How to get polyunsaturated fats?

Perhaps the most confusing thing in the recommendations for following a healthy diet is the distinction between fats and fatty acids. There is a lot of disagreement about which fats are healthy and which are harmful and, accordingly, increase the risk of developing cardiovascular diseases.

For now, however, there is a consensus regarding dietary intake of omega-3s, which, in addition to being important for the body, are also healthy.

This type of fatty acid is found in various types of fish oils, nuts and flax and chia seeds. For better digestion, flaxseed should be ground and consumed within 2 hours.

Flaxseed oil should be frozen to avoid spoilage.

Healthy nutrition experts are united around the idea that trans fatty acids, or processed vegetable oils that are partially hydrogenated, are very harmful.

Most of us are used to using them because they are much cheaper than cold-pressed vegetable oils, have a longer shelf life and are suitable for repeated frying. They are containedin all processed and so-called “fast” foods.

However, there is no consensus among nutritionists about the use of saturated fat. These are mostly animal or dairy fats, such as butter and cheese. However, this group also includes some vegetable oils such as palm and coconut.

Recommendations range from completely avoiding all saturated fatty acids to using them as widely as possible.

Most health experts and even cardiologists now disagree with the long-held assumption that the intake of higher amounts of saturated fatty acids in the diet is responsible for the excessively high incidence of cardiovascular disease in the population.

The medium-chain triglycerides in coconut oil have been found to have the unique ability to convert into ketones, which act both as a energy source for the brain and repair damaged neurons. With their regular use, there is an improvement in the quality of life of people suffering from dementia.

Some success has also been reported in some types of cancer following a diet that includes foods containing higher amounts of saturated fat.

The Paleo diet, which gained wide popularity a few years ago, consists mainly of saturated fats.

And over time, with the publication of the results of ongoing scientific research, it has become clear how untenable and even insane are the recommendations to avoid the consumption of foods containing saturated fat, provided that they are clean and not contaminated with pesticides and heavy metals .

It’s just a shame that manufacturers of low- or no-saturated-fat foods have benefited for too long from years of spreading the myth that fat is harmful.

Saturated fats remain solid at temperatures below 20 degrees in the room where they are stored. While cold-pressed or mechanically extracted or monounsaturated remain liquid unless they are super-chilled.

If the oil or butter smokes during cooking or heating, it means it is contaminated with toxic substances.

The most unstable and accordingly not very suitable for cooking are monounsaturated fats, such as olive oil. And polyunsaturated ones like safflower oil are a bit more stable. Saturated fats are the most resistant to intense heating.

The results of a 21.4-year follow-up in Finland, aimed at identifying risk factors for the development of cardiovascular diseases, show that even with regular consumption of foods containing higher amounts of polysaturated fats, the risk of developing cardiovascular diseases does not change.

Which foods are sources of polyunsaturated fatty acids?

• Sunflower oil, vegetables, sunflower, linolenic acid – contained in walnuts – 65,698 g per 100 g of food product;

• Corn oil, corn on salad or cooked – 54.676 grams per 100 grams hr. etc.,

• Soybean oil, soybean, for salad or cooked, cottonseed – 48.102 grams

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