Popular Articles :

Food sources of lipids

Food sources of lipids

Among the foods that contain fats (lipids) are:
- Foods rich in fatty acids;
- Foods rich in cholesterol.

Fatty acids: what is it?

To make good food choices, you must know the difference between the two types of fatty acids:

- Fatty acids "saturated" (AGS) called "bad fats" although they are not harmful in itself, and that the body needs.
But excessive consumption promotes increased blood cholesterol with adverse cardiovascular plan.
Among the bad fats, there are also fatty acids "trans" produced by industrial processes (including hydrogenated vegetable oils). They have the same harmful effects on health than saturated fatty acids in excessive consumption.
- Fatty acids "unsaturated" (AGI) called "good fats" because of their beneficial effects on health.
They gather themselves two types of fatty acids:
- The monounsaturated fatty acids (MUFA) with omega 9 (oleic acid);
- Polyunsaturated fatty acids (PUFA) with essential fatty acids omega 3 (alpha-linolenic acid) and Omega 6 (linoleic acid) (excess omega 6 omega 3 prevents fulfill their cardiovascular protective role).
Recommended dietary
• Contributions in AGS should not exceed 25% of fat intake.
• MUFA intakes should represent 65% of fat intake.
• Contributions PUFA should represent 15% of fat intake.

Peculiarities of fatty acids
AGS: the more fat is rich in saturated fatty acids, the more it tends to solidify at room temperature.
For example:
- Mutton fat rich in AGS freezes at room temperature;
- Coconut oil rich in AGS is used for the manufacture of Végétaline ® (solid fat at 99% AGS).
MUFA: a fat is more rich in MUFA, it tends to become more fluid at room temperature.
PUFA: the more fat is rich in PUFA, it tends to be more fluid at low temperatures.

Main dietary sources of saturated fatty acids

These are mostly products of animal origin:
- Fatty meat (mutton, lamb, pork, some pieces of beef for pot-au-feu, steak);
- Offal;
- Poultry fat, lard, couenn e;
- Meats, sausages, rillettes, pâtés, hamburgers;
- Solid fats (lard);
- Whole milk, butter, cream and whole milk products, ice cream;
- Cheese more than 40% fat;
- Fish eggs.
Certain vegetable oils with a very high content of SFA and / or fatty acids "trans":
- Palm oil, coconut oil (widely used in the bakery and biscuits);
- Coconut oil (derived from coconut oil);
- Hydrogenated margarines (such as Végétaline ®).
and hidden sources of AGS and fatty acids "trans":
(Including bakery products and biscuits made with industrial hydrogenated vegetable oils):
- Biscuits, salted;
- Pastries;
- Pastries, bread, brioche bread;
- Quiches, pizzas, pies;
- Fried, breaded foods, chips;
- Dishes.

Main dietary sources of saturated fatty acids, mono-

It is mainly vegetable oils high in MUFA with:
- The olive oil leader (oleic acid);
- Rapeseed oil;
- Peanut oil;
- Non-hydrogenated margarines made ​​from these oils.

Plant foods oilseeds and nuts:
- Avocado, olives;
- Peanuts;
- Hazelnuts;
- Almonds;
- Pistachios;
- Cashews, pecans;

Some foods of animal origin and diving:
- Milk and cheese from goats, sheep;
- Fish.

Alerts: If you want to know more fresh update helpful articles enter your email address below and be notified by mail.

Enter your email address:

Delivered by FeedBurner