How to recognize the types of fats (good or bad)?
[Article updated: May 2020]
Fats are made up of several compounds and are generally soluble in organic solvents and insoluble in water.
In this article, we'll explain the different types, good and bad, and the foods you can find them in.
What is fat?
Fat is a term for a wide range of different substances.
These are mainly:
- Oils: any fat that exists in liquid form at room temperature. Oils are also substances that do not mix with water and have a greasy feel.
- Animal fats: butter, lard, cream, fat in (and on) meats.
- Vegetable fats: olive oil, peanut oil, flax seed oil, corn oil, for example.
- Fatty acids: this refers to all types of fats. However, fats are commonly referred to as those that are solid at room temperature.
- Fat: All types of fat, whether liquid or solid. Fat is an important part of the human diet.
There are two main categories, namely saturated and unsaturated fat.
1 - Saturated fat
They are fully saturated, which means that every fat molecule is covered with hydrogen atoms.
Saturated fat increases health risks if a person eats too much over a long period of time.
A high intake of saturated fat can potentially increase cholesterol levels, which increases the risk of cardiovascular disease and stroke.
Where is saturated fat found?
The highest levels of saturated fat can be found in meat (mammals), meat products, poultry skin, dairy products, many processed foods such as cakes, cookies, pastries and fries, as well as coconut oil, and cocoa butter.
A healthy diet contains less than 10% of calories from saturated fat.
That said, health professionals do not recommend replacing saturated fat intake with refined carbohydrates or sugar, as it can be harmful to health [ 1 ].
Healthy alternatives include nuts, seeds, avocado, beans, and vegetables.
2 - Unsaturated fats
Unsaturated fats are divided into monounsaturated and polyunsaturated fats.
They are liquid at room temperature and are mainly derived from vegetable oils. They are described as good fat.
2.1 - Monounsaturated fats
But, if saturated fat intake is not reduced, these cholesterol levels may remain unchanged.
However, many health professionals claim that these fats may reduce the risk of developing heart disease.
For example, the Mediterranean diet, known for its effect on lowering the risk of chronic disease, is high in monounsaturated fat.
Where are monounsaturated fats found?
Monounsaturated fats are found in olives, olive oil, sunflower oil rich in oleic acid, safflower oil rich in oleic acid, avocado, canola oil, peanut oil ...
2.2 - Polyunsaturated fats
Omega-3 fatty acids protect against heart disease by lowering blood cholesterol levels and possibly inflammation.
Health professionals say omega-3 polyunsaturated fatty acids may also help reduce symptoms experienced by people with arthritis, general joint problems, and certain skin conditions. </ p >
The other type of polyunsaturated fat are omega-6 fatty acids. These are mainly found in vegetable oils and processed foods.
Excessive consumption of omega-6s, which are common in the standard Western diet, can lead to increased inflammation.
Where are polyunsaturated fats found?
Fatty fish (sardines, mackerel, trout, salmon and herring), safflower, grape seeds, safflower, soybeans and sunflower oil.
Nuts, seeds and pastured eggs may also contain omega-3 fatty acids.
2.3 - Trans fat
Trans fats are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
They are also known as partially hydrogenated oils.
Trans fats are not essential for human life and they certainly do not promote good health.
Worse, experts say trans fats from partially hydrogenated oils are dangerous to your health.
Consuming trans fats increases LDL cholesterol levels and lowers HDL cholesterol levels.
This, in turn, increases the risk of developing coronary heart disease and stroke three times compared to other fats.
In fact, researchers estimate that trans fat intake is associated with about 50,000 fatal heart attacks each year. They are also associated with an increased risk of developing type 2 diabetes.
Trans fats have become popular because food companies find them easy to use and inexpensive to produce. They also last a long time and can make food taste great.
Because trans fats can be used multiple times in commercial fryers, they are commonly used in fast food outlets and restaurants.
To address the danger these fats can pose to the health of their citizens, some communities have started banning the use of these trans fats.
Where are trans fats found?
Fried foods, such as French fries, donuts, pies, pastries, cookies, pizza dough, cookies, crackers, margarine sticks, shortenings, packaged foods, fast food and many other cooked foods.
If nutrition labeling includes partially hydrogenated oils, it means the food has trans fats.
Health authorities say that trans fat intake should not exceed 5-6% of total calorie intake, although any amount, no matter how small, increases the risk of disease [ 2 ].
One last word…
The bottom line is that not all fats are created equal.
Staying informed and reading labels can help you make healthy food choices, and replace unhealthy fats with healthy fats and fibrous plants.