GRASSI: si, ma quali?

FATS: yes, but which ones?

If we think about the sources of "fats", seasoning fats certainly immediately come to mind: and in fact we are not wrong! But not all fats are the same, there are differences and each food has peculiarities that can lead us to choose it over another.

Among the foods rich in fats we mention oils first as they have a fat composition of 100% followed by foods such as butter and margarine which contain around 80-85% and by cheeses and processed meats which come instead at values ​​around 50%. Dried fruit is also particularly rich in fat and its quantity varies from 46% of cashews to 70% of pecans.

In the previous article, however, we made a clear distinction between the different types of fatty acids that can make up a fat and therefore, considering the different categories, we distinguish:

  • foods rich in saturated fatty acids: we have seasoning fats of animal origin, such as butter and margarine, and cheeses, palm oil and coconut oil also fall into this category.
  • foods rich in unsaturated fatty acids: among which we find primarily extra virgin olive oil which has a very high content of monounsaturated fatty acids and in particular oleic acid, but also fruits such as avocado. Sunflower oil, on the other hand, is rich in polyunsaturates, as are oily dried fruit (walnuts, almonds, hazelnuts and pistachios).

In our #WELLNESSbreadsticks we have chosen to use high oleic sunflower oil, i.e. added with oleic acid, as a source of fat. This type of oil is more resistant to high temperatures and is therefore suitable for cooking in the oven; furthermore, oleic acid confers a lower "pro-inflammatory power" due instead to the presence of other fatty acids. Another advantage is that oleic acid promotes the production of what we call "good cholesterol", thus improving the lipid profile of the blood and therefore leading to a reduction in cardiovascular risk.

In this second category, we must always have an eye on what are defined as "essential fatty acids" as we cannot produce them and therefore we must absolutely take them from the diet, and these are linoleic acid (ω-6) and l 'α-linolenic acid (ω-3). Among the food sources of ω-3, there are some types of fatty fish such as salmon, tuna, herring, mackerel and sardines, dried fruit and oil seeds such as walnuts and flax seeds. A peculiarity of linseed oil is certainly its composition: this oil is in fact rich in unsaturated fatty acids, mainly of the ω-3 type and this component makes it at the same time a very unstable and easily oxidizable food which if not stored or consumed appropriately it can become harmful to our health. Therefore, in order to benefit from all the properties of this oil and to be able to take on the amount of ω-3 in which it is rich, it is advisable to consume it raw, as a condiment for vegetables and salads, and to store it in well-closed dark bottles and at shelter from light and heat sources.

Instead, we recognize corn, soybean, rapeseed, safflower and sunflower oils as food sources of ω-6, as well as oily dried fruit such as walnuts, peanuts, pistachios and egg yolk.

The fatty acids of the ω-3 and omega-6 series are important, beyond their role as fats per se, because they constitute the precursors of a series of molecules called EICOSANOIDS which play a fundamental role in the regulation of inflammation: in fact starting eicosanoids with pro-inflammatory activity are produced from omega-6, while eicosanoids with anti-inflammatory activity are produced from omega-3.

Both are essential in our diet, but clearly an excess production of pro-inflammatory molecules can cause negative effects for our cells and our health. The regulation of the production of these molecules is given by the balance between Omega-6 and Omega-3 and therefore it becomes essential to maintain a good ratio of these fatty acids. Generally, as reported by INRAN, an optimal ratio ω-6 : ω-3 must be less than or equal to 4 (i.e. 4:1); however, in most cases our diet is strongly unbalanced in favor of omega 6, with an average ratio of 15:1 and this means that foods rich in ω-6 are consumed more frequently, while the intakes of ω- are low. 3.

Omega-3s are not only fundamental for the production of anti-inflammatory molecules which could therefore attenuate the "chronic inflammatory state" condition responsible for many pathologies, but they are very important for example during pregnancy and in children as they contribute both to brain development and of cognitive and visual functions. Furthermore, it has also been seen how in those suffering from dyslipidemia the consumption of these fats leads to a reduction in triglycerides, thus improving the pathological condition.

To conclude, we can therefore say that we must not demonize fats as "components that are bad for us" as these too are essential macronutrients that must always be part of our diet! As with other nutrients, it is important to make conscious choices about quantity and quality so that you can reap all the benefits!

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