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Fats have often had a bad reputation. However, some fatty acids are beneficial in many ways, and some are even essential. How do you differentiate good fats from bad, how much does our body need, and most importantly, where can you find them? We'll tell you everything.
Table of contents:
- What are the different types of fats?
- Food sources of fats
- The various benefits of fats
- Fat-rich dietary supplements
What are the different types of fats?
Fatty acids are divided into three families, according to their chemical structure, their role in the body, and their benefits:
Saturated fatty acids, generally called "bad fats," are considered non-essential for our body since we can produce them. They serve as fuel for the body, are part of the composition of cell membranes, and are the origin of certain hormones. These fats are mostly solid or semi-solid, like butter and cheese. The consumption of saturated fatty acids should come from quality sources and be limited (risk of cardiovascular disease by increasing cholesterol levels).
- Monounsaturated fatty acids, also called "good fats," can be produced by our body. In foods, the main monounsaturated fatty acid is oleic acid (mainly found in hazelnut and olive oil). The latter is recommended to lower bad cholesterol levels, hence its beneficial effects on the cardiovascular system.
- Polyunsaturated fatty acids are essential because our body cannot produce them itself: it is therefore important to obtain them through diet. They consist notably of linoleic acid (LA), omega-6, and alpha-linolenic acid (ALA), omega-3. Docosahexaenoic acid, also called DHA, and eicosapentaenoic acid, also called EPA, can be synthesized through the intake of alpha-linolenic acid. These play a particularly important role in brain and visual function. Fatty fish are particularly rich in them.
What is the necessary quantity?
When practicing a sporting activity, the recommended amount of lipids is around 0.8 to 1.2g per kg of body weight daily. They thus represent 35 to 40% of the daily energy intake.
Saturated fatty acids:
Although it is also important in certain bodily functions, the intake of saturated fatty acids should be limited to 11% of energy needs. That is, no more than 20g for women and 30g for men.
Monounsaturated fatty acids:
According to data from the French National Agency for Food, Environmental and Occupational Health Safety (ANSES), monounsaturated fatty acid intake should provide 15 to 20% of calories. That is, 33 to 44 grams for an intake of 2000 kcal per day. Of course, the recommended rate varies depending on the number of kcal consumed during the day, the athlete's weight, and physical condition.
Polyunsaturated fatty acids:
Still according to Anses recommendations, omega-6 intake should be slightly decreased, and omega-3 intake increased.
Linoleic acid (LA): 4% of energy intake, or 8.8g for 2000 kcal.
Alpha-linolenic acid (ALA): 1% of energy intake, or 2.2g for 2000 kcal.
DHA: 250 mg / EPA: 250 mg
Food sources of fats
Oilseeds: walnuts, almonds, hazelnuts, pistachios...
Oils: walnut, rapeseed, flax, chia (omega 3), sunflower, grapeseed, soy (omega 6) oils, olive oil (omega 9);
Butter and cream: they contain a lot of saturated fats; cheese: 20 to 30% saturated fats;
Avocado: avocado contains 15% monounsaturated fats (omega 9);
Fatty fish: salmon, tuna, sardines... (omega 3, DHA, EPA);
Meats: most animal fats are rich in saturated fatty acids, which is why their intake should be limited and of quality;
Coconut: it is rich in short-chain saturated fats (33%) in lauric acid, and in vitamins and minerals.
To avoid: all so-called refined and processed fats available in excess in certain foods such as chips, cakes, fried foods...
The various benefits of fats
Lipids are essential nutrients with an indispensable role in the body. They are the origin of our cell membranes, the synthesis of our hormones, they protect our cardiovascular health, but are also a real source of energy.
Excellent source of energy
The energy power of fatty acids is remarkable and even surpasses that of carbohydrates: 1g of lipids = 9 kcal versus 1g of carbohydrates = 4 calories. Lipids, stored by the body in adipose tissues, are used by our muscles and represent real fuel for effort. The heart and brain are mainly rich in them: they therefore allow optimal functioning of the central nervous system, and contribute to the execution of movements and performance.
Responsible for hormone synthesis
Fats ensure good hormonal balance through the synthesis and production of hormones. Fat notably produces leptin, the hormone responsible for the feeling of satiety. This is why lipid intake curbs sugar cravings. Adiponectin, also induced by fat intake, helps ensure good cardiovascular health: it stimulates good blood circulation and lowers blood pressure.
Improves vitamin assimilation
Fats improve the assimilation of fat-soluble vitamins: vitamin A, vitamin D, vitamin E, and vitamin K. These are essential for the well-being of our body and the protection of our cells as well as for bone health. Lipids also allow the body to recover more easily and limit muscle damage and soreness after a workout.
Helps with weight loss
Surprisingly, the intake of good fats would help inhibit adipose growth. In certain diets, such as the keto diet, carbohydrates are reduced so that lipids can be the main source of energy. This is why the body will more easily use its fat reserves and be able to lose weight.
Fat-rich dietary supplements
Coconut oil: Nutrimuscle coconut oil is rich in medium-chain saturated fatty acids, notably thanks to lauric acid which makes up 44 to 53% of the oil. These fats have antibacterial, antimicrobial properties and support our organs.
Chocolate spread: Nutrimuscle chocolate spread provides a significant, natural, and nourishing energy intake. Indeed, it is an excellent source of good lipids, which are stored in adipose tissues as triglycerides. Fats are then used by the muscles during efforts and physical performance.
Whole peanut butter: Nutrimuscle peanut butter is rich in polyunsaturated fatty acids (omega 6). Its intake provides energy to athletes for their training day and supports them in their effort.
Ghee butter: Ghee butter is clarified butter, meaning it is freed from casein particles and its impurities. It is rich in medium-chain fatty acids, omega-3, and omega-9. But also in fat-soluble vitamins that help protect cells.
Omega 3: Omega-3s are essential fatty acids that play an indispensable role in our body. They help provide the recommended daily doses of EPA and DHA. Their benefits are numerous and notably contribute to the proper functioning of the heart, blood pressure, and vision.