Complete guide to lipids

Lipids have long been demonized, accused of making people fat and clogging arteries. Science has since nuanced this message significantly: fats are essential for hormonal, brain, and cellular health. The challenge isn't removing them but choosing the right sources and dosing them correctly.

Steps

1

Learn the different types of fats

Lipids are divided into four categories: saturated (butter, meat), monounsaturated (olive oil, avocado), polyunsaturated (fatty fish, nuts), and trans (industrial hydrogenated). Mono and polyunsaturated fats should be favored, while trans fats should be eliminated as much as possible.

2

Prioritize omega-3 sources

Omega-3s (EPA and DHA) are anti-inflammatory and essential for brain function. The best sources are fatty fish (salmon, sardines, mackerel), flaxseeds, walnuts, and rapeseed oil. Aim for at least 2 servings of fatty fish per week.

3

Cook with the right oils

Every oil has a smoke point beyond which it degrades and produces toxic compounds. Extra-virgin olive oil is suitable for moderate cooking (up to 190 °C), while avocado oil and coconut oil resist high temperatures better. Reserve walnut and flaxseed oils for dressings.

4

Read labels to spot fats

Nutrition labels distinguish total lipids, saturated fatty acids, and sometimes trans fats. Beware of products claiming "0% fat" as they often compensate with added sugar. Also check the ingredient list to identify hydrogenated oils.

5

Reach your daily lipid goal

Lipids should represent 25 to 35% of your total calories, or about 55 to 85 g for a 2,000 kcal diet. Spread them throughout the day by integrating various sources: olive oil on salads, a quarter of an avocado at lunch, a few almonds as a snack.

Saturated, unsaturated, and trans: the guide

Saturated fatty acids (found in butter, cream, fatty meat, and coconut oil) are heat-stable, but their excess increases LDL-cholesterol. Current recommendations suggest not exceeding 10% of total calories in saturated fats.

Unsaturated fatty acids are divided into monounsaturated (olive oil, avocado, almonds) and polyunsaturated (omega-3 and omega-6). They are associated with a reduction in cardiovascular risk and should make up the majority of your lipid intake.

Industrial trans fatty acids (partially hydrogenated fats) are the most harmful. They increase LDL (bad cholesterol), decrease HDL (good cholesterol), and promote inflammation. They are being phased out but persist in some ultra-processed products.

The omega-3 / omega-6 balance

Omega-6 (sunflower, corn, soybean oils) and omega-3 (fish, flax, rapeseed) are both essential, but their ratio matters. The optimal ratio is estimated between 1:1 and 4:1 (omega-6:omega-3), yet the modern Western diet often reaches 15:1 or even 20:1.

This imbalance promotes low-grade chronic inflammation, associated with cardiovascular disease, obesity, and autoimmune diseases. To rebalance: increase fatty fish, nuts, and rapeseed oil, and reduce sunflower oils and fried products.

ALA (plant-based omega-3, found in flax and walnuts) is poorly converted to EPA and DHA by the body (conversion rate of 5 to 10%). For optimal EPA and DHA intake, fatty fish remains the most effective source, or an algae oil supplement for vegans.

Smoke points of cooking oils

The smoke point is the temperature at which an oil begins to degrade, producing potentially carcinogenic compounds (acrolein, aldehydes). It varies considerably from one oil to another and determines its use in the kitchen.

For frying and high-temperature sautéing (above 200 °C): avocado oil (271 °C), refined peanut oil (232 °C), or ghee (252 °C). For oven baking and pan-frying (160-190 °C): extra-virgin olive oil (190 °C), coconut oil (177 °C). For cold seasoning: walnut oil (160 °C), flaxseed oil (107 °C).

A simple rule: if your oil smokes in the pan, it's too hot. Lower the heat or change the oil. Store omega-3 rich oils in the refrigerator to prevent oxidation.

FoodCraft Tip

Track your lipids with the macro calculator

The FoodCraft macronutrient calculator includes a detailed breakdown of lipids in your daily goals. Every recipe in the database displays its total lipid content per serving, allowing you to easily track your intake.

Frequently asked questions

Is butter bad for your health?
Butter in moderate amounts (10 to 15 g per day) isn't problematic for a healthy person. It provides vitamin A and flavor. The problem occurs when it systematically replaces more beneficial unsaturated fat sources like olive oil or avocado.
How many grams of lipids per day?
Between 0.8 and 1.2 g per kg of body weight is a reasonable range for most adults, or 25 to 35% of total calorie intake. For a 70 kg person on a 2,000 kcal diet, that's about 55 to 78 g of lipids per day.
Is coconut oil really good for your health?
Coconut oil is high in medium-chain fatty acids (MCTs), which are metabolized differently than other saturated fats. However, it's still mostly composed of saturated fats. It can have its place in a varied diet but shouldn't be the only source of lipids.
Should you avoid egg yolks because of cholesterol?
No. Recent studies show that dietary cholesterol has a limited impact on blood cholesterol for most people. Egg yolk is an excellent source of choline, vitamin D, and lutein. Consuming 1 to 3 whole eggs per day is considered safe for the majority of the population.

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