Types of Fat
Understanding fats is like peeling an onion, revealing layers of complexity. These intricacies influence your health. But they’re not as such — good or bad! Rather, it all depends on the types of fats in food you’re dealing with. So, stick around if you’re itching to uncover the types of fats.
Understanding Types of Fat
As per Harvard Health, there are three types of fats. Each type affects your health.
- Unsaturated Fats- These fats are considered good for your heart health.
- Saturated Fats- These fats are not as healthy as unsaturated fats.
- Trans Fats- These fats are the least healthy option.
Understanding the differences between these fats could help you make informed choices about your diet. So, let’s break down the three main types of fat: saturated fats, unsaturated fats, and trans fats.
Saturated Fats
Saturated fats are solid at room temperature. This type of fat typically comes from animal sources such as meat and dairy products. They’re also found in some plant-based oils like coconut and palm oil. Yet, saturated fats have been linked to an increased risk of heart disease. So, it’s important to consume them in moderation.
Foods High in Saturated Fats
You’ll find saturated fats in these-
- Butter
- Cheese
- Red meat
- Poultry skin
- Certain oils like coconut and palm oil
These fats can contribute to high cholesterol levels, so it’s advisable to limit their intake.
Unsaturated Fats
Unsaturated fats, on the other hand, are typically liquid at room temperature. They typically come from plant sources. However, these fats are considered healthier than saturated fats. They can help lower cholesterol levels when consumed in moderation.
Unsaturated fats are divided into two main subcategories: monounsaturated fats and polyunsaturated fats.
- Monounsaturated Fats: These types of low-fat foods are found in olive oil, avocados, nuts, and seeds. They’re known for their heart-healthy benefits and can help improve your cholesterol levels.
- Polyunsaturated Fats: Polyunsaturated fats are found in foods like fatty fish (salmon, mackerel, trout), flaxseeds, walnuts, and certain vegetable oils. They contain essential omega-3 and omega-6 fatty acids. These are important for brain function and heart health.
There is a plethora of other health benefits of fat in this category.
Trans Fats
Trans fats are the least healthy fats and are primarily found in processed foods. They’re created through hydrogenation, which turns liquid oils into solid fats. Trans fats have been strongly linked to an increased risk of heart disease and should be avoided as much as possible. These are considered the types of food that make you fat.
Foods High in Trans Fats
Trans fats are commonly found in fried foods, baked goods (such as pastries, cookies, and cakes), margarine, and some packaged snacks. Check food labels for ingredients like “partially hydrogenated oils” to identify trans fats in products.
Final Words
Overall, understanding the different types of fat in food can help you make healthier dietary choices. Saturated fats should be consumed in moderation to reduce the risk of heart disease. Unsaturated fats offer various health benefits and should be included in your diet. On the other hand, trans fats should be avoided whenever possible due to their harmful effects. By being mindful of the types of fat you consume, you can support your overall well-being.
References
- 2024. Types of Fat. Harvard T.H. Chan. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/
- 2017. A healthy approach to dietary fats. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/
- 2022. The truth about fats: the good, the bad, and the in-between. Harvard Health Publishing. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good
- 2023. Fats explained. British Heart Foundation. https://www.bhf.org.uk/informationsupport/support/healthy-living/healthy-eating/fats-explained
