Saturated fats: do they cause obesity and how to avoid them?
The saturated fats found in some foods are often accused of causing weight gain and bad health. Where are they found and how do we avoid them?
Saturated fats are found mainly in animal proteins: meat, butter, deli meats, milk and cheese, as well as coconut and palm oils. Saturated fatty acids are accused of being harmful to your health, forming bad cholesterol and promoting weight gain. But if you limit your meat consumption to once a week and replace it with plant protein for the rest of your meals, this small contribution of saturated fat provides vitamins A, D, E and K that are beneficial to the body.
What to avoid, "It's above all hydrogenated fats, a type of saturated fat, that makes you gain weight," points out Mala Le Burgen, RD. Hydrogen is injected into some products such as vegetable oils to make them solid at room temperature which makes them easier to transport so they don't breathe and their color is whiter. "Hydrogenated fats are also found in industrial products: all kinds of sweet biscuits, appetizers, ready meals, processed products ...", the specialist says.
She adds, "This type of fat contains a molecule that the body cannot absorb. It is considered a toxins and accumulates in the arteries and liver, generates cholesterol and is stored." Thus, hydrogenated fats increase the risk of cardiovascular disease, which is the second leading cause of death in France.
How do you avoid these saturated fats?
A dietitian advises choosing cold-pressed and organic oils. “These days we are so used to eating out, takeaway delivery...sorry for Maila Le Burgin. You have to eat homemade proteins, fish, and vegetables like chickpeas or lentils, avoid fried products, crackers and go back to raw, unprocessed products Which we used to find in supermarkets."
It is recommended to eat raw products with seasonal vegetables and fruits as well as whole grains and proteins such as fish, lentils and sometimes meat: this type of diet is balanced and does not contain hydrogenated fats.