Discover why it is a good idea to include monounsaturated fats in your diet. Do you include fats in your diet or are you one of those who avoid them at all costs? Have you thought if it is important to add some and avoid others? Although fats have a bad reputation, there are several types. This time we will talk about monounsaturated fats and the importance of including them in food.
Generally, we consider that fats only cause damages and harm to our health. However, it has been shown that see it here fats are a great source of the energy we require. They are also necessary to absorb the vitamins and minerals that the body needs. Although the different types of fats share their chemical structure almost completely, the small changes in their length of hydrogen atoms cause crucial differences between them. Therefore, not all fats provide us with the same benefits.
albenza usa What are Monounsaturated Fats?
One aspect that helps us identify monounsaturated fats easily is the fact that these are kept in a liquid state at room temperature. This type of fats, are obtained mainly from seeds and vegetables. The most common are canola oil, olive oil and sunflower oil. Others that we do not add so regularly, but we should be the sesame oil, the peanut oil and the safflower oil.
Benefits for the Heart
Monounsaturated fats can help prevent heart disease, contrary to what happens with fats of animal origin. In addition, these reduce levels of cholesterol low density.
“In addition, they have a high content of vitamin E. The latter is vital for the functioning of the immune system and for vision”.
Therefore, monounsaturated fats are highly recommended for the diet of people who have high levels of LDL cholesterol or who have type 2 diabetes. The most important thing is to replace saturated fats with healthier alternatives.
How to Consume this Type of Fats?
To avoid exceeding your fat intake, you must make sure you consume monounsaturated fats. In any case, saturated fats should not exceed 10% of your daily calorie intake. This means that in a diet of 2,000 calories a day you should not consume more than 22 g of saturated fat. Likewise, the total sum of all fats in our diet should not represent more than 35% of the calories we eat in a day. The importance of taking care of fat intake is that this type of food contains more than twice as many calories as proteins or carbohydrates. If you do not consume them in adequate portions, you can gain weight quickly.
How to Identify the Type and Amount of Fats You Consume?
To know the amount and type of fats you eat check the labels on the food. In general, we should always read the nutritional information to know what we are really consuming. Check the total percentage of fat that contains the food that you will consume in each portion. You have to add all the units that we are going to ingest to have the exact total. When you go out to eat at a restaurant, ask the service people the amount of fats in the food you are going to eat. A good strategy is to avoid frying.
So, Are Monounsaturated Fats Good?
Undoubtedly, monounsaturated fats provide a lot of benefits when consumed properly. Try to regularly consume different oils and fruits or seeds from which they derive. Of course, avoid exceeding your consumption. If possible, adopt a Mediterranean diet because it is rich in these fats.
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