Stay away from "trans" fats

The “hydrogenated” or trans-fat fats, which are used in processed foods such as pastries and industrial fried foods, are for health “wolves in sheep's clothing”, because they act as saturated fats once they are inside the body and are you should limit your consumption.
According to recent studies, if the energy a person receives from fat intake increases by 2% and this increase comes from 'trans' fats, their risk of cardiovascular disease can increase up to 23%. And it is that "trans" fats not only lower good cholesterol (HDL) and increase bad (LDL), but also promote tissue inflammation, especially in people with obesity and increase the incidence of diabetes.
The question is, do we know how to distinguish products with these fats? According to Dr. Luz García, a nutritionist, it is advisable to read product labels to see if they contain hydrogenated oils or some “partially hydrogenated vegetable oil”, which means that they contain trans fats. This expert advises limiting the consumption of these industrialized foods and considering the "trans" fats they contain as "saturated", equivalent to those of red meat, and which cause so much damage to cardiovascular health since they have been related to greater risk of breast cancer and seem to enlarge fat cells, promoting overweight.
The specialist insists on the importance of reading the nutritional information on all products, even on foods called "without" trans "fats, since some manufacturers use tropical oils, such as coconut or palm, to replace" trans "fats. ", Which are also rich in saturated fat and should be controlled.
Those who consume saturated fats, which are most often found in foods of animal or processed origin, are at higher risk of developing Alzheimer's disease.

REDUCE THE CONSUMPTION
Saturated, omega 3 and omega 6, trans, monounsaturated, polyunsaturated. All fats are necessary for the body, but not all have the same effects. So that they do not affect health, you have to know "which is which". Saturated fats are one of the main components of western diets and are present in mammalian and poultry meats, milk and whole milk products, as well as in so-called tropical oils such as palm or coconut oils, and also in the margarines. Cut back by eating more small portions of lean meat and cheese, skinning chickens and hens, increasing consumption of low-fat dairy products, and eating fewer high-fat foods such as ice cream and ice cream. Butter.

READ THE LABEL
Why Are You Interested in Reading Packaged Food Labels Carefully? Because they provide very useful information that allows us to know the main characteristics of the product, establish a relationship between its price and quality, assess its possible impact on health and see if a balanced and healthy diet is included in it, say the experts in consumption.
In addition to informing about the composition, nature, qualities, quantity, origin or preparation of a food, the label represents the manufacturer's commitment to the consumer that the product they are going to buy and eat meets the conditions required by current regulations.
Although it depends on the legislation of each country, the labeling of the container usually offers general information about the food or drink it contains, as well as nutritional information, such as the calories that the product provides, its nutrients, amount of fiber, vitamins, minerals and other compounds.
What information usually appears on the labeling of the containers? From the denomination, its category (extra, first, second ...) and size, to its list of ingredients, alcoholic strength, weight (in the case of solid foods) and volume (for liquids), through their expiration dates and of preferential consumption.
According to nutrition experts, it is important to read labels not only to benefit your pocketbook, but also your health. It is convenient to know and keep your information in mind because:
- Allows you to avoid saturated fats: the nutritional label allows to know the content of the food in these compounds that are especially harmful to cardiovascular health, since they accumulate in the arteries, narrowing their internal diameter.
- You need to know what you eat: These are not articles that we will use, such as clothes, a tool or a detergent, but rather products that we introduce into our body, reach the bloodstream and affect our cells and tissues.
- Helps to compare qualities: the nutritional information of similar foods can help to clear the doubts about which one is the most suitable. Comparisons can bring some surprises, such as finding that two “low calorie” jams differ considerably in the amount of sugar they contain.
- Contributes to maintaining the line: the number of calories indicated on the label gives an idea of ​​how fat a certain food is. It also gives a clue on how to distribute the rest of the calories to be consumed throughout the day through other meals.
- Provides information on salt and sugars: both the sodium content, contraindicated for people with hypertension or fluid retention, as well as those of sweet or carbohydrate compounds, which should be taken under strict control if you have diabetes, should be carefully evaluated. An excessive consumption of these substances, which goes unnoticed, can bring severe complications to people with health problems.

EVILS OF EXCESS
“The calories that are ingested in the form of fats, accumulate in the body more than those ingested in the form of sugars, proteins or carbohydrates, which undergo more transformations and are eliminated; on the other hand, dietary fats are barely transformed in the digestive tract ”, points out the nutritionist doctor Gregorio Mariscal Bueno, who adds that, to lose weight or burn excess fat, a diet low in fat can be maintained, but not exempt from these substances. which is achieved by reducing consumption of foods higher in saturated animal fats.
It is also advisable to restrict the consumption of some vegetable or plant-based foods rich in fat, such as palm and coconut oils, sunflower oil and other seeds, and nuts, as well as fructose or sugar extracted from fruits.
According to Mariscal Bueno, "it is not the amount of grams of fat consumed that makes us fat, but the excess calories that accumulate when we eat more than we burn." In turn, the lack of lipids due to a diet very poor in these substances, can cause enzymatic, metabolic and hormonal imbalances, injuries due to the absence of the essential linoleic acid that they transport and other problems, since the body cannot do without them. fat for a long time without suffering serious disorders and deficiencies.

 

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