Coconut oil is a product made from the manual and (in some cases) chemical extraction of coconut. The nutritional properties of this product have made it popular in health food stores and in the fitness community.

The fats in coconut oil are predominantly short-chain saturated acids. This means that they can be metabolized by the body quickly and do not stagnate or clog the arteries. Another of its unique properties is that it is a chemically more stable oil compared to its plant relatives.

In addition, its flavor is versatile so it can be used in the kitchen for both sweet and savory recipes. What are the properties and uses of coconut oil?

Coconut oil properties

The properties of coconut oil are:

1. It is stable at high temperatures

Coconut oil is able to withstand high temperatures (up to 180 ° C), without degrading. This fact makes it an ideal oil for stir-frying and cooking. Compared to other oils such as sunflower, and olive oil practically does not degrade which prevents the formation of trans fats when cooking.

2. It is not stored as body fat

While the calories in coconut oil are similar to other types of oils ⁽¹⁾ . The fatty acids that compose it are: caprylic, lauric and capric acid are short, allowing them to be used quickly and stored in the form of body fat.

3. Increases good cholesterol (HDL)

Coconut oil is a food high in healthy fats . There are several studies (4) (3) that have confirmed including this food every day is an indicated strategy to increase good cholesterol and therefore improve cholesterol levels. As for lowering bad cholesterol , studies are not yet conclusive.

4. Low glycemic index

Like any other oil, coconut oil has a low glycemic index . For this reason, this food is allowed for people with carbohydrate metabolism disorders such as type 2 diabetes.

5. Promotes the synthesis of sex hormones

Saturated fatty acids are essential for the synthesis of male hormones such as testosterone. In addition, it has been confirmed that including coconut oil on a regular basis in the diet is a simple way to counteract and minimize the side effects of menopause. (6)

6. Improves skin health (eczema treatment)

One of the properties of coconut oil is to improve the health of the skin. The lauric acid and capric reduce inflammation typical cases of eczema and other skin disorders.

7. Can improve memory and cognitive functions

Although there are still studies to confirm for sure the properties of coconut oil on the nervous system. Some studies suggest that it might improve cognitive functions and prevent Alzheimer’s in the long term. (6)

Coconut oil vs butter vs palm

Coconut oil is a healthy alternative to saturated animal fats like butter. More than 70-85% of the fatty acids that compose it are saturated and short. ⁽²⁾ In butter the fatty acids are long chain, this makes it a difficult fat to metabolize.

Compared to palm oil, coconut oil has a better lipid profile as well as a notable difference in taste. In addition, the excessive use of palm oil is associated with an imbalance of Omega-3 / Omega-6 fatty acids. One of the properties of coconut is to regulate it.

How is coconut oil made?

Coconut oil can be made from the process of fermenting, separating and heating the coconut. As well as a cold pressing. Unfortunately, mechanical compression only removes 10% of the fat from the coconut.

To increase the extraction, the raw pulp is usually heated and in some cases the use of acids and other chemical products is used. As a result, some properties such as its vitamin E content are lost . As well as its characteristically sweet aroma and flavor, they are deteriorated. We recommend buying organic coconut oil. The organic food not only allow the use of chemicals in their production but also take into account the ecological balance.

Is coconut oil good for weight loss?

Losing weight requires a negative calorie balance. Including coconut oil in moderation in your diet is a great way to lose weight. However, when there is an excess of this food, it generates the opposite effect. The key: regulate the amount.

Including about 10 g of coconut oil in meals is enough to obtain its properties and nutritional benefits. An excess in its use can lead to weight gain. The ideal way to lose weight is not to add more than a teaspoon per plate.

Coconut oil Why is it solid?

Coconut oil melts at a temperature close to 24 ° C and is solid at lower temperatures. This is because it is composed of short chain fatty acids. Due to this change of state between solid and liquid at room temperature, it is not the oil of choice in the food industry. It is important to know that changing from solid to liquid and vice versa its nutritional properties are not affected.

ABSTRACT

• Coconut oil is a type of vegetable fat made up of short-chain saturated fatty acids.
• One of the nutritional properties of coconut oil is its ability to be metabolized quickly, as well as its consumption in moderate amounts is good for stabilizing hormonal levels.
• Coconut oil is a food allowed weight loss processes. As well as on a low carb diet or even on the ketogenic diet .
• Due to its chemical properties, this vegetable fat is used both in the cosmetic industry and in haute cuisine.

In recent years, the properties of olive oil have been precisely determined, which has led us to answer certain questions.

What are the benefits of olive oil for the body and why is it better than sunflower? Can olive oil be used for frying?

Olive oil – What is it?

Olive oil is a vegetable oil obtained from the extraction and processing of seeds from the fruits of the Olea europaea plant . It is native to the Middle East and was first introduced to Europe in Andalusia in the 7th century thanks to the Phoenicians. (2)

In its beginnings, olive oil was made from tools similar to large stone mortars. Today more advanced methods have been developed.

Due to its nutritional properties and its exquisite flavor, the main use of olive oil is for culinary purposes. However, studies have also confirmed benefits for the skin as well as potential uses as an anti-inflammatory agent, it could even help prevent certain types of neurodegenerative diseases. (5,6,7)

Types of olive oils

According to its quality, at least 4 types of olive oil can be distinguished:

1. Virgin – It is obtained from mechanical processes of the fruit. Chemical processes and therefore the nutritional properties of the fruit are not allowed.

2. Extra virgin – This type is also obtained from mechanical processes. To be extra, its acidity percentage must not exceed 0.8% expressed in g oleic acid. These types are the ones with the best flavor, which is why they are considered to be of the best gastronomic quality.

3. Lampante – This one of the types with higher acidity, allows up to 2% oleic acid and has a characteristic strong flavor.

4. Refined – It is obtained through industrial processes. To be classified as this type, the degree of acidity must not exceed 0.3 g of oleic acid per 100 g.

Properties, benefits and uses

Some benefits of olive oil are attributed to the presence of oleic acid. This molecule is considered capable of preventing cardiovascular diseases, repairing the skin, and has potential properties as a treatment for some types of infections. (1)

In addition, the healthy monounsaturated fats in olive oil make this product one of the best oil options in nutritional terms. However, it is true that when the oil is used for frying it can lose some of its properties.

The nutritional properties and benefits of using olive oil are:

1. High in vitamin E content

Olive oil is one of the highest oils in vitamin E content, this is up to 2% of its total weight. Compared with other oils such as sunflower, olive has a content of up to almost double of this essential micronutrient. (4)

2. Increase good cholesterol (HDL)

Olive oil is a food high in healthy fats . There are several studies that have confirmed that one of the benefits of including this food every day is to increase good cholesterol and therefore improve total cholesterol levels. As for lowering bad cholesterol , studies are not yet conclusive. (3,4)

3. Low glycemic index

Like any other oil, olive oil has a low glycemic index . For this reason, this food is allowed for people with carbohydrate metabolism disorders such as type 2 diabetes.

4. Improve skin health

One of the properties of olive oil is to improve the health of the skin. Oleic acid is able to reduce the inflammation typical of infections, eczema and other skin disorders. (1)

5. Hormonal balance

Monounsaturated fatty acids are essential for the synthesis of sex hormones such as testosterone and estrogens . Including olive oil in meals is a way to stimulate the natural production of these hormones. (5)

6. Memory and cognitive functions

Although there are still studies to confirm the benefits of olive oil on the nervous system. Some studies suggest that it might improve cognitive functions and prevent Alzheimer’s in the long term. (5.6)

7. As an anti-inflammatory

Oleocanthal, a molecule with unique properties of olive oil, can not only act as a neuroprotector, but also as an anti-inflammatory. In fact, studies suggest that extracts of this molecule can be used as a treatment for inflammation-related diseases of the body. (6)

Can it be fried in olive oil?

Olive oil can be used both for frying and added raw. The main problem with frying is the significant loss of some nutritional properties such as vitamin E. By frying and bringing the oil to high temperatures (> 180 ° C), up to 50% of the vitamin E can be destroyed in a matter of 30 minutes.

The vitamin E withstands temperatures up to about 170 ° C. In addition, it can be slowly degraded by the action of the sun and air. Some oils like olive oil can lose up to 20-30% of their vitamin E content in a few weeks. (7)

To obtain the benefits of olive oil, it must be stored in a cool, dry place in dark glass containers protected against UV rays.

Contraindications and possible side effects

Olive oil is considered a safe food and to date there is no research that has detected strong drug interactions. However, too much food can cause stomach side effects.

The side effects of eating olive oil in excess are:

• Abdominal pain
• Diarrhea
• Sickness
• Vomiting
• Allergies

Olive oil and Mediterranean diet

Olive oil is one of the main ingredients of the Mediterranean diet . This diet is one of the best in terms of nutritional properties, in addition to its long-term health benefits.

Some of the benefits of the Mediterranean diet are directly related to the use of olive oil. For example, research from more than 10 European countries found an association between a reduction in obesity rates and people who followed this diet. (8)

In addition to the use of olive oil in many of its meals, the Mediterranean diet allows the use of spices, wine and a sweet dessert sporadically.

ABSTRACT

Olive oil is a vegetable oil used for gastronomic purposes for more than 6000 years. At least four types are distinguished: virgin, extra virgin, lampante and refined.

Its traditional uses are as an ingredient for the preparation of a wide variety of dishes and it is a basic ingredient in the Mediterranean diet.

Recent studies have confirmed medicinal properties of some of its compounds such as oleocanthal. A potential raw material for treatments of neurodegenerative diseases such as Alzheimer’s.

To obtain the benefits of olive oil and avoid the loss of vitamin E, it is recommended not to fry it, store it in dry, dark containers protected from light.

Perhaps due to a lack of updates on changes in margarine production and evidence on the health effects of butter.

This article compares both products and highlights what is known today about the effect of consuming margarine or butter on our bodies.

What is butter?

Butter is a food that is made from the fat in milk.

It is mainly used as a fat for frying, as a spread, or as a component of various foods such as sauces, cookies, or sweet products.

Because it comes from milk, butter is mainly made up of saturated fat.

What is margarine?

Margarine is a processed food made from vegetable oils. It has a taste and appearance similar to butter. However, its fat content is different.

Margarine is made through a process called hydrogenation. This brings the margarine to a solid-state and a creamy texture.

For decades, hydrogenation increased not only the saturated fat content but also added trans fat—a type of fat that is very harmful to health.

A more recent process called interesterification achieves similar results without forming trans fats.

Therefore modern margarine is made up of a mixture of fats – saturated, polyunsaturated, and monounsaturated.

Why so much confusion?

When consuming high levels of saturated fat was associated with an increased risk of heart disease, butter fell into the unhealthy category.

So some nutritionists and doctors recommended consuming margarine.

Many people accepted the disappearance of butter in stride, dismissing the loss of its tasty flavor but accepting that its effect on the heart could be too high a price.

The problem: The old-fashioned margarine had high levels of trans fat that did a double whammy for heart disease. Many people felt betrayed or cheated.

There was never good evidence that using margarine instead of butter reduced the chances of having a heart attack or developing heart disease.

Making the switch was a well-intentioned assumption, given that margarine had less saturated fat than butter, but it overlooked the dangers of trans fats.

Margarine vs. Butter – Which is Healthier?

Today, the dilemma between butter versus margarine has been simplified.

From a heart disease standpoint, butter remains on the list of foods to use in moderation, primarily because it is high in saturated fat.

Margarine, however, depends on its manufacturing process.

Some of the newer margarine is low in saturated fat, high in unsaturated fat, and free of trans fat. Some producers even add healthy fats like Omega-3.

This margarine is best if you don’t use them too much (they are still high in calories).

In addition, margarine has another advantage – it is suitable for vegans.

If you prefer margarine over butter, try selecting varieties without trans fat. Avoid it if it says “hydrogenated” anywhere on the packaging or ingredient list.

Remember that when it comes to fatty foods, the goal should always be to limit your saturated fat intake and avoid trans fat altogether.

If you have an intolerance problem (gluten, lactose, etc.), make sure you buy suitable margarine. If you have hypertension, choose unsalted margarine options.

Healthier alternatives to margarine and butter

The healthiest alternatives to butter or margarine are raw vegetable oils.

Olive, canola, coconut oil, and other products that contain monounsaturated and polyunsaturated fats are better for your health.

These fats are healthier and are associated with better triglycerides, higher levels of good cholesterol, and lower harmful cholesterol levels.

The next time you decide to snack or make a sauce at home, consider making it based on olive oil rather than topping it in butter.

ABSTRACT

Butter and margarine look similar and are used for the same purpose in cooking.

However, their nutritional profiles differ – butter is high in saturated fat, margarine is high in unsaturated fat, and depending on how it is made, it may have trans fat.

The health effects of saturated fat are highly controversial, although most dietary recommendations suggest limiting it to 10% of total calories in the diet. (4)

Regarding trans fats, which can be found in some margarine, it is sure that they increase the risk of chronic heart disease.

If you prefer margarine over butter, choose non-trans fat brands. These could be considered even healthier than butter.

Whatever you choose, consume these products in moderation. Or better yet, use healthy oils, like olive oil.

The main advantage of lauric acid is that it passes directly to the liver, where it is converted into energy instead of being stored as fat when ingested.

Compared to other saturated fats, lauric acid contributes the least to fat storage.

Read on to know the properties of lauric acid. – What is it for, and where is it found?

What is lauric acid?

Lauric acid is a medium chain saturated fatty acid, or lipid, that makes up about half of the fatty acids in coconut and palm oil.

It is called dodecanoic acid because it comprises a chain of 12 carbon atoms. In practice, it is a shiny solid with a slight soap odor.

Lauric acid is saturated fat found in many vegetable fats. It can be used as food or also for medicinal purposes.

Where is lauric acid found?

Lauric acid is part of the triglycerides of fatty foods.

You cannot ingest lauric acid alone because it is not found only in nature and is mildly irritating. You are more likely to get it from food.

Coconut milk and coconut oil are part of almost half of the fats. It is also found in human breast milk (6.2% of total fat), cow’s milk (2.9%), and goat’s milk (3.1%).

What is it for? – Uses and benefits

Lauric acid has unique digestion and absorption characteristics associated with several health benefits. Research has confirmed that lauric acid can be used in obesity treatments to lose weight, as antibacterial, and improve skin health. (1,2,3)

In the food industry, lauric acid is used as shortening. In the cosmetic industry, lauric acid is used to make soap and shampoo.

The benefits and uses of lauric acid are:

1. To fight viruses and bacteria

Lauric acid is used to treat viral infections, including various types of flu such as standard, swine, and avian.

It is also used as a treatment for cold and genital herpes caused by the herpes simplex virus (HSV), genital warts caused by the human papillomavirus (HPV), and as a method of preventing the transmission of HIV from mothers to children. (3)

1. For acne

Because lauric acid has antibacterial properties, it has been effectively fighting acne.

Studies found that lauric acid could reduce inflammation and the number of bacteria present on the skin. Lauric acid worked similarly to benzoyl peroxide, a standard treatment for more aggressive acne. (2)

1. For dry skin and psoriasis

In addition, the use of coconut oil is often recommended as a treatment for dry skin and conditions such as psoriasis.

In this case, coconut oil is recommended, as it is very moisturizing and is considered safe to apply to the skin, which makes it beneficial for treating abnormally dry skin.

One study found that simply adding virgin coconut oil to an existing skin lotion increased both hydration and elasticity of the skin. (3)

1. Less heart disease

One of the benefits of moderate lauric acid consumption is regulating triglycerides. A study has confirmed that triglyceride levels dropped significantly 8 hours after taking a shake containing lauric acid. (5)

1. Others

Other uses for lauric acid are treating bronchitis, gonorrhea, yeast infections, chlamydia, and intestinal infections. Just as some research suggests, it can be used to lose weight and lower bad cholesterol. (2.5)

Side effects and contraindications

Lauric acid in the amounts found in food is safe. But there is still not enough information to know the long-term side effects when used as a medicine.

There is some concern about using lauric acid while breastfeeding because lauric acid passes into breast milk. Stay on the safe side and stick with food amounts if you are pregnant or breastfeeding.

Lauric acid in coconut oil

Although there are more and more uses for coconut oil, it is not yet identified which is the main responsible for its benefits.

Because coconut oil contains so much more than just lauric acid, it would be an overstatement to attribute all the benefits of coconut oil to it.

However, many are encouraged to claim that the benefits of coconut oil are directly related to lauric acid. They suggest that lauric acid could help you lose weight, fight bacteria viruses, and protect against cardiovascular disease.

How to use it?

To get the topical benefits of lauric acid, apply a thin layer of coconut oil directly to the skin. While this is not recommended for people with acne, it can help combat problems like skin hydration and psoriasis.

You can also include lauric acid in your meals. Frying in coconut oil or even adding lauric acid isolates like MCT oil could help increase their benefits for your body.

Coconut oil works well for sautéing vegetables, adding it to sauces or purees. It also goes well for making healthy cakes or pancakes.

ABSTRACT

Lauric acid is a compound that is part of the triglycerides or healthy fats in foods.

Its moderate consumption is associated with several health benefits. This is due to the particular way the body can metabolize it.

In addition, the use of lauric acid is helpful for skincare. Applying a thin layer of coconut oil to your skin is the easiest way to get this benefit.

Almond oil is obtained from the processing of almond fruits. Due to its potential benefits and health properties, it can be used for weight loss and treating skin wounds.

One of its most common uses is as a substitute for saturated animal fats, as well as a natural ingredient for skin and hair care. Recent research claims that it can be used to regulate blood glucose levels and regulate body weight.

The following article describes the benefits of almond oil and its uses as a treatment and additive to improve health.

How is almond oil made?

Almond oil is the oil obtained from the edible seeds of the Prunus dulcis tree, also known as the almond tree.

These must be separated from their shell and dried to make almond oil. It is then extracted by heating, mechanical processing, or extraction with chemicals.

Chemical methods negatively affect the nutritional value of the oil. For example, the vitamin E content is destroyed during treatments at temperatures greater than 180 degrees. (1)

The types of almond oil are refined, virgin, and extra virgin. Also, some types can be organic.

The benefits of refined almond oil over virgin is that it can withstand higher temperatures when cooking and is less expensive. So it is more accessible to consumers.

The types of virgin almond oil obtained from mechanical processes (without heat) are more expensive. This is one of the ideal types of oil for gastronomy.

Properties and nutrients

Almond oil has better nutritional properties than other vegetable oils: it does not contain sodium or cholesterol and is high in vitamin E and phytosterols. As for the ratio between saturated, monounsaturated, and polyunsaturated fatty acids, it is one of the best.

The disadvantage of its nutritional properties is low vegetable Omega-3 content. The dietary properties of 100 g of almond oil are described below:

Table of nutritional properties of 100 g of almond oil. (1)

Benefits of almond oil

Most of the benefits of almond oil are attributed to its high content of healthy fats. Research has shown that consuming this type of fat helps prevent cardiovascular disease, regulating body mass index and blood cholesterol levels. The benefits of almond oil are:

1. Reduce the risk of cardiovascular diseases

Regular consumption of monounsaturated fats in almond oil can help reduce high blood pressure and lower the risk of cardiovascular disease. (3) Studies recommend (4) that 20-25% of total calories come from this energy source.

1. Regulate cholesterol levels

Several studies have confirmed that consuming high-quality vegetable oils such as almond oils is one of the best methods to increase HDL cholesterol and regulate cholesterol and total triglyceride levels. (3,4,5)

1. It can help you lose weight

Many people tend to eliminate fat from their diet when trying to lose weight. It is one of the most frequent mistakes in nutrition.

Eating certain types of fat is beneficial for weight loss. (4.5)

People who carry out diets rich in unsaturated fats tend to have better indicators of body weight. Studies confirm up to 25% better results than a diet high in saturated animal fat. (6)

1. Lower risk of prostate cancer

A tablespoon of almond oil provides more than 25% of the recommended amount of vitamin E and is a good source of phytosterols. Both compounds are antioxidants and are related to preventing certain types of cancer, such as prostate cancer. (6)

1. Regulate blood sugar levels

Eating one tablespoon of almond oil per day for breakfast is an effective method of blood sugar control. (8) This is one of the essential benefits for people with diabetes.

1. Improve skin health

One of the benefits of almond oil is improving skin health. One of its medicinal uses is a treatment for eczema, acne, and recovery from sunburn. (3)

1. Prevent insulin resistance and type 2 diabetes

Replacing simple carbohydrates with unsaturated fats is an effective way to prevent insulin resistance and type 2 diabetes in the long term. Almonds and their products are among the best food choices to avoid having diseases related to carbohydrate metabolism in adulthood. (9)

Uses of almond oil

Almond oil has a wide range of uses; it can be said that it is a multipurpose oil. The most common ingredient in haute cuisine is essential oil, a component for cosmetics and skin treatments. The uses of almond oil are:

1. In the kitchen

The flavor of almond oil is distinctive from other types of vegetables. In gastronomy, the virgin type is ideal for preparing sauces and dressings. Refined is best for roasting, frying, and stir-frying.

1. Essential oils

One of the best known essential oils is almond. It is its most purified form. As an essential oil, you can place a drop on the palm of your hand (aromatherapy) or evaporate it in a particular container.

1. Cosmetics and skin moisturizers

Almond oil is an excellent choice as an ingredient in natural and organic cosmetics. One of its uses is a mild make-up remover, natural skin moisturizer, or massage oil.

1. Treatment to prevent stretch marks

Almond oil is effective as a stretch mark prevention treatment. According to studies (10), daily topical application of almond oil and aloe on the stretch mark area can significantly reduce the spread over the abdominal area and legs.

1. Treatment for healing wounds, burns, and eczema

Virgin almond oil is high in vitamin E. They have shown that vitamin E can help protect against sun damage and burns (6). Additionally, research suggests that using almond oil is an effective method of promoting regeneration and reducing the healing time of wounds and eczema on the skin. (3)

1. Improve hair health

Its moisturizing properties make it an ideal product to prevent dryness and improve hair health. Ideally, apply it on the ends at the end of the shower.

Can almond oil be used for facial skin?

Almond oil is a product suitable for topical use on the skin of the face. One of its benefits is to moisturize dry skin, reduce dark circles and prevent the effects of the sun.

Studies suggest that applying almond oil every day to the face can prevent the formation of wrinkles and expression marks. Its use on the skin is contraindicated for people with particular allergies to nuts. If a person has never used almond oil, it is recommended to try a drop in the upper area of ​​the hand.

ABSTRACT

Almond oil is a multipurpose product. It can be used both as an ingredient in the kitchen, as a cosmetic make-up remover, or as a treatment to prevent stretch marks.

Of the types of almond oil, the unrefined one is more expensive but has the most nutrients. Taking one tablespoon per day in the morning has been shown to help regulate blood sugar in people with diabetes.

She is replacing saturated animal fats with healthy vegetable fats such as almond oil has the benefits of preventing cardiovascular disease, regulating body weight, and avoiding certain types of cancer.

The nutrients in avocado have properties that can have health benefits. Some even consider it a source of Omega-3 for vegans and vegetarians.

This article describes the properties and benefits of avocado with evidence proven by science.

Avocado: What is it?

The avocado, or avocado in English, is the fruit of a tree of Mexican origin ( Persea Americana ) belonging to the Lauraceae family. Its heritage is Mexican.

The flavor of the avocado fruit is neutral; it resembles butter which makes it a versatile food in many dishes.

Avocado is traditionally used as the main ingredient for the preparation of guacamole.

According to several studies, avocado is an excellent food to incorporate into a healthy diet.

One of the most exciting benefits of avocado is that this fruit increases the level of assimilation of nutrients and antioxidants contained in other foods.

In 2005, an Oxford research found that regular consumption of avocados increases the absorption of carotenoids by 3 to 5 times. (3)

Avocado – Nutritional properties

Among the nutritional properties of avocado, its high content of healthy vegetable fats and the unique combination of vitamins and minerals stand out.

In addition, another of the nutritional properties of avocado is that it contains antioxidants such as lutein and zeaxanthin. These compounds successfully fight free radical oxidation processes and inflammation.

The nutritional properties of 100 g of avocado are described below:

• Calories: 160 kcal
• Carbohydrates: 8.5 g
• Azúcares: 0.7 g
• Fibra vegetal: 7 h
• Proteins: 2 g
• Fat: 14.7 g

Avocado is high in vitamins and minerals.

No other fruit can compare to avocado in nutritional properties. Avocado is high in the group of vitamins B, C, and K. These properties are beneficial for those who follow a vegan diet.

Table of vitamin content in 100 g of avocado. Source

As for minerals, avocados are one of the foods rich in potassium par excellence. This mineral is essential for the health of the heart and the cardiovascular system.

Another nutritional property of avocado is its high content of zinc and magnesium. Two elements are challenging to find in the plant world. Its lack causes a drop in testosterone levels. In addition, avocado is high in iron content, a mineral essential for respiratory processes.

Table of mineral content in 100 g of avocado . Source

Omega-3 in avocado

One of the nutritional properties of avocado is its content of Omega-3 fatty acids. Eating one unit of avocado is enough to cover ALA’s daily needs.

However, its EPA or DHA content is relatively low compared to other foods. Don’t expect to get the benefits of EPA and DHA by adding avocado to your diet.

It is necessary to include foods of marine animal origin, such as tuna or salmon.

Read more: Fish oil – Benefits and contraindications.

7 Benefits of avocado

The benefits of avocado are real; in fact, they are considered one of the superfoods. Research associates the nutrients in avocado with the prevention of several chronic diseases. (3,4,5). Here are seven health benefits of avocado:

1. Reduce bad LDL cholesterol

Research confirms that regular avocado consumption reduces blood triglyceride levels by 20%.

As well as being able to lower bad LDL cholesterol. Ultimately, one of the benefits of avocado is improving the health of the heart and cardiovascular system. (4)

1. Improve nutrient absorption

Eating avocado can improve nutrient absorption. One of the benefits of avocado’s healthy fats is enhancing the absorption of nutrients from other foods. (3)

1. More energy

The avocado provides high-quality energy gradually. The high content of vitamins and minerals in this food can give a greater sense of power, particularly for those used to eating ultra-processed foods.

1. Less hunger

One of the benefits of avocado is that it provides a lower feeling of hunger in the long term. The combination of vegetable fiber and vegetable fats can generate a prolonged feeling of satiety.

In one study, people who ate avocado with a meal felt 23% more satisfied and had 28% less desire to eat for the next 5 hours than people who did not consume this fruit. (5)

1. Less chance of prostate cancer

Studies state that avocado consumption is related to reducing the risk of certain types of cancer. In particular, they are associated with a lower risk of prostate cancer in men (3).

1. Regulate blood sugar levels

Avocados fall into the category of low-carb fruits. Consuming this type of fruit is ideal for regulating blood sugar levels. In an investigation in humans, the daily consumption of avocado yielded results of up to 30% less. (5)

Disadvantages of avocado

The main against or disadvantage of avocado is its relatively high-calorie content; this is due to its high-fat content. The key when eating this fruit is not to abuse the quantity.

Another of the cons of avocado is its high price. Avocados are harvested in countries with tropical and Mediterranean climates. The strong dependence on the environment makes it a relatively expensive food.

Can a person with diabetes eat avocados?

Avocado is one of the foods with a low glycemic load. This is because most of your carbohydrates are indigestible fibers (up to 80% of total carbohydrates)

The nutritional properties of avocado make it a food allowed for people with diabetes. On a type 2 diabetic diet, avocado can be included in salads and in preparing sweet desserts with stevia.

How to eat avocado?

Traditionally, the fruit’s pulp is used as the base for Mexican guacamole. To maintain its nutritional properties, it is best to eat raw avocado. It can also be paired with buckwheat or quinoa as a side for the main dish.

Avocados can be included in the kitchen in endless recipes. The diced pulp can be added to salads. Spread as a substitute for butter on sandwiches. Not to mention avocado pulp as a base for protein shakes with fruits.

Another way to eat avocado is in combination with bananas, cocoa, and coconut oil in the form of ice cream. If the taste of raw avocado is not to your liking, you can add it as a base for baked desserts.

ABSTRACT

Avocado is considered a superfood. This is due to its outstanding nutritional properties: various vitamins and minerals and healthy fats.

The health benefits of avocado are the improvement in the cardiovascular system, more excellent absorption of nutrients, and reduction in cholesterol levels.

To maintain its nutritional properties, it is best to eat it raw.

The avocado has Omega-3. However, its fatty acids are low in DHA and EPA. Getting the benefits of these molecules by eating this fruit is not a good idea.

The most significant disadvantage of avocados is their price; this is usually high in most parts of the world.

Avocado is high in calories but of good quality, so it is food allowed even in diets to lose weight.

Believing that all fats are wrong is a thing of the past. However, distinguishing between the good and the bad may seem more complex than it looks.

This article analyzes which are the healthy fats that you should include in your diet and what are the differences between the bad fats that you should avoid.

What are the healthy or good fats?

In choosing good fats, several parameters must be taken into account.

If they are saturated or unsaturated, their origin (vegetable or animal), the length of their carbon chains, and if they are Omega-3 or not.

As a general rule, it can be said that vegetable fats are healthier than animal fats. This is because their structure is more flexible, and our body can process them better.

Healthy vegetable oils fall into this category: olive oil, chia oil, rapeseed, etc. In addition, coconut oil must be included, a type of saturated fat with a very particular structure that allows it to be included as healthy.

On the other hand, although most animal fats are considered flawed. The Omega-3, found in high concentrations in fish, is a type of healthy fat with extensive benefits for our body.

Examples of healthy fats:

• Polyunsaturated vegetable oils – olive, canola, chia, avocado, etc.
• omega-3 animals – fish oil, tuna, blue sea fish
• medium chain saturated fat – coconut oil, MCT oil

Bad Fats: What Are They?

Without a doubt, the first place among bad fats is led by trans fats. It is recommended that trans fats do not contribute more than 2% of total calories.

Trans fats are formed by hydrogenating vegetable oils and are found in foods like fast food, popcorn, and some bakery products. In addition, some ultra-processed foods contain them by processing palm oil at high temperatures.

Saturated fats are second in the ranking of bad fats. However, in this group, it is not correct to generalize. For example, coconut oil is saturated fat and is considered healthy. It is one of the best fats for frying.

Depending on the length of their carbon chains, they can be considered healthy or not. To follow a rule, it could be said that saturated fats of animal origin are wrong, and vegetables are good.

Examples of bad fats:

• trans fats – fried foods, processed foods,
• long-chain saturated fat – butter, most animal fats
• Vegetable oils with excess omega-6 – soy, corn, etc.

Good Fats in Oils – Which is Better?

In the case of oils, the easiest thing to do is to look at the product label for the number of unsaturations to choose those with more good fats.

These are listed as polyunsaturated fats and unsaturated fats. The higher the polyunsaturated content, the better.

This is the case with olive oil, canola oil, flax oil, and chia oil. An exception is coconut oil, which is saturated but healthy.

In addition, the relationship between Omega-6 and Omega-3 is another essential factor to take into account. Eating an excess of oils high in Omega-6 and low in Omega-3 is considered bad for your health.

Nuts contain healthy fats.

Nuts are foods that have a high content of monounsaturated fats. These fats are good, and these foods are also accompanied by healthy vitamins.

Also, nuts contain sterols. A type of molecule that contributes to the reduction of triglyceride levels. As well as reducing the risk of diseases associated with the heart. (4)

If you are looking to choose foods that contain healthy and not bad fats, you should include nuts in your diet.

Why should you eat healthy fats?

The first thing most people try to lose weight is to cut down on fat. They begin to eat only skim cheese; and low-fat milk.

This is not considered healthy behavior. At the same time, it is customary to make a direct relationship between the fat in food and the fat deposits in the body. This is an association that you must begin to eradicate.

In many cases, fat-free products are more damaging in nutrition than their “fat” counterparts. Since these are usually added to simple carbohydrates, like sugar, these compounds are considered even more alarming than saturated fats.

Healthy fats are necessary for:

• Achieve hormonal balance
• Vitamin absorption
• The health of the skin and other vital organs

Are animal fats bad?

Saturated fats of animal origin are mostly made up of palmitic acid—an acid with 16 carbon atoms.

In beef and yolks, the figure reaches 20-25%. The excess of this type of fat in the diet is related to higher cholesterol levels, increasing the risk of cardiovascular diseases. (2,3,4)

However, animal fats, despite their origin, should not be considered all bad fats. In some cases, such as Omega-3 fish oils, these fats are healthy and better absorbed.

ABSTRACT

• Healthy fats and oils should be a fundamental component of the diet and should not be eliminated, even to lose weight.
• As a general rule, unsaturated fats of plant origin are healthier than saturated fats of animal origin.
• Exceptions: omega-3 fatty acids and coconut oil.
• Healthy fats contribute to the proper functioning of metabolism, vitamin absorption, and hormonal regulation.

Ultimately, in moderation, saturated fatty acids are not as bad for the body as previously believed. Even some examples of foods with saturated fat can have health benefits.

This article describes foods and products with saturated fat—both of animal and vegetable origin.

// Recommended: Saturated fats – are they good or bad for your health?

Saturated Fat: What are they?

Saturated fats are substances and foods that contain a significant amount of saturated fatty acids.

To know what is saturated, you have to know how the fat molecules are formed.

Each fat molecule consists of one glycerol molecule and three fatty acids. Glycerin is the same in all cases, while fatty acids are not.

Each fat molecule is made up of one glycerol molecule and three fatty acids. Glycerol is the same in all fats, but fatty acids are not.

The word saturated refers to the number of double bonds that these fatty acids have.

To see it more clearly, you can check the following image:

Keep in mind that most foods that contain any fat contain a combination of several fatty acids. Saturated fatty acids are prevalent in animal products and unsaturated in vegetables. Also, the benefits and harms of saturated fat depend on the length of its carbon chain.

RELATED: Triglycerides – What are they? Normal high and low levels

Foods with Saturated Fat – List of Examples

Foods that contain saturated fat are animal fats, such as meat, lard, butter, cheese, milk, and cheese. Examples of plant products are coconut oil and palm oil.

As we mentioned before, saturated fatty acids in food products rarely appear exclusively in a unique form. Saturated fatty acids account for 30 to 50% of all fatty acids in most cases. Here is a list of examples of foods with saturated fat:

1. Butter

Butter is a classic example of a food with saturated fat. It is up to 80% fatty acids of this type. It also contains fat-soluble vitamins, mainly vitamin A and vitamin D.

// Read more: Healthy fats on the ketogenic diet

1. Ghee

Ghee is a product that is made from ordinary butter by simmering it. The water evaporates, and as a result, the impurities are burned and precipitated. The fat content in ghee oil can be up to 100% by weight. Saturated fatty acids account for approximately 60%.

Ghee butter – Benefits and properties

1. Cheese

Most cheeses contain at least 30% total fat, half of which is saturated fatty acids. The more fat the cheese has, the more saturated fat it has. In addition, cheese contains calcium (100 g completely covers the necessary daily intake), as well as other minerals and vitamins: magnesium, iron, and B vitamins.

1. Agrarian crema

Since sour cream is made based on milk cream, it is close to butter in its composition. Sour cream is an example of food made up of saturated fat. However, its content is lower, up to 15% of total saturated fatty acids

1. Meats

On average, about a third of all the fats in meat are saturated fatty acids. Chicken meat contains 4 g of fat (1 g of saturated fat), lean beef – 10-15 g of total fat (4-6 g of which are saturated), pork – up to 30% of fat (and 9-10 g are saturated fatty acids).

Recommended: Meat Diet – What is it?

1. Whole dairy

The higher the fat content of milk, cottage cheese, baked fermented milk, or other dairy products, the more they contain saturated fatty acids. A glass of whole milk has 10 g of fat (and 6 g of these are saturated fat), while in skim milk, they are practically absent.

1. Sausages and sausages

Generally, hot dogs, cold cuts, and various meat products contain up to 20 to 40% fat. As in other examples of foods with animal fat, one-third are saturated fatty acids. As processed foods go through the processing process, they can also contain trans fats. That is why the WHO has declared them carcinogenic.

1. Coconut oil

Coconut oil is a leader in healthy saturated fats. 100 g contains up to 35 g of fat, 90% of which is medium-chain saturated fatty acids. For this reason, coconut oil is said to be absorbed faster, and when consumed in moderation, it can come with certain benefits.

// Recommended: Coconut oil – Uses, properties and benefits

1. Palm oil

Palm oil is another example of plant food that is high in saturated fat. Palm oil is estimated to be the most widely used vegetable oil globally: up to 50% of supermarket products contain it. 100 g of palm oil represents up to 50 g of saturated fat.

// Recommended: Palm oil – Benefits and contraindications

1. Chocolate

Both the cocoa butter and milk used to make chocolate are products that can contain saturated fat. Depending on the type of chocolate, the amount they have. We are talking about 30 g of fat per 100 g of chocolate, of which 60-70% corresponds to saturated fatty acids.

// Recommended: Dark chocolate – Benefits and properties

How much-saturated fat can you eat per day?

On average, nutritionists recommend consuming up to a third of calories in the form of fat; this is approximately 60-70g per day for an adult.

The amount of saturated fat should not be more than 10% of this amount. This is a maximum of 6.7 grams per day. This is even more important for people who have high blood cholesterol levels.

Excess of this amount can be associated with the development of heart disease and weight gain. At the same time, research shows that not all saturated fats are wrong (for example, coconut oil). In excess, they could increase lousy LDL cholesterol.

Benefits and Contraindications

When we talk about the benefits and contraindications of saturated fats, it is essential to note that they are not all the same.

By analyzing data from approximately 75,000 people in the UK and Denmark it was concluded that (2):

• People who eat long-chain saturated fats (made up of 16 or more carbon atoms) mostly contained in animal fats, have a higher risk of heart attack.
• While those that eat short or medium-chain saturated fats generally found in plant products (such as coconut oil) have a lower risk of heart attack.
• The smaller vegetable saturated fats can travel directly from the intestine to the liver and do not require the bile to break them down. (3)

Therefore, it is correct to say that saturated fats of animal origin are bad for health and have contraindications for people with heart disease. There is not enough evidence to say that foods with vegetable saturated fats can increase the risk of heart disease.

ABSTRACT

Saturated fats are a type of edible fat.

Foods with saturated animal fats are meats, cold cuts, and whole dairy products: butter and cheeses. Examples of plant products are coconut oil and palm oil.

In terms of benefits, it can be said that vegetables are the best. If we talk about contraindications, the worst foods are sausages and meat. These foods have a lot of long saturated fatty acids, but they are also accompanied by trans fats.

Trans fats are very stable and tend to accumulate in the arteries. For this reason, it is claimed that they are bad for our bodies. The consequences of eating trans fatty acids are much more severe than that of eating saturated fat.

In this article, you can see a list of foods with trans fats and what are the consequences of eating them regularly.

Trans Fats: What Are They?

Trans fats (or trans fatty acids) are an unhealthy fat type obtained from the hydrogenation of vegetable oils. These types of fats are obtained synthetically.

The term trans fat has nothing to do with trans fat. The word trans corresponds to the chemical configuration of molecules.

One of the consequences of eating trans fats is increasing the levels of cholesterol and triglycerides in the blood. (7)

Excluding foods with trans fats is essential both to maintain optimal health and to lower body mass index.

What Foods Have Trans Fat?

Trans fats are found in foods with hydrogenated vegetable oils (some can be as high as 25-40%).

Trans fats are formed after heating vegetable oils at high temperatures and for long periods. In these cases, they can reach up to 3% of total fat values. (7)

In smaller amounts, this type of fat can also be found in nature, such as whole milk and animal meats.

On the other hand, margarine was high in trans fat at the time. Today most brands have modified the processes so that this does not happen.

Industrial popcorn, frozen pizzas, and fried foods are other foods high in trans fat. This is up to 5g per serving. Below you can see a list of foods with trans fats:

1. Margarine (not all types)
2. Processed meat products
3. Fried foods (both homemade and purchased)
4. Bakery products (donuts)
5. Crackers crackers
6. Simile chocolate and cup chocolate
7. Popcorn industrial
8. Frozen pizzas
9. Chantilly creams
10. Unhealthy snacks and fast foods

Trans fats in margarine

Margarine was a popular product known for its trans fat content. In the beginning, vegetable oil was subjected to an intense heat process.

At present, the producers have modified the process, significantly reducing the content of total trans fatty acids.

The new margarine is high in unsaturated fatty acids, and even some brands are free of trans fats. (6) However, they are still high-calorie food, so they should not be abused either.

Trans fats in fast foods

Trans fats are found in most fast foods and fried foods. Frozen products such as pizzas and some types of ice cream tend to have fat in their composition.

The classic French fries in partially hydrogenated vegetable oil usually have a significant percentage of trans fatty acids.

In addition, poor quality red meats and sausages and fast foods tend to have a high percentage of trans fat. The greater the number of times the oil is used, the greater the number of trans fatty acids obtained in the final product.

Harms and consequences of trans fats

The most important international organizations recognize the health damages of trans fats, and several studies recommend excluding them from the diet. (1,3,6)

Approximately 540,000 deaths worldwide are due to the consumption of industrially-produced trans-fatty acids. (7)

Since 2010, international authorities have insisted that the number of trans fats in food must be regulated and necessarily indicated on the nutritional value label that appears on the packaging.

Currently, Canada, the USA, the European Union, and other countries establish an upper limit of no more than 2% for the amount of total fat in food. The equivalent of a maximum of 2 grams per day. (1,2,7)

This type of fat consumption is associated with all kinds of damage to metabolism and cardiovascular diseases. The consequences of consuming trans fats are:

1. Increase the risk of coronary events

Regular consumption of trans fatty acids increases mortality from coronary heart disease by up to 28%. (1) These unhealthy fats tend to accumulate in the arteries. In other words: one of its consequences is not only gaining weight but also reducing life expectancy.

1. Increase the concentration of bad cholesterol

LDL is the bad cholesterol. It is considered high when its values ​​are above 130 mg / dL. Lowering bad cholesterol is essential to avoiding severe cardiovascular diseases.

1. Reduce the concentration of good cholesterol (LDL)

One of the consequences of trans fats is lowering good cholesterol. To reverse this situation, not only should you reduce fatty foods but also begin to incorporate cardio exercises into your routine.

1. Increased likelihood of cancer

Trans fats are carcinogenic. One of its consequences has been proven to increase the likelihood of certain types of cancer, such as breast cancer. (3.8) This is one of the most dangerous damages since they are not noticeable or cause symptoms.

1. Increase the risk of type 2 diabetes

One of its consequences is inflammation and type 2 diabetes. Although there is still more research to establish the relationship between diabetes and this type of fat, everything indicates that foods with trans fats should be avoided in a diet for type 2 diabetics.

1. Cause hormonal imbalances (testosterone and estrogens)

High consumption of foods with trans fats directly affects testosterone levels in men and estrogen in women—one of the main reasons to avoid them from the diet.

History of trans fats

The history of trans fats began with searching for a cheap substitute for butter. In 1901 an industrial process was created from palm oil.

This oil is liquid and viscous in consistency in nature. Through the passage of nitrous acid and boiling oil bubbles, engineers turned it into a solid substance and had a pleasant taste on the palate.

The result: the first margarine. It was widely used in industry and sold on a large scale. Margarine has gotten a bad rap for being high in trans fat. Nowadays, the processes have been modified, so believing that this food is high in trans fat is incorrect.

ABSTRACT

• Trans fats are a type of unhealthy fat. They are formed from vegetable oils heated at high temperatures.
• Where are trans fats found? Processed meat foods, fried foods, margarine, cookies, and industrial bread.
• This type of fat is also found naturally in whole milk and red meat in trace amounts.
• The damages and consequences of trans fats in the body are various. The increase in bad cholesterol, a greater probability of heart attacks, and certain types of cancer are the most severe consequences.
• The content of trans fatty acids in the diet should be 2% of the total calories, the equivalent of 2 g per day.

However, current studies suggest that this is not entirely true. (1,7,8)

This article looks at what saturated fats are and what the evidence today is to say whether they are good or bad for your health.

What are saturated fats?

Saturated fats are a type of dietary fat.

To know what is saturated, you must see how the fat molecules are formed.

Each fat molecule comprises one glycerol molecule and three fatty acids. Glycerol is the same in all fats, but fatty acids are not.

The word saturated refers to the number of double bonds these fatty acids have.

Saturated fats have no double bonds, monounsaturated fats have one double bond, and polyunsaturated fats have two or more.

You can see it more clearly in the following image:

Foods with saturated fat

Foods high in saturated fat are most products derived from animal fat: meats, sausages, and whole dairy products (ordinary butter, heavy cream, milk, ghee butter ).

Saturated fats can also occur in plant foods: coconuts, coconut oil, palm oil , walnuts, and black chocolate.

Foods high in saturated fat tend to be solid at room temperature (like butter), while unsaturated fats (like olive oil ) are liquid.

Examples of foods with saturated fat:

• Common butter
• Ghee butter
• Fatty cheeses
• Milk cream
• Fatty meats
• Sausages, bacon, salami
• Coconut oil
• Palm oil
• Dark chocolate

Are saturated fats bad for your health?

In the 1980s, the nutritional and medical community widely accepted the assumption of a causal relationship between dietary fat intake and heart disease. (2)

The researchers discovered that eating saturated fat appeared to increase cholesterol levels in the bloodstream.

The scientists thought: If saturated fat increases cholesterol and cholesterol causes heart disease, then this must mean that saturated fat causes heart disease.

From this moment on, the dietary guidelines of international organizations were to limit saturated fat as much as possible.

The WHO recommends getting less than 10 percent of your total daily calories from saturated fat. (9) The American Health Association went even further, recommending limiting them to no more than 7 percent of total calories. (10)

However, despite the widespread acceptance that saturated fats are bad for heart health, that idea has begun to evolve.

Current studies state that reducing saturated fats will probably not have any health benefits if they are replaced with simple carbohydrates: sugar, honey, etc. (6)

Eating sugary foods instead of saturated fat lowers “bad” LDL cholesterol, but it also lowers “good” HDL cholesterol and increases triglycerides. The net effect is as bad for your heart as overeating saturated fat.

Another study claims The low-fat fad with recommendations to limit saturated fat to minimal levels has resulted from a poor understanding of the biochemistry of different types of fat and their ultimate impact on the human body. (1)

A meta-analysis of 21 studies said insufficient evidence to conclude that saturated fats increase the risk of heart disease but that replacing saturated fats with other polyunsaturated fats might be more favorable. (eleven)

To elucidate the perennial problem of whether or not saturated fats are bad for heart health, the Harvard School of Public Health convened a panel of nutrition experts and organized a conference. (6)

The general message was that reducing saturated fats can be good for people’s health if they are replaced with polyunsaturated fats.

Eating healthy mono or polyunsaturated fats instead of saturated fats lowers “bad” LDL cholesterol. It improves the ratio of total cholesterol to “good” HDL cholesterol, reducing the risk of heart disease.

So saturated fats may not be as bad for you as previously thought. However, scientific evidence clearly shows that unsaturated fats are still the healthiest type of fat.

Not all saturated fats are bad for heart health.

Not all saturated fat is the same. The type of saturated fat we eat may or may not affect our risk to heart health.

By analyzing data from approximately 75,000 people in the UK and Denmark, it was concluded that: (12)

People who eat long-chain saturated fats (made up of 16 or more carbon atoms) mostly contained in animal fats have a higher risk of a heart attack.

While those that eat short or medium-chain saturated fats generally found in plant products (such as coconut oil) have a lower risk of a heart attack.

Being the smallest vegetable saturated fats, they can travel directly from the intestine to the liver and do not require the bile to break them down. (13)

Therefore it is more correct to say that saturated fats of animal origin are those that can harm our bodies. There is not enough evidence to say that vegetables can increase the risk of heart disease.

Saturated vs trans fat

Trans fatty acids, more commonly called trans fats, are made by heating vegetable oils in hydrogenation.

Trans fats are also found naturally (in small amounts) in meat fat and dairy fat.

Trans fats are the worst type of fat for the health of the heart and the rest of the body. They increase bad cholesterol, lower good cholesterol, create inflammation, and contribute to the precursor of diabetes, insulin resistance.

There is a consensus in the scientific community and reputable health organizations to limit total calories from fat to 2 percent.

They even suggest eliminating them from the diet since just that amount is enough to increase the risk of heart disease by 23%. (6)

If we compare saturated fats with trans fats, there is no doubt that trans fats are worse for health.

Medium-chain saturated fats may be the best option for frying.

As we have made clear above, mono and polyunsaturated fats should be considered the best for health. However, this is as long as they are eaten raw.

Polyunsaturated fats are easily oxidized when heated; when this happens, a part is transformed into trans fats.

Since they do not have double bonds, saturated fats are more stable when exposed to heat.

For this reason, coconut oil is an excellent option for frying or cooking, mainly when cooking methods are at high temperatures.

The health impact of frying in saturated fats vs. frying in mono or polyunsaturated fats is unclear to the scientific community. However, everything indicates that it may be even better for your health to fry in medium chain saturated fats than in vegetable oils such as soy or sunflower.

ABSTRACT

• Saturated fats are fat found in meats, dairy, and some plant-based foods.
• Not all saturated fats are the same; short ones from plant foods (such as coconut oil and chocolate) can be considered healthy.
• Trans fats are worse than saturated fats.
• Saturated fats are not as bad for your health as a few years ago. However, an excess (particularly those of animal origin) can lead to complications in heart health.