Lipids are better known as fat. These are the most energetic macronutrients (remember that 1 g of lipids represents 9 kcal, compared to 4 kcal for 1 g of carbohydrates or 1 g of protein). These are some of the essential nutrients, that is to say that our body does not know how to make them (like proteins, and in contrast to carbohydrates therefore), and that have many functions within our body.
They constitute the structure of the membranes of our cells, and thus condition their proper functioning (neurons, brain, thymus);
- They have an essential role in the transport of certain proteins and hormones in the blood;
- They serve as vehicles for fat-soluble vitamins (vitamins A, D, E and K);
- They participate directly in the development of some of our essential hormones, such as sex hormones.
It is therefore essential not to banish them from our diet, but rather to ensure that we receive an adequate intake of fats and, above all, high quality fats.
The "bad" fats
These are saturated fatty acids (or SFA). These fats are called "bad" by abuse of language, because they have long been held responsible for various pathologies (cardiovascular diseases, cholesterol, etc.), but in reality, this notion is to be qualified. In the first place, our body needs a certain quantity of it per day: it is therefore not a matter of eliminating them, but of not abusing them.
The "good" fats
These are polyunsaturated fatty acids. In addition to direct beneficial effects on our health, these fats are called "essential", because the body absolutely needs it. Since our organism does not know how to make or replace them, it must imperatively be brought by the diet, and any deficiency can have serious consequences.
There are two families:
- Omega-6s on the one hand;
- Omega-3s on the other hand.
Fats are essential to life. Do not demonize them, and do not neglect them, but privilege the fats of good quality
By banning or avoiding as much as possible trans fatty acids and partially hydrogenated industrial oils (fast foods, prepared industrial dishes, etc.);
By limiting certain saturated fatty acids (fat sausages etc.), to favor those that seem more interesting (virgin coconut oil, dark chocolate, etc.);
By not forgetting the omega-9, present especially in olive oil, macadamia, or avocado;
By privileging essential omega-3 fatty acids (fatty fish, nuts, linseed oil), while taking care to reduce your intake of omega-6 (sunflower oil, soybean oil, corn oil, grape seed oil or safflower oil ).