Lo que deberías saber sobre la grasa

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Hay mucha confusión sobre si la grasa es “buena” o “mala”.

Hay quienes dicen que la grasa engorda, mientras que otros dicen que la grasa debería constituir la mayor parte de la dieta. ¿Quién tiene razón?

La respuesta es un punto medio entre los extremos. La constitución corporal, el peso y los problemas de salud pueden afectar la cantidad de grasa que una persona debería comer, así como el tipo de grasa que debería priorizar.

aguacate y huevo frito

¿PARA QUÉ NECESITAMOS GRASA?

Las grasas son el mayor proveedor de energía. Contienen un gran valor calórico y proporcionan alrededor de 9 kcal por gramo – esto es casi dos veces más que las proteínas o los carbohidratos(los otros dos macronutrientes).

Aun así, si consumimos más energía en forma de grasa de la que nuestro cuerpo necesita, se almacenará en las provisiones de grasa.

Aunque a menudo pensamos en reducir las provisiones de grasa cuando queremos perder peso, es importante conservar una cierta cantidad de grasa para mantener el cuerpo saludable.

En qué nos ayuda la grasa:

  • Protege y aísla los órganos
  • Absorbe las vitaminas liposolubles A, D, E, y K
  • Regula la producción de hormonas
  • Y mucho más…

¿QUÉ SON LOS ÁCIDOS GRASOS Y CUÁLES SON SALUDABLES?

Las grasas que comemos pueden contener distintos tipos de ácidos grasos, entre otros, ácidos grasos saturados, ácidos grasos insaturados y grasas trans.

#1 ÁCIDOS GRASOS SATURADOS

Este tipo de ácidos grasos se encuentra principalmente en productos animales como la mantequilla, el queso, la nata, pero también en algunas grasas vegetales como la grasa de palma o el aceite de coco.

¿Las grasas saturadas son saludables?

Los ácidos grasos saturados también se conocen como grasas “no saludables”, aun así, algunos estudios recientes han demostrado que las grasas saturadas son cruciales para mantenernos saludables.(1) Nuestro cuerpo tiene grasas esenciales que se mantienen gracias a la ingesta de grasas saturadas, y ayudan al cuerpo a desarrollarse. Los órganos están recubiertos por una capa de grasa que los protege, las células están recubiertas por una membrana de grasa que ayuda a la regulación y hay grasas que ayudan en el proceso de producción de hormonas.

Pero que quede claro, no tienes que empezar a comer grandes cantidades de mantequilla para desayunar para incrementar la ingesta de grasas saturadas.

¿Cuáles son las fuentes adecuadas de grasas saturadas?

Si no sigues una dieta vegetariana o vegana, probablemente ya consumes suficientes grasas saturadas a través de productos animales. Algunas de estas fuentes, entre otras, son los huevos, la leche, el queso, la mantequilla, el ghee, el pollo, la ternera, el cerdo, el salmón, etc.

salmón

Para los que no coméis carne, hay muchas formas de consumir grasas saturadas saludables. Los aguacates, los frutos secos, las semillas, el coco, el aceite de coco, las semillas de chía y el chocolate negro también contienen grasas saturadas.

#2 ÁCIDOS GRASOS INSATURADOS

Las grasas insaturadas se encuentran principalmente en los aceites vegetales, como el de colza, el de oliva, el de girasol y el de cacahuete, y en los aguacates, en los frutos secos y en los pescados grasos.

¿Las grasas insaturadas son saludables?

Las grasas insaturadas son las que proporcionan más beneficios. Ayudan a proteger el cerebro, disminuyen las lesiones e inflamaciones, mantienen el corazón sano, y mucho más.

Podríamos considerar estas grasas como las protectoras de nuestro cuerpo. Luchan para mantenerlo sano contra el estrés negativo que puede ser perjudicial.

Los ácidos grasos omega-3 y omega-6

Hay una diferencia entre los ácidos grasos omega-6 (que se encuentran en los aceites de girasol, de maíz y de soja) y los ácidos grasos omega-3.

Los ácidos grasos omega-3 protegen el sistema cardiovascular y ayudan a prevenir las enfermedades cardíacas. Además, afectan de forma positiva los niveles de colesterol, aumentando el colesterol “bueno” (HDL), y son muy importantes para el desarrollo cerebral.

La gente ha empezado a consumir en mayor parte omega-6 y la ingesta de omega-3 ha disminuido. Esto puede provocar inflamación crónica de algunas partes del cuerpo. La mayoría de nosotros ingerimos alrededor de una ratio de 17:1 de omega-6 en relación con omega-3, cuando la proporción debería ser de 5:1.

¿Cuáles son fuentes adecuadas de omega-3?

Hay una gran variedad de fuentes ricas en omega-3, que incluyen: pescado graso (salmón, atún, trucha, arenque), aguacate, aceites (de lino, de pescado, de oliva, de aguacate), frutos secos (pacanas, anacardos, almendras, nueces), semillas (de lino, de chía, de calabaza).

¡Lo bueno de este tipo de grasa es que es muy fácil de incorporar en tu dieta! Intenta añadir una fuente de grasa en cada comida por tal de tener energía durante todo el día. Por ejemplo, ¼ de aguacate, una cucharada de aceite, algunos frutos secos o semillas o introducir pescado graso como tu fuente de proteína en las comidas.

frutos secos

Descubre más sobre los frutos secos

Además de contener grasas, los frutos secos tienen otros beneficios – echa un vistazo a este infográfico para comparar los beneficios para la salud y el contenido nutricional de distintos frutos secos.

#3 GRASAS TRANS

Este tipo de grasa se puede encontrar en alimentos altamente procesados, pasteles, galletas, margarina, comida congelada, entre otros.

¿Las grasas trans son saludables?

Las grasas artificiales trans se crean mediante un proceso industrial en el que se le añade hidrógeno al aceite para solidificarlo. Ingerir estas comidas en grandes cantidades está asociado a una mayor causa de mortalidad.(2) Esto se debe, principalmente, al hecho que este tipo de grasa reduce el colesterol “bueno”, aumenta el colesterol “malo” y fomenta la inflamación.

Las grasas trans pueden esconderse, pero la forma más fácil de localizarlas es mirando los gramos de grasas trans en la etiqueta nutricional de los alimentos y buscar aceites parcialmente hidrogenados en la sección de los ingredientes. En vez de comer patatas fritas de un restaurante de comida rápida, intenta hacerlas en casa en el horno.

UNA REGLA DE ORO PARA TUS REQUISITOS DE GRASA

Las grasas deberían constituir alrededor de un 30% de tu ingesta de calorías diaria.(3) En diferentes dietas, como la cetogénica, se proponen diferentes ratios de ingesta de grasa, proteína y carbohidratos. En general, un adulto necesita aproximadamente entre 60 y 80 gramos de grasa al día. Si comes alimentos altos en grasa, es bastante fácil alcanzar esta cantidad…

Ejemplos de alimentos ricos en grasa:

  • 1 taza de aguacate = 22 g de grasa
  • Un puñado de almendras = 14 g de grasa
  • 3 onzas de chocolate muy negro (30 g) = 14 g de grasa
  • 1 cucharada de aceite = 15 g de grasa
hombre cocinando

DEPORTE Y GRASAS

Igual que con las proteínas y los carbohidratos, las grasas también tienen un papel vital en la nutrición deportiva. Los atletas deberían estar atentos a la ingesta de grasa. La investigadora en nutrición Artemis Simopulos recomienda 2 g de ácidos grasos omega-3 (EPA/DHA) al día.(4) Se encuentran en el pescado graso, pero también en semillas de lino o de chía. Una porción grande de salmón o una cucharada de aceite de semillas de lino ya cubren tus necesidades diarias.

CONSEJOS PARA TU VIDA DIARIA

Se recomienda usar entre 10 y 15 g (= 2 o 3 cdta. o 1 cda.) de aceite vegetal de calidad o aceite de frutos secos en comidas frías. En general, intenta evitar freír los alimentos para moderar la cantidad de grasa.

QUÉ ACEITES USAR PARA COCINAR A ALTA TEMPERATURA, PARA SALTEAR…

  • Saltear, a la brasa, freír: aceite de aguacate
  • Cocinar a alta temperatura: aceite de oliva suave, aceite de semilla de uva, mantequilla, ghee
  • Asar a fuego medio: aceite de coco
  • Platos fríos (aliñado final, vinagreta…): aceite de nueces de alta calidad, aceite de semillas de lino, aceite de oliva virgen extra, aceite de semillas de calabaza, aceite de semillas de uva, aceite de aguacate

¿Sabías que…

… este tipo de grasa ralentiza la digestión? Si incorporas algunas grasas saludables en tu dieta, notarás el estómago lleno durante más tiempo. Además, los niveles de azúcar en sangre aumentarán más lentamente cuando combines las comidas con grasas (saludables). Esto ayuda a frenar los antojos.

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