Fats are the unsung heroes and often get a bad reputation in the nutritional world. They are the misunderstood nutrients. But in reality, they are also the most essential nutrients, like the others. They are important for playing different vital roles in the body. They are beneficial for the overall health.
if you are health-conscious. So don’t worry, in this article, we will explain everything, the healthy and unhealthy choices. So you need to read this article to the end. So you can choose healthier ones and fit them into your diet. So let’s go.
What Are Fats?
Fats are macronutrients that the body needs with proteins and carbohydrates. They are important for the overall health of the body. They are essential for the health of bones, muscles, heart, skin, hair, eyes, brain, etc.
They belong to a group of compounds called lipids and are classified as triglycerides. They also play an important role in absorbing vital nutrients.
What Are The Different Types?
All fats are not bad and the same. There are different types, which are classified into two categories, saturated and unsaturated.
What Are Saturated Fats?
Saturated fats are solid at room temperature. They are considered unhealthy if they are consumed in large amounts. They can cause heart diseases and increase bad cholesterol levels in the blood.
There are also different types. They may be made of short, medium, long, and very long chains of fatty acids. They all have different effects on health based on their structure.
Food sources of saturated fats commonly include animal-based foods like butter, cheese, beef meat, etc. They are also found in plant-based foods like coconut oil, palm oil, and cocoa butter. Eating less saturated fats or replacing them with unsaturated can improve heart health.
Types:
There are different types are the following:
Short-chain:
These are the saturated fatty acids that are made of 6 atoms of carbon. An example of these fats is butyric acid which is commonly found in butter.
Medium-chain:
These are made of approximately 6 to 12 carbon atoms. Lauric acid is a medium-chain saturated fat commonly found in coconut oil.
Long-chain:
Long-chain fatty acids, such as palmitic and stearic acids, are made of 13 to 21 carbon atoms. Palmitic acid is found in palm oil, while stearic acid is found in meat and cocoa butter.
Very long-chain:
Very long-chain fatty acids are made of approximately 22 or more carbon atoms. Arachidic acid, behenic acid, and lignoceric acid are examples of very long-chain fats. They are found in animal and plant-based oils.
What Are Unsaturated Fats?
Unsaturated fats are the types that are liquid at room temperature. They are considered healthy and are the best option to eat instead of saturated. Sources commonly include olive oil, avocados, nuts, and fish.
There are the following two types: mono and poly unsaturated.
Mono Unsaturated Fats
Mono unsaturated are types that are characterized by having one double bond in their fatty acid. They are liquid at room temperature but may be in solid form when chilled.
They are healthy for the heart, bones, brain, and overall health. If they are consumed in limited or moderate amounts. They can result in reducing bad cholesterol levels in the blood.
They also have other benefits. They play an important role in storing essential nutrients for later use. They are commonly found in plant-based foods like olive oil, canola oil, avocados, and nuts like almonds, etc.
There are the following types:
Oleic Acid:
This type is known for its cardiovascular benefits. It is found in foods like olive oil, avocados, and nuts like almonds, etc.
Palmitoleic Acid
Palmitoleic acid is found in avocados, macadamia nuts, sea buckthorn oil, and fatty fish. This fatty acid helps in improving metabolism, insulin sensitivity, and anti-inflammatory properties.
Poly Unsaturated Fats:
Poly unsaturated are considered healthy due to their health benefits. They are characterized chemically by one double bond in their fatty acid. The body can not produce these fats, so they must be obtained from the diet.
They have different overall health benefits in the body. They help to reduce the bad cholesterol levels in the body and heart disease. They also help in improving brain memory, functions, and health. They support the structure of cells and their functions. These have different types are the following:
Omega-3:
Omega-3 fatty acids are necessary for overall health. The body can’t produce these fats on its own, so they must be obtained from the diet. They improve heart health and reduce bad cholesterol levels. They are essential for the development and health of the brain, and eyes, and for reducing inflammation.
Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA), and Docosahexaenoic acid (DHA) are the omega-3 fats. Omega-3 fatty acids-rich foods include certain types of fish, such as salmon, walnuts, flax seeds, chia seeds, soybean oil, and fish oil.
Omega-6:
Omega-6 fatty acids play important roles in overall health. They are essential for the health of the brain, heart, skin, and hair, and regulate metabolism. They reduce the bad cholesterol and improve the good cholesterol levels in the blood.
The types of omega-6 fatty acids include linolenic acid (LA) and gamma-linolenic acid (GLA). They are commonly found in large amounts in vegetable oils (soybean, sunflower, and corn oil). They are also found in animal-based foods like eggs, fish, and some other processed foods.
Trans Fats: The Villain In Plate:
Trans fats are hidden in processed foods and are considered the villain on your plate. They are unhealthy and harmful to the body. These are solid at room temperature. They are also known as hydrogenated fats.
They are formed artificially by adding hydrogen to liquid vegetable oils to make them more solid. This process is called hydrogenation. They are used as cooking oil in some restaurants and fast-food outlets.
They should not be consumed in the diet. They can increase the bad cholesterol levels and reduce the good cholesterol in the blood. They are also used to keep some foods fresh for a longer.
Daily Fat Intake Recommendations:
According to the dietary guidelines daily fat intake recommendations are the following:
- Experts recommend people consume total fats i.e. unsaturated, from 20 to 30% of total calories.
- Saturated fats should be consumed less than 10% of total calories.
- Trans fats are the worst and unhealthy so they should be consumed approximately 1% of total calories.
Conclusion
In conclusion, fats are the most important macronutrients. They provide sustained energy to the body. They are important for the overall health. They are essential for the brain, muscles, heart, and more. They also play an important role in storing essential nutrients. All fats are not the same. Saturated fats are considered unhealthy if they are consumed in large amounts. While unsaturated fats are considered healthy for the heart and overall health. Trans fats are the bad used in restaurants and outlets for cooking fast food. So we must take care of your health.
