Types of Fats

What Are the Different Types of Dietary Fats?

Dietary fats are a nutrient found in food. In the past, the word "fat" was associated with unhealthy nutrition. Your doctor may have advised you to limit or eliminate fat in your diet years ago to avoid weight gain and health problems like heart disease and diabetes. Doctors now understand that not all fats are harmful. Some fats help you stay healthy by lowering your cholesterol. It will help if you consume some fat in your diet.

In your body, fats serve a variety of roles. They:

  • Give You Vigor
  • Warm-up Your Body
  • Create cells.
  • Keep your organs safe.
  • Assist your body's absorption of vitamins from the diet.
  • Make hormones that help your body function properly.

The idea is to eat a diet that is well balanced in terms of fats and other nutrients. Consume the proper kind of fats in the right amounts. Healthy fats are unsaturated fats. Saturated and trans fats aren't as healthy as unsaturated fats.

Fats: Saturated vs. Unsaturated

The chemical structure of dietary lipids is what distinguishes them. All fats are made up of a chain of carbon atoms linked to hydrogen atoms (or bound).

  • The carbon atoms in saturated fats are entirely coated, or "saturated," by hydrogen atoms. They become solid at room temperature as a result of this.
  • There are fewer hydrogen atoms linked to carbon atoms in unsaturated lipids. At standard temperature, these fats are liquid.

Saturated Fats

Saturated fats are fats that have been saturated. Saturated fats in the diet can raise total cholesterol and shift the balance toward more lousy LDL cholesterol, which can cause blockages in arteries in the heart and other regions of the body. LDL cholesterol increases your chances of developing heart disease.

Saturated fat can be found in meals like these:

  • Beef, lamb, and pork are examples of red meat.
  • Chicken with the skin on and other poultry
  • Dairy goods are made entirely of whole milk, such as milk, cheese, and ice cream.
  • Butter
  • Eggs
  • Coconut and palm oils

Saturated fats are a topic of controversy in the medical world. According to several studies, these fats do not directly contribute to heart disease. And some saturated fats, such as those found in milk, may be healthier than others, such as those found in red meat.

In general, the American Heart Association recommends that saturated fat accounts for no more than 5% or 6% of your daily calories. Limit saturated fat to 120 calories per day, or 13 grams of saturated fat per day, assuming you consume 2,000 calories per day.

It's also important to consider what you eat instead of saturated fat. Consuming polyunsaturated fat instead of saturated fat, for example, may reduce your risk of heart disease. However, replacing saturated fats with carbohydrates may increase your risk of heart disease.

Unsaturated Fats

Unsaturated fats are fats that aren't saturated. Vegetables, nuts, and seafood are the primary sources of unsaturated fats. At standard temperature, they're liquid. Experts recommend eating these fats instead of saturated and trans fats since they are excellent for your heart and the rest of your body.

There are two types of unsaturated fats:

1. Monounsaturated Fats

Monounsaturated fats lipids contain only one unsaturated molecule. At room temperature, oils containing these fats are liquid, but when refrigerated, they solidify. Monounsaturated fats can be found in foods like:

  • Avocados
  • Oils from olives, canola, and peanuts
  • Nuts such as almonds, hazelnuts, pecans, and others

2. Polyunsaturated Fats

Unsaturated chemical bonds abound in polyunsaturated fats. At room temperature and in the refrigerator, polyunsaturated oils remain liquid. Polyunsaturated fat can be found in a variety of foods, including:

  • Flaxseed, corn, soybean, and sunflower oil are all excellent sources of omega-3 fatty acids.
  • Walnuts
  • Flaxseeds
  • Tuna, salmon, and other fatty fish

Omega-3 and omega-6 fatty acids are the two forms of polyunsaturated lipids.There are three types of omega-3 fatty acids:

  • Eicosapentaenoic acid (EPA) is a fatty acid found primarily in fish.
  • DHA (docosahexaenoic acid) is a fatty acid found primarily in fish.
  • Alpha-linolenic acid (ALA) is a fatty acid found in plants such as flaxseed, vegetable oils, and nuts.

Consuming fish high in omega-3 fatty acids has been shown to reduce the risk of cardiovascular disease in studies. Taking omega-3 pills, on the other hand, may not provide the same advantage. Omega-3 fatty acids are also being studied to see if they can help prevent or reduce Alzheimer's disease and other forms of dementia.

Because your body does not produce these necessary fats, you must obtain them from food. Eat seafood like salmon, mackerel, and herring at least twice a week to get adequate omega-3 fatty acids in your diet.

Leafy green vegetables, seeds, nuts, and vegetable oils all contain omega-6 fatty acids. Omega-6 fatty acids were once thought to be linked to heart disease by doctors. Evidence now reveals that these fatty acids are beneficial to your heart.

Omega-6 fatty acids should account for 5% to 10% of your daily calories, according to the American Heart Association. This quantity is already present in most people's diets.

Trans Fats

Trans fats are found in small concentrations in animal-based foods, including meat and milk. However, the majority of trans fats are produced in a factory. Companies add hydrogen to liquid vegetable oils to make them solidify at room temperature, extending the shelf life of the food. It also gives them a flavor and texture that they enjoy. Trans fats can be found in the following foods:

  • Fried dishes such as French fries and other fried foods
  • Baked products such as cakes, pies, biscuits, cookies, crackers, doughnuts, and more
  • Margarine, stick or tub
  • Popcorn
  • Pizza

Although trans fat has a pleasant taste, it is harmful to your health. This dangerous sort of fat elevates your LDL cholesterol, increasing your risk of heart disease, stroke, and type 2 diabetes. It also reduces HDL cholesterol, which is the "good" kind. Trans fats should account for no more than 1% of your daily calories. Trans fats have been outlawed in some areas.

Are Trans-Fat-Free Foods Good For You?

Not all of the time. Some trans-fat-free foods may nonetheless contain a significant amount of harmful saturated fat. They could also have a lot of sugar and salt, which aren't good for you. Before eating packaged or processed goods, read the labels carefully.

The bottom line: Get the majority of your fats from unsaturated sources to keep your heart — and the rest of you — healthy. And get the majority of your nourishment from low-fat foods like fruits, vegetables, whole grains, and lean protein like fish and skinless poultry.

Post a Comment

Previous Post Next Post

Responsive Advertisement