Fats have long been a debatable subject in health and nutrition discussions. Often vilified, they are macronutrients essential for our bodily functions, act as energy sources, and protect the skeleton and nerves. The truth is, not all fats are created equal and some are more healthful than others.
“Chemically, all fats are made up of carbon and hydrogen atoms, but the difference lies in how they are structured. The length of the fat chain and the number of hydrogen atoms determine how they act. One thing's for sure, though-all fats pack a punch, providing 9 calories per gram. And just like carbs and protein, any extra fat you don't burn off gets stored in your body as, well, fat. Understanding the different types of fats and how they affect your health can help you make smarter choices,” says Clinical nutritionist Dr Rupali D.
Also read | Diet guide: 7 foods with healthy fats for good heart and brain health
Unsaturated fats support health and may be monounsaturated or polyunsaturated, while saturated and trans fats can raise cholesterol levels and increase disease risk.
Meats, dairy products, snack foods, and baked goods contain saturated and trans fats. Some sources of healthy unsaturated fats include nuts, oils, seeds, and avocados. Here’s an in-depth look at the different types of fats, including which are most healthful, which must be avoided, and which foods contain them.
The ‘good’ or unsaturated fat
Mostly derived from plant oils, unsaturated fats are liquid at room temperature and are considered to be ‘good’ by the healthcare professionals worldwide. The two main types of unsaturated fat are:
- Monounsaturated fats
Monounsaturated fat may lower LDL, or “bad,” cholesterol levels in the blood, and maintain healthful levels of “good” high-density lipoprotein (HDL) cholesterol, hence lowering the risk of heart diseases. However, simply adding monounsaturated fat to the diet will not have this effect, unless a person also reduces their intake of saturated fat. The most common sources of monounsaturated fats include olive oil, nuts and nut butters, and avocados.
- Polyunsaturated fats
Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are equally vital. Omega-3s are known to improve heart function, reduce inflammation, and support brain health. Nutritionists report that polyunsaturated fats are good for health, especially those from fish and algae, known as omega-3 polyunsaturated fatty acids. Oily fish such as salmon, trout, and mackerel; safflower, soybean, and sunflower oils; nuts, seeds, and pastured eggs are all good sources.
- The ‘bad’ or saturated fat
Since they are solid at room temperature, saturated fats are sometimes also known as solid fats. The basic carbon structure of these fatty acids is “saturated” with hydrogen atoms. Research confirms that these fats may increase health risks if consumed too much over a long period. A high intake of saturated fat may eventually raise levels of low-density lipoprotein (LDL) cholesterol in the body.
These fats are commonly found in animal products like red meat, butter, cheese, and full-fat dairy. While some saturated fats are natural, too much of them can raise LDL cholesterol, leading to an increased risk of heart disease and stroke. As per the recommendation of the American Heart Association Trusted Source (AHA), people must not eat more than 13 grams of saturated fat per day.
Animal meats, dairy products, processed foods including baked items and fried snacks, palm oil, cocoa butter, and coconut oil are some of the sources. It is also considered not healthful to replace saturated fat in the diet with refined carbohydrates or sugar, which are also bad for health.
Also read | Healthy high fat foods: Why avocados, dark chocolates and fatty fish are a must in any diet plan
The ‘ugly’ or trans fat
Trans fats are manufactured that are the result of a process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is partially hydrogenated oils. These fats raise levels of LDL cholesterol, bring down the levels of HDL (good) cholesterol, and have many damaging health effects like higher risk of heart disease, stroke, and Type 2 diabetes.
Industrially produced trans fat can be found in margarine, vegetable shortening, Vanaspati ghee, fried foods, and baked goods such as crackers, biscuits and pies. Baked and fried street and restaurant foods often contain industrially produced trans fat. Trans fat can also be found naturally in meat and dairy foods from ruminant animals (e.g. cows, sheep, goats). Both industrially produced and naturally occurring trans fat are equally harmful.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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