Food sources of lipids Among the foods that contain fats (lipids) are: - Foods rich in fatty acids;
- Foods rich in cholesterol.
Fatty acids: what is it? To make good food choices , you must know the difference between the two types of fatty acids:
- Fatty acids "saturated" (AGS) called "bad fats" although they are not harmful in itself , and that the body needs.
But excessive consumption promotes increased blood cholesterol with adverse cardiovascular plan.
Among the bad fats , there are also fatty acids "trans" produced by industrial processes (including hydrogenated vegetable oils). They have the same harmful effects on health than saturated fatty acids in excessive consumption.
- Fatty acids "unsaturated" (AGI) called "good fats" because of their beneficial effects on health.
They gather themselves two types of fatty acids:
- The monounsaturated fatty acids (MUFA) with omega 9 (oleic acid);
- Polyunsaturated fatty acids (PUFA) with essential fatty acids omega 3 (alpha-linolenic acid) and Omega 6 (linoleic acid) (excess omega 6 omega 3 prevents fulfill their cardiovascular protective role).
Recommended dietary
• Contributions in AGS should not exceed 25% of fat intake.
• MUFA intakes should represent 65% of fat intake.
• Contributions PUFA should represent 15% of fat intake.
Peculiarities of fatty acids AGS: the more fat is rich in saturated fatty acids , the more it tends to solidify at room temperature.
For example:
- Mutton fat rich in AGS freezes at room temperature;
- Coconut oil rich in AGS is used for the manufacture of Végétaline ® (solid fat at 99% AGS).
MUFA: a fat is more rich in MUFA , it tends to become more fluid at room temperature.
PUFA: the more fat is rich in PUFA , it tends to be more fluid at low temperatures.
Main dietary sources of saturated fatty acids
These are mostly products of animal origin: - Fatty meat (mutton , lamb , pork , some pieces of beef for pot-au-feu , steak);
- Offal;
- Poultry fat , lard , couenn e;
- Meats , sausages , rillettes , pâtés , hamburgers;
- Solid fats (lard);
- Whole milk , butter , cream and whole milk products , ice cream;
- Cheese more than 40% fat;
- Fish eggs.
Certain vegetable oils with a very high content of SFA and / or fatty acids "trans":
- Palm oil , coconut oil (widely used in the bakery and biscuits);
- Coconut oil (derived from coconut oil);
- Hydrogenated margarines (such as Végétaline ®).
and hidden sources of AGS and fatty acids "trans":
(Including bakery products and biscuits made with industrial hydrogenated vegetable oils):
- Biscuits , salted;
- Pastries;
- Pastries , bread , brioche bread;
- Quiches , pizzas , pies;
- Fried , breaded foods , chips;
- Dishes.
Main dietary sources of saturated fatty acids , mono- It is mainly vegetable oils high in MUFA with:
- The olive oil leader (oleic acid);
- Rapeseed oil;
- Peanut oil;
- Non-hydrogenated margarines made from these oils.
Plant foods oilseeds and nuts:
- Avocado , olives;
- Peanuts;
- Hazelnuts;
- Almonds;
- Pistachios;
- Cashews , pecans;
Some foods of animal origin and diving:
- Milk and cheese from goats , sheep;
- Fish.
