You may have seen some bad press about fat, but how much is it true? Fat is especially important in absorbing other vital nutrients and helping our bodies function properly. When it comes to fats, they are an integral part of our diet. The difficulty is that not all fats are the same. There are some things to consider, especially when it comes to unsaturated and saturated fats.
In general, unsaturated fats such as avocados, olive oil, nuts and seeds are the “good” fats you want to include in your diet. These help support heart and brain health, among other functions.Saturated fats, on the other hand, should be eaten in moderation and excessive levels are associated with adverse health effects.
Here’s more information on the difference between unsaturated and saturated fats and the functions they perform in the body. mediterranean diet Great place to start.
What are Dietary Fats?
dietary fat It is characterized as the fat you consume from food, as opposed to body fat or blood triglycerides. It is one of the three major nutrients (protein, carbohydrate and fat) are necessary for the essential execution and function of our bodies.
All fats contain 9 calories per gram, but not all fats are as nutritious as others. Polyunsaturated fats, especially omega-3 and omega-6 fatty acids, are necessary for the proper functioning of our brain and body, while monounsaturated fats are essential fats such as vitamins A, D, E and K. Helps absorb soluble vitamins. Saturated and trans fats, among others, have been associated with adverse health effects such as metabolic syndrome (a combination of obesity, diabetes, and high blood pressure) and cancer.
What is Saturated Fat?
Saturated fats are single-bonded carbon chains saturated with hydrogen atoms. That is, it is normally solid at room temperature. The process of hydrogenation turns unsaturated fats into saturated fats (trans fats) by pushing hydrogen into the open spaces of the carbon chains, which is what saturated fats naturally do. Consuming too much saturated fat can be detrimental to your health, but consuming a small amount of saturated fat in moderation is fine, so you don’t have to cut out your favorite foods completely to avoid it.
Dr. Kevin Barrett, GP new road surgery (opens in new tab) A man in Hertfordshire, England, further explained: Saturated fat in highly processed foods is associated with adverse health effects, whereas saturated fat in less processed foods does not have such a strong association. ”
Sources of saturated fat include:
- fatty meat
- Processed meats such as sausages and bacon
- butter, lard, shortening
- Hard cheeses such as cheddar cheese
- cream and ice cream
- biscuits, cakes and pastries
- Tasty snacks like potato chips, crackers
- Fried food
- coconut oil
Studies show that excessive intake of saturated fat is one of the leading causes of obesity and related conditions in adults. International Journal of Molecular Science (opens in new tab)With this in mind, it’s important to be mindful of the amount of saturated fat you’re consuming. An estimated 70% of Americans are estimated to consume more than his recommended daily amount. Department of Agriculture (opens in new tab)On a 2,000 calorie diet, this equates to about 22g of saturated fat per day.
Dr. Deborah Lee Dr. Fox Online Pharmacy (opens in new tab), states that excessive intake of saturated fat can lead to heart problems. “Generally speaking, saturated fat is the ‘bad fat,'” she says. “These are fats that we should eat less of. They tend to be associated with elevated bad cholesterol, which leads to atherosclerosis (fat in the arteries), which can lead to heart disease such as heart attacks and strokes.” In general, saturated fat should not exceed 5-6% of total daily caloric intake.”
What are unsaturated fats?
There are two types of unsaturated fats: monounsaturated fats and polyunsaturated fats. Unsaturated fats can promote “good” HDL cholesterol levels in the body and lower levels of “bad” LDL cholesterol, which accumulates in veins and arteries and causes high blood pressure.
monounsaturated
These fats come from plant-based sources and include:
- olive oil and canola oil
- nuts, nut butters, nut oils
- Avocado
- Seeds such as pumpkin and sesame
Research in 2021 nutrients (opens in new tab) The journal shows that monounsaturated fatty acid intake may have positive cardiometabolic consequences.another study Chronicles of the New York Academy of Sciences (opens in new tab) We also found that promoting HDL (good) cholesterol may reduce inflammation in the body and confer cardioprotective properties. It is important to consume enough to support your health.
Polyunsaturated
These fats are derived from plant-based sources and contain omega-3 and omega-6 fatty acids
Sources of omega-3 include:
- Fatty fish such as mackerel and salmon
- egg
- Seeds such as flaxseeds and chia seeds
- nuts such as walnuts
- Legumes such as soybeans
“The omega-3 acids found in fatty fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid),” explains Dr. Lee. “The human body can synthesize EPA and DHA, but it is not efficient at doing this, so levels tend to be low. Omega-3 fatty acids are thought to help prevent the development of heart disease by lowering triglyceride (fat in the blood) levels, lowering blood pressure and improving blood circulation. increase.
Sources of omega-6 include:
- meat, fish, poultry
- egg
- Legumes such as soybeans
- sunflower oil
- corn
“Omega-6 fatty acids are essential fatty acids that are obtained from the diet and are primarily used for energy,” explains Dr. Lee. “The health benefits of omega-6s are less clear. It is recommended that you consume more omega-3s than omega-6s. , almonds, cashew nuts, etc.
review in the journal of biomedicine and drug therapy (opens in new tab) Omega 3 and omega 6 indicate that they should be in balance with each other. Omega-3s are used to build cell structure and are also important for the proper functioning of the immune system. High levels of omega-6s can contribute to the development or exacerbation of cardiovascular disease, cancer and inflammatory diseases, but balanced intake with omega-3s lowers harmful LDL cholesterol levels and increases protective HDL. Helps increase and improve insulin sensitivity.
Unsaturated and Saturated Fats: Getting the Balance Right
of USDA Guidance (opens in new tab) We recommend getting 20-35% of your total calories from fat. This works well at about 44g-77g per day on a 2,000 calorie daily diet. It’s unsaturated fat.
Dr. Lee mediterranean dietBecause it is low in saturated fat and high in unsaturated fat. “Reducing saturated fat and eating more unsaturated fat can help you live longer,” she says. It has been noted that people have a lower risk of heart disease than people in other Western countries.”
For the highest quality fats, choose liquid fats that have been minimally processed. For example, you should choose olive oil, which has been shown to have cardioprotective properties, over cooking with butter. , you can stay within the recommended daily limit.
Some sane swaps you can do are:
| unhealthy fatty foods | healthy alternative |
|---|---|
| fatty meat | Red meat such as chicken and fish |
| Processed meats such as sausages and bacon | Lean meat such as chicken or fish (chicken sausage and turkey bacon are also available, but these may be heavily processed) |
| cream or ice cream | greek yogurt or sherbet |
| Hard cheeses such as Parmesan cheese | feta or cottage cheese |
| butter, lard or shortening | You can also use olive oil, mashed bananas or applesauce to replace fat in baking |
| biscuits, cakes and pastries | Yogurt with fruit, granola and honey |
| potato chips and crackers | Nuts and Seeds, Kale Chips, Homemade Vegetable or Tofu Potato Chips |
This article is for informational purposes only and does not provide medical advice.
