Good fat, bad fat? How to compose your plate well to protect your health? Answer and advice with a dietician from Toulouse University Hospital.
Not too much oil… Be careful with the butter… Haro on cheese and cold meats! These lipids, which we more commonly call “fat” are regularly demonized on our plates. “However, if they remain high in calories, they are essential for the proper functioning of our body, nuance Emilie de Haro, dietician at the Toulouse University Hospital. You just need to choose them well and consume them in reasonable amounts.
“In our diet, animal fat is present in meat, cold meats and dairy products. It should not be abused because it promotes the formation of atheromatous plaque in the arteries and raises cholesterol. Fat of vegetable origin is found in oleaginous fruits: walnuts, hazelnuts, almonds and in oils (rapeseed, olive, sunflower, etc.) The latter provides essential fatty acids and cardioprotective.
Watch out for hidden fat
These two types of fat, if they remain caloric (1 gram of fat equals 9 calories) are useful for our body. Moreover, for a healthy adult, the national agency for health and environmental safety (ANSES) recommends composing their average daily consumption of 35 to 40% lipids. For this we must make the right choices, eat meat, a source of protein for our muscles, but favor less fatty white meat. Use oil, but limit yourself to one tablespoon per person per meal. Eat butter, a source of vitamin A, but no more than 15 grams per day. On the other hand, beware of the “hidden fat” present in ready-made meals, industrial cakes, pastries, ice cream… In these processed products, the fat is often of poor quality because it is rich in saturated fat. Abusing it presents, beyond weight gain, risks of developing cardiovascular and liver diseases (in particular metabolic steatohepatic or NASH). ”
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