The most ingrained myth of nutritionology is that fat is harmful. Every second “dietology guru” builds on this their own nutrition programs, which sell quite well on the market. But times change, and not every pseudo-business can withstand competition and the influence of scientific knowledge. Humanity is at the stage of debunking myths, especially in the food industry. The craze for healthy eating and a rational lifestyle will prolong the life of our generation and make it much easier for our followers. Let's figure it out: what is fat, how is it related to the reproductive system, weight loss and all human life?
What is vegetable fat
The category of such oils usually includes fats of vegetable origin. The extract consists of triglycerides of fatty acids in combination with associated substances (free fatty acids, waxes, sterols, phospholipids, etc.). Oilseeds, which are used to obtain oils, are divided into 4 groups:
- oilseed seeds: flax, soybean, sesame, rapeseed, black cumin, milk thistle, mustard, hemp, poppy, sunflower, cotton;
- fruits of oilseeds: olives, palms;
- waste from processing raw materials containing oils: fruit seeds of grapes, apricots, cherries, as well as seeds of watermelon, pumpkin, sea buckthorn, melon, tomatoes, wheat germ, rice, corn;
- nuts: almonds, coconut, hazelnuts, walnuts, Brazilian, pine, pecan, macadamia.
The process of obtaining vegetable fats is relatively simple, so they can be produced even at home. During the industrial cycle, useful elements are lost in parallel with the removal of excess and harmful impurities. All vegetable fats are divided into 3 groups according to their saturation with acids (plants can belong to different types from the classification above):
- Saturated (solid). They have a dense structure, are extremely poorly digested and settle inside the body. These include palm oil, coconut oil, cocoa oil (this also includes all animal oils).
- Monosaturated liquid (oleic acid, omega-9). Peanut, olive, rapeseed, almond, avocado are useful for diabetes and cancer.
- Polyunsaturated (monounsaturated) liquid (omega-3, omega-6) - are not produced by the body, but their consumption has a beneficial effect on the body. Such oils include sunflower, corn, flaxseed, soybean, etc.
general characteristics
Vegetable fats are an organic product. They are obtained by processing plant materials. They must be supplied to the human body, as they contain many essential nutrients that cannot be synthesized in the human body.
Vegetable fats are found in many plants. They are made by extracting the oil after processing the raw materials. It is usually cleaned, compressed and the fat squeezed out. After this, the resulting oil is filtered, sometimes heated or processed in another way. Industrial production of vegetable fat requires mandatory processing. In this case, many nutrients are lost.
Refined vegetable oil is often sold. It is believed that refining makes it more tasty and easier to use. But in fact, this removes many fatty acids, minerals and other organic substances. In addition, hydrogenated oils are also produced, that is, obtained by changing the structure of fatty acids. This process increases shelf life and reduces their cost.
Most often, such fats are obtained from oilseeds. The most popular is sunflower oil. This is what many people remember when they talk about vegetable fats. But oil from flax, sesame, soybean, mustard, olive, corn, almond, and cedar is also often used.
Manufacturing
In fact, there are two ways to obtain vegetable fats: pressing and extraction. Industrial volumes and sanitary standards require a long, multi-stage cycle, during which most oils lose their natural value. This is due to the fact that by removing harmful components, it is impossible to separate them from beneficial substances. Because of this, there is constant debate about what type of production and what degree of purification is most beneficial. A simplified production cycle looks like this:
- Processing and purification of raw materials. Grain products are cleaned of debris, husks, and leaves. The hard inner kernels are crushed and fried to a certain degree. For soft fruits (for example, olives), only grinding is used.
- Oil release. When using mechanical extraction, the entire process consists of applying pressure to the raw material mass until the oil is released. For extraction, a special solvent is used, which is mixed with the raw material. After some time it is pumped out. Further operations are specific to each individual crop. The resulting product can already be eaten, but the taste and smell are far from store standards.
- Filtration and settling. For example, for olive oil, this is the last stage of production.
- Refining – removal of mineral and organic substances. The procedure is aimed at improving the taste and technological qualities of the oil. At the same time, refining removes many beneficial vitamins, minerals, phosphatides, and fatty acids. At the same time, oil hydration occurs.
Properties
R.m.f. – liquid (pour point below 0 °C) or (less often) solid (pour point up to 40 °C) colored substances; some are toxic; density 870–980 kg/m3; capable of dissolving gases, sorbing volatile substances and essential oils; with rare exceptions, they are mixed in any proportion with most organic. solvents (hexane, gasoline, benzene, dichloroethane, etc.) are practically insoluble in water; oxidize with the release of a large amount of energy (38–40 kJ/g); some polymerize when heated or under the influence of atmospheric oxygen (they “dry out” in a thin layer - form films).
Compound
The composition of vegetable fat directly depends on the source plant. The composition contains mandatory components that form the oil structure of the product. The main thing that needs to be mentioned is: do not believe advertising and branding that claims to remove cholesterol from the product, because it is not found in vegetable oils.
The saturation of natural non-animal fats with vitamins and microelements after the production cycle is artificial. The basic composition of any vegetable oil looks like this:
- unsaturated fatty acids: butyric, caproic, caprylic, decenoic, lauric, myristic, palmitic, stearic, linoleic, nervonic, arachidic, etc.;
- wax;
- phospholipids;
- sterols;
- glycerol;
- vitamins, minerals, microelements.
The most common oils
But not all vegetable fats are eaten. Some are best known as valuable cosmetic products. These are burdock oil, grape seed oil, peach oil, macadamia oil and others. There are those that are used for medicinal purposes, for example, castor oil. And in cooking, several of the most popular vegetable oils are mainly used.
- Sunflower oil is obtained from sunflower seeds. Unrefined has many beneficial properties. For example, it is recommended for strengthening the immune system, improving the functioning of the cardiovascular system, and for pathologies of the gastrointestinal tract.
- Olive oil is more expensive than sunflower oil. It contains only unsaturated fatty acids, therefore it is much healthier than others. Olive oil helps you lose weight, strengthens the immune system, and improves digestion.
- Corn oil contains a lot of vitamin F and phospholipids. In addition, due to the presence of unsaturated fatty acids, it helps eliminate toxins and cholesterol from the body. This oil is useful for the normal functioning of brain cells.
- Coconut oil has good taste. Due to its low calorie content, it is recommended for people who want to lose weight. It improves digestion, strengthens the immune system and prevents the development of gastrointestinal diseases.
The nutritional value
Although nutritionists widely claim that vegetable fats are healthier than animal fats, you need to remember about the calorie content. The average number of calories per 100 grams is 900 kcal, with fats making up about 98% of the total mass of the substance. This means that valuable beneficial elements, vitamins, etc. – less than 1.5%, the rest are neutral binding components. Nutritional value is an indicator that directly depends on the melting point of the product. The lower this indicator, the better the fat is absorbed.
Refined deodorized vegetable oil is mineralized and fortified artificially, because after refining, everything useful is also lost. This does not prevent vegetable fats from being the main supplier of vitamins (for example, group E), microelements, polyunsaturated fatty acids, which are absolutely important for the body).
| № | Type of vegetable oil | Vitamin E, mg/100 g. | Vitamin K, mg/100 g. | Zinc, mg/100 g. | Phosphorus, mg/100 g. | Iron, mg/100 g. |
| 1 | Rapeseed | 18,9 | — | — | 2 | — |
| 2 | Peanut | 15,7 | — | 0,01 | 2 | — |
| 3 | Coconut | 0,09 | 0.5 mcg | — | — | 0,04 |
| 4 | Sunflower | 44 | — | — | 2 | — |
| 5 | Linen | 2,1 | — | — | 2 | — |
| 6 | Olive | 14 | 62 mcg | — | — | 0,4 |
| 7 | Soy | 17 | — | — | 2 | — |
| 8 | Corn | 18,6 | — | — | 2 | — |
| 9 | Palm | 33 | — | — | 2 | — |
How to regulate fat intake in the body
We found out that completely giving up fat is not an option, but what to do if your intake significantly exceeds the permissible limit? Don't forget that 1 gram of fat contains 9 kcal, so going over the daily dosage is much easier than it might seem. To regulate your intake of healthy fats, use a few simple tips.
The daily dosage of fats should be determined individually, based on weight, height, age, gender, body characteristics and goals.
Nutritionists say that the concentration of fats in the diet should be at least 30% of the individual KBJU. The ratio of saturated to unsaturated fats should be 1:2, respectively. Also, don't forget about your cholesterol levels. For a healthy adult, the daily norm of the component should not exceed 300 milligrams (for patients with pathologies of the cardiovascular system, this figure is reduced).
Introduce snacks into your diet
Between the three main meals, a person will inevitably get hungry. It is the feeling of hunger that leads to uncontrolled overeating, unnecessary purchases and, as a result, health problems. Make your snacks healthy - prepare rye bread sandwiches, vegetable or fruit salads, vegan snacks (hummus/guacamole).
Replace familiar products with natural ones
Instead of foods containing large amounts of saturated and especially trans fats, it is better to use eggs for breakfast, add corn starch or half a ripe banana to the porridge. Animal products can be replaced with dates, cashews and other plant-based alternatives.
Avoid oil dressing
A salad based on vegetables and oil is one of the favorite delicacies of post-Soviet people. For dressing vegetables, regular lemon juice, Dijon or traditional mustard, sour cream, natural dry herbs or spices are perfect, or use olive oil in a small amount as an oil dressing.
If your salad contains seeds, nuts or avocado, then the need for an oily dressing automatically disappears. You will get the necessary healthy fat from the salad components themselves.
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Change the way you cook
Stop frying in oil and start using a steamer, oven or microwave more often. Baking or steaming requires absolutely no oil, and the products turn out tender and juicy. Moreover, you will retain most of the beneficial nutrients and vitamins in the food. Start using your blender more often. With its help you can prepare soups, vegetable purees and smoothies without a single drop of fat.
Kinds
Vegetable fats are usually divided into those containing saturated and unsaturated acids. The first include stearic and palmic. A large concentration of such fats leads to the production of bad cholesterol and the formation of plaques on the walls of blood vessels. Once accumulated, this leads to the development of atherosclerosis. Most saturated acids are found in solid oils (palm, coconut, etc.).
Vegetable oils with a high content of unsaturated fatty acids (linolan, arachidonic, docosahexaenoic) are considered to be most beneficial for health when consumed correctly. Their lack causes negative effects from dry skin to slow growth in children, impaired vision, etc. These acids are found in large quantities in nuts, liquid vegetable oils, and pumpkin seeds.
Daily requirement
Nutritionists determine the body's daily need for fat depending on body weight, as well as age and gender. For example, with a body weight of 80 kg under normal nutrition conditions, the body should receive about 80-110 g of fat based on the requirement for it, which is 1-1.5 g / kg.
The energy value of animal or saturated fats entering the body daily is about 25% of all fats, including hidden and unsaturated fats. Low-melting fat, such as butter, is absorbed by the body better than refractory fat, which contains lard.
The share of animal fats supplied with food daily accounts for 70% of the total calories consumed with fatty foods. You need to create a menu for every day, following this rule of the ketogenic diet.
Daily intake of saturated fat for children and adolescents:
- 1-3 years - 28-35 g;
- 4-6 years - 39-42 g;
- 7-9 years - 35-47 g;
- 10-12 years - 53-56 g;
- 13-15 years old - 60-70 g.
The daily requirement for saturated fat increases with age. For example, women and men from 18 to 39 years old need to take 80 and 93 g of animal fats per day along with food, respectively. If the age is from 40 to 59 years, then this figure should be increased, which will be 74 g for women and 88 g for men.
In the diet of older people, food consumed per day should contain saturated and unsaturated fats in equal proportions.
With a normal diet, women consume proteins and fats in equal proportions, and the amount of carbohydrates entering the body is 2 times greater. Men's fat requirement is 10% less than women's, but they require 10% more carbohydrates.
With a physical activity coefficient of 1.3 to 2.3, the daily kilocalorie intake for men without this indicator is: 1 kg*person's weight (kg)*24 hours, and for women it is 0.9 kg*person's weight (kg)* 24 hours. These formulas are used to determine the calorie level of the basal metabolism at which you can only lie down and breathe.
The diets developed by Pevzner allow not only to lose weight, but also to gain weight for those whose body needs restoration. You should adhere to dietary nutrition table 8 and table 11 according to Pevzner only after consultation with a doctor, but not at your own request.
The calorie content of diet table 11 for weight gain per day is 3000-3500 kcal, and diet table 8 for losing excess weight is 1200-1300 kcal. Saturated fat intake per day: 67-73 g (table 11) and 56-60 g (table 8).
Harm and benefit
In a simplified sense, fat is the main source of energy for the body (80% of human energy reserves). Vegetable oil contains various acids, phytosterols, and phospholipids, which are absolutely important for normal metabolism. Nutritionists strongly recommend completely abandoning solid and animal fats, because vegetable oil has more beneficial properties:
- polyunsaturated acids omega-6 and omega-3 are not produced by the human body, but are vital for health (prevent blood clots and increased blood pressure);
- vegetable oil stimulates tissue regeneration;
- natural first cold-pressed oils - suppliers of large amounts of vitamin E, which has a positive effect on the condition of the skin;
- vegetable fats are minimally involved in the formation of bad cholesterol, which provokes atherosclerosis;
- metabolic processes are accelerated;
- blood composition normalizes;
- proper nutrition, balancing the vegetable and meat components in the diet, promotes weight loss;
- the immune system is strengthened;
- a strong cell membrane is formed;
- heart function is normalized;
- the strength and elasticity of blood vessels increases;
- retinol and similar substances protect the body from radiation exposure, reduce the risk of cancer, diabetes, and activate protein synthesis.
It is impossible to unambiguously determine the harmfulness of fats, since the negative effect directly depends on the amount consumed and the method of processing the oil. Such a product can also be harmful if you use it exclusively, completely abandoning animal lard. A cheap product of plant origin, with fanatical adherence to diets, provokes serious consequences:
- an excess of vegetable fats without a balance with animals can cause infertility in women;
- after severe heat treatment, oxidized polyunsaturated fats provoke thinning of the artery walls;
- oxidized fats are not absorbed by the body, but settle on the walls of blood vessels, which in the future provokes heart pathologies, cancer, obesity, and diseases of the gastrointestinal tract.
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Combination rules
Vegetable fats, the list of foods containing which should include vegetables and herbs, help mitigate the negative effects of saturated fats on the body. For example, as a result of their digestion by the body in the form of meat and fish, an iron molecule is formed, which is characterized by carcinogenic properties.
Vegetable fats and a list of animal products are important to consider when creating a balanced diet.
Chlorophyll, which is part of leafy vegetable crops, allows them to be softened and neutralized:
- parsley;
- sorrel;
- cilantro;
- dill;
- basilica;
- spinach;
- salad
Eggs and cottage cheese are difficult to digest foods that are best eaten in small quantities. Fermented dairy products, such as kefir or yogurt, are useful. The protein found in meat and eggs requires different levels of gastric juice for digestion.
This prevents the normal absorption of these products when consumed at the same time. For the same reason, you should not eat cheese and eggs together, which can be eaten separately with greens.
When consuming dairy products, the body produces the hormone melatonin, which improves sleep, so they are included in the evening menu. The burning of dairy and meat products during processing in the body does not occur immediately, unlike fruits.
Butter and sour cream, which are easier for the body to absorb, can be consumed with legumes, but these dairy products should be present in the diet in limited quantities.
Saturated fats typically come from foods that are very high in protein rather than carbohydrates. At the same time, the stomach produces an acidic environment, which, under conditions of a normal diet, must be balanced with an alkaline one. The latter is necessary for the processing of carbohydrates.
It is better not to combine milk with any foods, but to drink it separately. In the stomach, it coagulates under the influence of the secreted acidic juice. If there is other food in it, then the milk interferes with digestion, and it begins to rot while the digestion process is delayed.
Before cooking, fat must be removed from meat. This product is best consumed with vegetables that do not contain starch. If you combine meat dishes with alcohol, it blocks the production of pepsin in the body, which is necessary for the stomach to digest protein foods.
Sunflower oil during pregnancy
It is important for expectant mothers to properly balance their diet for the full development of the baby. After eliminating many foods, pregnant women often develop problems with the gastrointestinal tract, teeth, hair, and nails deteriorate. Constipation is associated with changes in lifestyle and the rhythm of the body's functioning: low mobility, additional weight, change in diet. In order to normalize the functioning of the gastrointestinal tract, it is recommended to take 2-3 tablespoons of sunflower oil per day (you can simply add it to salads, rather than drink it in its pure form).
Saturation with vitamins A, B and E and additional minerals will improve the condition of nails, hair and teeth. It is important to remember that such a product should be used only in its original form without any heat treatment. In this case, it will help solve cosmetic problems, get rid of constipation and heartburn. The only obstacle to the use of sunflower oil is individual intolerance.
Classification
R.m.f. depending on their physical state and fatty acid composition can be classified: into liquid (for example, soybean, sunflower, rapeseed, olive, cottonseed, corn); solid (cocoa butter, coconut, palm, palm kernel); drying (linseed, hemp, tung); semi-drying (sunflower, corn); non-drying (castor, olive, rapeseed); linoleic group (sunflower, corn); linolenic group (flaxseed); oleic group (olive, peanut); oleic-linoleic group (sesame); erucic group (rapeseed, mustard); palmitic group (palm); lauric group (coconut, palm kernel).
List of products with vegetable fats
The current situation in the food industry is such that vegetable fats are present in all products. The greatest controversy is surrounding palm oil, but scientists do not yet know how harmful or beneficial it is. In stores, it is advisable to carefully read the composition of the product so that you can imagine what is inside. Which food products most often contain refined deodorized palm oil:
- spread, margarine;
- freeze-dried foods (instant noodles);
- ice cream, desserts;
- processed cheese, dairy products;
- industrial baking, bakery products;
- ready-made porridges;
- pastry creams;
- products that imitate meat (soy substitutes);
- sweets, chocolate;
- salad dressings;
- fast food of any kind (contains hydrogenated fats).
How to use it correctly?
Not everyone knows what vegetable fat is in foods. After all, not every person reads the ingredients of food before purchasing. But in fact, in addition to the oils that people add to salads and main courses, a lot of vegetable fats are consumed with prepared foods. This is especially true for chips, fast food, ready-made dairy products, and confectionery. Therefore, it turns out that some people consume too much vegetable fat. And since they are mostly hydrogenated in food, they do not benefit, but harm.
In addition, you need to know how to properly consume popular vegetable fats. It is recommended to fry food in refined oil, since undesirable reactions occur during heat treatment in unrefined oil. And for adding to prepared foods and salads, it is better to use natural cold-pressed oil.
Is it possible to eat foods high in fat?
Vegetable fat is not a substitute for animal analogues. Nutritionists, in pursuit of revenue, have seriously intimidated those who monitor their weight and health that a lot of fat is bad. In fact, it is important to eat a healthy and balanced diet. Even foods saturated with fats are not harmful if they are compensated by a healthy lifestyle and natural products. The problem with losing weight is the carbohydrates, not the fats. Restrictions on the use of natural oils occur only in case of personal intolerance in a particular person.
How fatty foods help with weight loss
Let's take a closer look at the benefits of foods that contain a lot of fat for those who are losing weight:
- lipids, regularly and in the right proportions entering the body, help speed up metabolism;
- digestion occurs fully and efficiently, the body is provided with the necessary components;
- Fat-containing foods with high biological value can activate a special protein that intensively burns fat accumulation, scientists from the University of Washington came to this conclusion;
- stabilizes blood sugar levels, since lipids do not cause the release of insulin, which means you will not experience hunger flashes soon after eating;
- If you get as many grams of fat per day as you need, you will feel fuller longer, easily resist high-calorie unplanned snacks, which means nothing will interfere with your weight loss.
Contraindications
It is not recommended to eat unrefined oil after improper storage or heat treatment: during the frying process, the constituent substances are modified into trans fats (it is better to prepare salads based on it). Vegetable fats in large quantities are contraindicated for those suffering from cholelithiasis. If you have regular diarrhea, the oil should be limited due to its stable laxative effect. If a person decides to replace animal oils with vegetable oils, one should consult a gastroenterologist and nutritionist.
Signs of shortage
Fats are an important source of energy after carbohydrates, forming a special layer that serves as the basis for internal organs. The lack of these substances leads to the consumption of energy from muscle mass.
There are certain signs by which you can determine the lack of fat in the body:
- dry skin;
- hunger;
- sudden deterioration of vision;
- frequent mood changes;
- the occurrence of pain in the joints;
- chronic fatigue;
- feeling cold;
- weight stop.
A constant feeling of hunger is associated with the problem of a lack of fats and vitamins in the body. If the lack of these substances has become chronic, then a person feels hungry after a hearty meal. By eating low-calorie foods with minimal fat and vitamins, a person does not feel full an hour after eating.
The result of an unbalanced diet is often associated with a lack of:
- vitamin A - bleeding gums, decreased immunity to various types of diseases, deterioration of teeth;
- vitamin B - weight loss, weakness, fatigue, depression, insomnia, heart and stomach problems, red eyes, mouth injuries, oily hair, cough, loss of appetite, cramps, anemia, swelling, diarrhea, cracks in the corners of the mouth, tingling in arms and legs due to a lack of folic acid (vitamin B9), which has a negative effect on peripheral nerves;
- vitamin C - nosebleeds, poor healing of wounds or fractures, hematomas, inflammation in the joints, stomach upset;
- vitamin D - bone weakness, rickets, kidney stones, muscle weakness, caries.
By reducing the saturated fat content in the diet to a minimum, a person loses weight more slowly. He has health problems. For example, in women the frequency of the menstrual cycle is disrupted, and in men libido decreases, accompanied by a loss of strength. This entails giving up sports training with an active lifestyle.
Do saturated fats cause heart disease?
Excessive consumption of most saturated fatty acids can increase LDL (low-density lipoprotein) levels, which increases cholesterol and reduces insulin sensitivity. Foods rich in protein, fat, and carbohydrates reduce the risk of coronary heart disease, stroke, hypertension, diabetes and obesity. Rich in fiber protects against colorectal cancer, they are necessary for the prevention of hemorrhoids. In addition, fiber provides food for normal (healthy) bacteria that reside in the intestines and provides nutritional benefits. Fiber is found in beans, whole beans and grains.
Foods rich in protein, fats, and carbohydrates are necessary for normal functioning in fairly large quantities. Nutritionists recommend limiting saturated fatty acid intake to 10% of total calories (18 grams for those who consume 1,600 calories per day). The acceptable macrodistribution range for carbohydrates is 45-65%. If, for example, you ate 1,600 calories a day, an acceptable carbohydrate intake would be between 180 grams and 260.
It is impossible to improve your health with unhealthy fats.
In addition to saturated fats, food manufacturers use trans fats that undergo a hydrogenation process and are typically used to extend the shelf life of processed foods such as crackers, chips or cookies.
The recommended intake is no more than 1% of total calories (less than 2 grams if you consume 1,600 calories per day). If you pay attention to which foods are high in fat, you can identify traces of trans fats by reading ingredient lists on food labels: these substances are disguised under the names "hardened oil" or "hydrogenated."
Receipt and processing
We will not describe in detail the technologies for obtaining oil and all their possible options. There are two main methods of oil extraction – the pressing method and extraction. In the first case, the mass, pre-treated with moisture and heat, is squeezed out under a press. This method can be considered the cleanest and most environmentally friendly. By the way, the most expensive and healthy olive oil, which can be recognized by the inscription on the Virgin or Extra Virgin packaging, is obtained by cold pressing. The raw material is heated to no more than 27°C. Extra Virgin is characterized by even stricter adherence to technology. The acid content in it should be no more than 1%, and some companies limit it to 0.8%.
But during pressing, a large amount of oil still remains in the raw material. It is not profitable. Therefore, at the next stage - extraction - the oil is extracted using special extraction gasoline. This is already alarming. However, experts assure that if the technologies were followed exactly, the product will not cause any harm. It's best not to buy the cheapest oil.
