a nutrient that acts in favor of immunity and enzymes. In addition, it is also loaded with B vitamins, indispensable for metabolism. Lean meat is an excellent cutting option to be inserted in meals, since it is composed of monounsaturated fat. Thus, about 4.6 grams are present in meat every 85 grams.
14. 14. Good fats: cheeses
Like butter, cheese is a derivative of milk and carries with it the advantage of having animal fats, which are well digested by the human body. Therefore, cheeses are high in protein and have high levels of calcium, favoring muscle mass and bones. However, beware of excesses, as some types of cheeses can have a lot of salt and sodium, which are harmful if consumed in large quantities.
15. Coconut oil
If you haven’t tried cooking with coconut oil, you’re wasting time! In addition to being very tasty, coconut oil is super advantageous in the diet, as it has potent properties for metabolism, promotes satiety, increases immunity and controls blood sugar rates. In addition, another great advantage is the amount of fatty acids, since this property is all converted into energy for the body.
Finally, if you liked this content, also read: Sugar-free canweet – 10 tasty recipes to make at home.
Sources: Sanar Health, Liveup, All Hot, Good Shape.
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