Fats are one of the three major biological macromolecules used as an energy source by humans. The other two are carbohydrates and protiens. Fat is not only a vital source of energy but also aids in protecting organs, keeping warmth in the body, and facilitating cell growth. The three main types of fats are saturated fats, unsaturated fats, or trans fats.
All fats are made from a fatty acid chain which chemically consists of a long hydrocarbon chain with a carboxyl group at the end of the chain. Saturated fats are made up of fatty acid chains with carbon atoms containing no double bonds. Carbon can bond with up to four other molecules and this means there is a hydrogen atom attached on every side of the carbon atom that is not already attached to another carbon atom. Some carbon atoms can hold up to three hydrogen atoms in these chains. These fats are saturated in hydrogen atoms which is why they are named as such. Saturated fats are solid at room temperature and are commonly found in meats, butter, dairy products , as well as coconut oil, palm oil, and other tropical oils. Consuming a large amount of saturated fats have the tendency to increase the risk of heart disease since saturated fats can raise low-density lipoproteins (LDL) levels, LDL is commonly referred to as “bad cholesterol”. To manage saturated fat intake aim for eating less meat and animal products, and more plant-based protein sources, such as beans and tofu. It is also important to use healthier cooking methods such as baking, steaming, sauteing, and baking with small amounts of healthy oils like olive oil, avocado oil, and flaxseed oil.
Unsaturated fats differ from saturated fats because their fatty acid chains consist of carbon atoms that share double bonds with each other, meaning that at most only two hydrogen atoms are able to bond to the carbon atoms because they are already sharing two of their bonds with another carbon, making them unsaturated with hydrogen atoms. If the fatty acid chain contains only one double bond between carbon it is called “monounsaturated" and these fats can be found in avocados, olive oil, seeds, and various nuts such as almonds, peanuts, and cashews. Monounsaturated fats have been shown to reduce LDL levels and in turn lower heart disease risk. A fatty acid chain that contains two or more double bonds is known as polyunsaturated. Omega-3 and omega- 6 fatty acids are polyunsaturated and these fats can be found in fish, walnuts, flaxseeds, and vegetable oils. Omega- 6 are crucial for brain function, reducing inflammation and aiding in cell growth. Omega-3 is particularly helpful in increasing heart health. Polyunsaturated fats are essential for a healthy diet because they have been shown to decrease LDL levels and increase high-density lipoproteins (HDL), also known as the "good cholesterol”.
Trans fat are unsaturated fats that have gone through a process called hydrogenation which adds hydrogen atoms to the fatty chain converting some double bonds into single ones giving them a structure similar to saturated fats. These fats tend to increase LDL and decrease HDL. These fats can increase the risk of strokes, heart disease and type 2 diabetes. It is considered to be the most harmful type of fat and can be found in cookies, cakes, pies, and many other baked goods as well as pre-made mixes of baked goods. Packaged crackers, chips, and popcorn also contain trans fats. Fried food such as french fries, doughnuts, fried chicken, and other deep fried foods are made in partially hydrogenated oils. A vegetable oil becomes partially hydrogenated when it is exposed to hydrogen gas under a high pressure and in the presence of a metal catalyst. This process is only partially completed resulting in a mixture of monounsaturated, saturated, and trans saturated fatty acids. Research shows it is riskier to consume partially hydrogenated oils opposed to fully hydrogenated however neither are ideal for a healthy diet. Food labels in the United States are not required to state the amount of trans fat present in a serving size if it does not exceed 0.5g. This means there could still be trans fat present even if it is not stated on the nutritional label, so it is important to look at the ingredient list for hydrogenated products.
It is recommended that about 30% of an individual's daily energy intake should come from fats and less than 10% should be coming from saturated fats. On average Americans get 36% of their energy from fats and 12% from saturated fats. There are many health problems associated with too large of a fat intake. Although fats are necessary for humans to function there is a surplus of bad fats being sold to us in grocery stores and fast foods restaurants. It is important to aim for a diet high in polyunsaturated fats and it is especially important to inspect the nutrition label and ingredients before consuming anything. Your body is a sensitive temple that should only being allowing good nutrients to enter inside.
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