Summer is approaching (even if it doesn't seem like it), we rush to lose weight and the first thing that comes to mind is to stuff ourselves with salads, broths, and apples, completely eliminating an essential element for the proper functioning of our body and the maintenance of an adequate body weight: fats.
But, beware, we are not talking about any fats. María Amaro, one of our 'go-to' nutrition specialists, reveals which ones we need. "The so-called 'good fats' are unsaturated fats, that is, those that contain double bonds in their chemical structure and that, unlike saturated and trans fats (those in pastries, ultra-processed foods, sauces, etc.), have a protective and regulatory effect. These 'good fats' are divided into two main groups: monounsaturated (MUFA) and polyunsaturated (PUFA), which include the famous omega 3 and omega 6".
Why are they so necessary for the proper functioning of our body? For everything! Good fats are "essential at a cellular, hormonal, immunological, and metabolic level," as Amaro explains:
-Brain health: "60% of the brain is made up of fats, especially omega-3 DHA."
-Hormonal balance: "They are precursors to sex hormones and adrenal hormones."
-Cholesterol: "They help lower LDL cholesterol, raise HDL, and reduce triglycerides."
-Inflammation: "Omega-3s inhibit inflammatory pathways associated with obesity, diabetes, etc."
-Weight loss: "They delay gastric emptying and modulate the activity of ghrelin and leptin (hunger and satiety hormones, respectively)."
-Blood sugar spikes: "They provide lasting energy by releasing it steadily without altering blood sugar."
-Vitamins: "They are essential for absorbing vitamins A, D, E, and K."
WHERE CAN WE FIND 'GOOD FATS'?
1. Monounsaturated fats (MUFAs)
Among other benefits, they protect our heart health and improve insulin sensitivity. María Amaro points out which foods contain them and the recommended doses:
-Extra virgin olive oil: 2-4 tablespoons
-Almonds, cashews, pistachios: 20-30 g (1 handful)
-Olives: 4-8 units (preferably without filling)
2. Polyunsaturated fats (PUFAs) / Omega 3
They stand out for their anti-inflammatory action, essential for the proper functioning of the brain, retina, and heart, among other things. Here are the foods and doses:
-Fatty fish (salmon, sardines): 2-3 times a week
-Chia, flax, hemp seeds: 1-2 tablespoons per day
-Walnuts (raw, unsalted): 4-6 units per day
-Omega 3 supplements (EPA/DHA): to be consumed according to medical needs (e.g. in case of deficiency or if not enough fish is consumed).
Those that our body does not produce. They should be included daily in small amounts and can be found in:
-Sunflower or pumpkin seeds
-Tofu, edamame, tempeh (soy derivatives).
According to international nutrition guidelines (FAO, WHO, EFSA), "between 25 and 35% of the calories we consume daily could come from healthy fats (10-15% should be monounsaturated, and 6-10% polyunsaturated (balanced omega-3 and omega-6). In other words, a 2,000 kcal diet should include between 55 and 75 g of healthy fat per day".
WHICH FATS SHOULD WE LIMIT OR ELIMINATE?
This nutritionist lists the foods that contain them and their impact on our health:
-Trans fats (hydrogenated): "Pastries, snacks, processed foods... All of these are foods that promote inflammation with all the implications for our health that entails."
-Saturated fats: "Aged cheeses, processed meats, fried foods, etc. raise LDL (a type of cholesterol that can accumulate in artery walls, increasing the risk of heart diseases) if consumed excessively.
-Refined vegetable oils: "Using sunflower, corn, or palm oils for frying can cause an imbalance of omega 6/omega 3."
DO 'GOOD FATS' HELP WITH WEIGHT LOSS?
Amaro firmly states that "absolutely, yes." And these are the reasons:
2. They slow gastric emptying.
3. They promote the secretion of peptides like GLP-1 and CCK, which induce satiety.
4. They reduce ghrelin spikes (the hunger-regulating hormone).
5. They decrease blood insulin levels. "By reducing glycemic spikes (when combined with complex carbohydrates), insulin secretion is reduced, a hormone that promotes fat storage."
6. They prevent 'emotional hunger.' "By providing more energy stability, they help avoid binge eating or peaks of food-related anxiety that occur with 'lows'."
7. They improve hormonal health and lipolysis. "Healthy fats keep the hormonal axis balanced, especially in women. Conversely, a deficiency in fats can block lipolysis (body fat burning)."
In conclusion, Amaro emphasizes that "good fats not only do not make you gain weight, but are necessary for healthy weight loss, because they promote a feeling of fullness, balance hormones, reduce inflammation, and stabilize energy levels. The mistake is not eating fats, but eating bad fats and combining them poorly (for example: fat plus sugar)."