Understanding the Different Types of Fats
Understanding the different types of fats helps us to make better choices in our diet.
The Different Types of Fats
Fat is good, and the body needs fat. Fats are made up of the building blocks called fatty acids. Each gram of fat allows the body about 9 calories. This is more than twice that supplied by proteins or carbohydrates. In our childhood, fat is necessary for healthy brain development. As adults, fat is the most energy-efficient and therefore, the most concentrated form in our bodies.
There are different types of fatty acids, which include: saturated, polyunsaturated, and monounsaturated fats.
Saturated fats are found in beef, veal, lamb, pork, and ham, dairy products such as whole milk, cream, and cheese and artificially hydrogenated vegetable oils such as coconut oil, palm kernel oil, and vegetable shortening. The more substantial the product, the higher the percentage of saturated fats. Our body uses saturated fats to produce cholesterol. Studies show that a diet high in saturated fats is known to promote coronary artery disease and excessive amounts of saturated fats can significantly raise the blood cholesterol level, including low-density lipoproteins (LDL), or “bad cholesterol.”
Polyunsaturated fats include omega-3 fats, are found in mackerel, salmon, and tuna and other deep-sea fish, as well as omega-6 fats, contained in vegetable oils such as corn, soybean, safflower, and sunflower oils. Polyunsaturated fats may actually lower total blood cholesterol levels. Yet, large amounts of polyunsaturated fats also can reduce your high-density lipoproteins (HDL), or “good cholesterol.” Trans-fatty acids, also called trans fats, may also play a role in blood cholesterol levels. Tans fats occur when polyunsaturated oils are hydrogenated, which is a process used to harden liquid vegetable oils into solid foods like margarine and shortening. Trans fats are also found in prepared foods, such as cookies, crackers, doughnuts, french fries, and other fried foods.
Monounsaturated fats are found in olive oil and nut oils such as peanut, and canola oils. These fats have been shown to reduce blood levels of LDL without affecting HDL cholesterol.
You will also enjoy Top 10 Tips for Weight Loss Nutrition
About the Author
Connect with Andrew Pacholyk MS L.Ac at peacefulmind.com “Living Life, Consciously” Alternative medicine and therapies for healing mind, body & spirit!
