Les acides gras sont les éléments qui composent les lipides (ou corps gras). Ils sont une source d’énergie pour l’organisme et favorisent le bon fonctionnement de nos cellules.
Les acides gras polyinsaturés (oméga 3, oméga 6)
Parmi eux, on retrouve les célèbres oméga 3 et oméga 6. Ils sont dits essentiels : on ne les trouve que dans les aliments car l’organisme ne peut pas les fabriquer.
Les oméga 3 aident à lutter contre les troubles cardiovasculaires et l’hypertension et sont notamment présents dans les poissons gras et certaines huiles végétales (colza, noix, lin).
Les acides gras monoinsaturés (oméga 9)
Ils se trouvent généralement dans certaines huiles végétales (olive, avocat) et les noix. Ils réduisent le taux de LDL, le “mauvais cholestérol”) et sont donc conseillés pour limiter les facteurs de risques cardiovasculaires.
Les acides gras monoinsaturés sont un constituant important de la diète méditerranéenne.
Les acides gras saturés
Ils fournissent au corps de l’énergie et des vitamines (A, D, E et K). Ils agissent comme cofacteurs, c’est-à-dire qu’ils sont nécessaires à l’activité biologique d’une protéine. Ils interviennent dans la production de testostérone, l’hormone qui aide au développement musculaire et à la synthèse des protéines. On les trouve dans les produits laitiers, les viandes grasses, les jaunes d’œufs et certaines graisses végétales (coco et palme).
Les acides gras saturés sont décriés depuis plusieurs décennies à cause de leur implication dans l’augmentation des facteurs de risque de maladies cardiovasculaires. Toutefois, l’importance des acides gras saturés se voit peu à peu réhabilitée car ils ont un rôle essentiel au niveau de nos membranes cellulaires.
Pour l’anecdote : 50% des graisses contenues dans le lait maternel sont des graisses saturées.
Article connexe : Les matières grasses et la cuisson, pour savoir quand et comment utiliser les huiles végétales et autres graisses animales.
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