What is unsaturated fat and where can you find it in food?
Versions of this nutrient are called “good fats”, but, in excess, they cause harm. Find out how much to consume and what the main sources are
Unsaturated fat can be divided into two versions: polyunsaturated and monounsaturated. They are true stars in the world of lipids – they have even received the nickname “good fats”. But what are they and what do they actually do for health?
Doctor Fernando Costa, director of Cardiovascular Health Promotion at the Brazilian Society of Cardiology , confirms that replacing excess saturated fat with them is a good strategy, but in moderation as excesses can be unhealthy.
According to nutritionist Valéria Arruda Machado, from the Society of Cardiology of the State of São Paulo , studies have already shown that replacing 5% of the excess saturated fat with the same content of polyunsaturated fat reduces the risk of heart problems by 10%.
Taking advantage of this, it is worth differentiating: among the polys, we have omegas-3 and 6 . The first, with anti-inflammatory action, is less consumed, as it is found in cold water fish and flaxseed. The second, in turn, is a staple on the Brazilian table (we find it in vegetable oils, especially corn and sunflower).
“But its excess causes inflammation”, teaches Dennys Cintra.
And then, the blood vessels are the ones who suffer. For the nutritionist, more crucial than filling up on omega-3s is taking it easy on the omega-6s.
Because, we are sorry to inform you, abuse also makes omega-3 become pro-inflammatory . Therefore, to avoid chabus, always prioritize food over capsules. The ideal is to ingest 1.3 grams of this nutrient daily.
Last but not least, there is monounsaturated fat , whose icon is omega-9.
“It is fundamental as a cardiovascular protector”, says nutritionist Roberta Cassani.
How much to consume and what are the main sources?
monounsaturated fat
Up to 20% of your daily calories should come from this version. On a 2,000-calorie diet, this is equivalent to 44 grams. Check out the foods rich in it:
– Roasted peanuts (2 tablespoons) – 8.7 g
– Extra virgin olive oil (1 tablespoon) – 7.5 g
– Avocado (3 heaped tablespoons) – 4.3 g
– Sesame (1 tablespoon) full soup) – 3.9 g
– Almonds (5 units) – 3.2 g
– Frozen açaí pulp (1 unit of 100 g) – 2 g
– Vegetable cream (1 tablespoon) – 1.4 g
Polyunsaturated fat
6 to 10% of your daily calories should come from this version. On a 2,000-calorie diet, this is equivalent to 22 grams. Check out the foods rich in it:
– Walnuts (1 handful of 30 g) – 13.2 g
– Sardines (100 g preserved in oil) – 11.9 g
– Soybean oil (1 tablespoon) – 6 g
– Salmon (1 slice of 100 g of grilled fillet) – 5 g
– Flaxseed (1 tablespoon) – 2.5 g
– Brazil nuts (2 units) – 2.1 g
