--- title: "Las Grasas en la Dieta - IVU - International Vegetarian Union" description: "Las Grasas en la Dieta: David Ryde de Oxford Vegetarians Los expertos en nutrición recomiendan reducir la cantidad de grasa en nuestra dieta. Sin embargo, yo he oído que algunas grasas son \"esenciales\"." url: "https://ivu.org/international-vegetarian-union/resources/interviews/6693-spanish-trans-oxveg-fats.html" date: "2026-11-06T00:18:38+00:00" language: "en-GB" --- # Las Grasas en la Dieta ![Las Grasas en la Dieta](https://ivu.org/images/legacy/history/banners/spanish-trans-oxveg-fats.png) | **Las Grasas en la Dieta** por Dr. David Ryde de **Oxford Vegetarians**--- ***Los expertos en nutrición recomiendan reducir la cantidad de grasa en nuestra dieta. Sin embargo, yo he oído que algunas grasas son "esenciales". Pero, ¿cuáles son, de qué alimentos se obtienen, y en qué cantidad se necesitan?*** En la dieta occidental, aproximadamente el 40% de las calorías se derivan de la grasa, el 40% de los carbohidratos, y el 20% de las proteínas. En las áreas rurales de los países en desarrollo las cifras correspondientes son 10%, 80% y 10%, respectivamente. Este contraste sorprendente en hábitos dietéticos, junto con el tabaco y la falta de ejercicio físico, juega un papel significativo en el desarrollo de las enfermedades degenerativas. Mucha de la grasa que se consume en la dieta occidental es de origen animal, comparada con las cantidades menores de principalmente grasas no saturadas de los alimentos vegetales de que consiste la dieta "promedio" en los países más pobres. La carne de los animales domesticados generalmente es rica en colesterol y grasas saturadas que estimulan aún más la producción de colesterol. Contrariamente, los alimentos vegetales contienen poco o ningún colesterol y típicamente son bajos en grasas saturadas. Por consiguiente, aunque los campesinos chinos consumen hasta el 25% más de calorías por kilogramo de peso corporal que sus homólogos occidentales, raramente están obesos. Después de todo, en una generación de emigrantes a una nación occidental y próspera, tales personas sufren la obesidad y las condiciones degenerativas, tales como la aterosclerosis, la diabetes, la apoplejía, la hipertensión y ciertos cánceres. La gente mediterránea consumen grasas más saludables que los europeos del norte, pero todavía consumen demasiada grasa, lo que resulta en obesidad más tarde en la vida. A pesar de esto, su dieta mayormente basada en vegetales y su no ingestión de grasas podría ofrecer una explicación a sus incidencias menores de problemas cardíacos. Nuestros cuerpos convierten las calorías superfluas en grasa, pero hay dos tipos de grasa no saturada que se llaman "grasas esenciales" porque tienen que estar presentes en la dieta. Estas grasas, o aceites (puesto que son líquidas a temperaturas normales), son las grasas 'omega 3' y 'omega 6', y se encuentran principalmente en las verduras con hojas verdes, los frutos secos y semillas, y el pescado. Los ácidos esenciales son importantes para el crecimiento, la fecundidad, el funcionamiento renal, la inmunidad, y para tener un corazón, arterias, piel, y articulaciones sanos. Sólo cantidades reducidas de aceites "extra-vírgenes" deben usarse en la cocina, el resto de los ácidos esenciales puede obtenerse de los frutos secos, semillas, y verduras frescas. Aunque una cantidad modesta de aceites esenciales es beneficiosa, un exceso puede ser nocivo, provocando la diabetes y la coagulación de la sangre. Es mejor que se obtengan de una variedad de alimentos vegetales y no del pescado, que contiene mucho colesterol y es una fuente creciente de residuos químicos, especialmente el pescado "fabricado". La linaza cruda es una fuente excelente del aceite omega 3 (use un molino de café eléctrico o mortero y majador para moler las semillas). Dos cucharadas al día pueden reducir los niveles de colesterol sanguíneo y es un buen laxante. Las semillas de girasol también son una buena fuente de aceite omega 6. --- - Para más información, véase el Indice de Artículos de Salud y Nutrición de la IVU | \| \| \|---\|---\| A note on this archive. The history section of this website is drawn from a body of legacy content originally compiled by John Davis, former manager of the International Vegetarian Union. It represents his curation of historical material, and in places includes passages written by him directly. Over the years, the IVU website has migrated between several different hosting servers. 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