Fat is the most energetic nutrient, and its function is to store energy.
Our body needs it and, according to two studies published by The Lancet and Harvard University, fat contains properties beneficial to our diet.
The first study consisted of testing more than 130,000 people across 18 countries on all continents, recording their diet through a questionnaire.
The findings were that those with a low-fat diet had greater cardiovascular problems than those who followed a low-carbohydrate diet.
In the second case, a diet low in fat was introduced into a random group of 49,000 women between the ages of 50 and 79. The results: neither noticed weight gain nor lowered the risk of breast, rectal or cardiac problems.
In fact, in both cases, it was determined that the consumption of refined sugars was worse than that of lipids.
Metabolically speaking, fat is very efficient, because it takes very few calories to digest it, to absorb it and to deposit it.
In addition, fat helps to synthesize essential nutrients such as fatty acids or fat soluble vitamins A, K, D and E, serves for the constitution of cell membranes, for thermal protection, as a precursor of anticoagulant or anti-inflammatory compounds and for the absorption of vitamins and their transport by blood.
Between 25 and 35% of your daily calorie intake should be fat, but large are not recommended because it can be harmful.
The important thing is to qualify which is the most appropriate type and what functions it has.
A difference must be established between those that alter the blood lipid metabolism, causing an increase in total cholesterol or triglycerides, and polyunsaturated or monounsaturated fatty acids.
Bad fats are the basis of diseases of high mortality and morbidity, with cardiovascular ailments such as atherosclerosis, thrombosis, diabetes or arthritis, and are found in fatty meats, fatty meat products and processed products, including pastries.
Other fats such as the ones found in olive oil, coconut oil, seeds or nuts and chia are complete with Omega 3. These good fats, are involved in creating and maintaining good brain connections.
There are studies that have observed how low intakes of this fatty acid are associated with an increased relative risk of Alzheimer’s, impairment of cognitive function or even depression.
Are fats worse than carbs?
Years ago it was said that fats in general were responsible for some of the chronic degenerative diseases, such as obesity or cardiovascular disease.
It is now known that some refined hydrates add a high glycemic load, producing high and rapid increases in blood glucose and that these hydrates also lack quality fiber, protein or fats.
They are found in foods of low nutritional density, providing many calories for the micronutrients they have. An example of these is white bread, which is highly energetic based on its sugars, most of which are chemically modified.
Poor quality of hydrates found in sugary drinks, breads, cakes or cereals is directly related to obesity, diabetes and cardiovascular diseases.
Fat is the most energetic nutrient, and its function is precisely to store energy in the form of fat. Stored fat can come directly from diet, but also from hydrates that are converted to fat, which influences how we oxidize it:
Endurance and long-term exercise promote the metabolism of fats.
The type of fat ingested influences good health. Unsaturated vegetable fat, which we obtain from nuts or avocados, for example, has less predisposition body accumulation, and it performs more positive physiological functions when compared to saturated fat of animal origin.
It turns out that saturated fats, which were demonized in the past, may not be so bad, while you can be sure that the bad fats are trans or partially hydrogenated fats found in sunflower or palm oils.
It is not so important if your diet has more or less fat whenever it comes from products like extra virgin olive oil, walnuts, blue fish, etc., and it does not matter that your diet is richer in carbohydrates as long as they come from foods like fruits, vegetables, legumes or whole grains.
Neither fats nor hydrates are bad in general. Simply look at the composition, take care of the quantity and avoid poor quality ingredients like raisins.
Even if certain foods are low in fat or carbohydrates, such as light mayonnaise or unsweetened cookies, they do not contribute any nutrients that are of interest to our health.