What Is Fats?
Fats are one of the crucial macronutrients in the human diet. It is a daily need to eat, but overconsumption is harmful too. Some fats are healthy, while some are unhealthy; we should limit the unhealthy fat and replace them with healthy ones.
Types of fats
There are three types of fat : Saturated Fats, Unsaturated fats, and Trans Fats.
* Saturated fat:
Saturated fats are solid at room temperature. It can increase bad cholesterol(LDL) in the body. Eating more saturated fats can raise LDL(Low-Density Lipoprotein) Cholesterol in the body. It can lead to heart disease. Most of its sources are animal products.
Saturated fats sources are:
We know many don't understand it well. We have defined saturated fats scientifically; let's understand it in simple words.
In simple words, saturated fats are the fats that quickly store in the body as fat for later use as energy. Today's lifestyle is quite bad as a person doesn't need energy for later as junk food is a part of it.
Saturated fats can increase the bad cholesterol (LDL) in the body. High LDL cholesterol in the blood can lead to many health problems, including Obesity, heart attack, and stroke.
We should limit the Saturated fats in our diet to live a healthy life.
USA health guidelines recommend that an individual should limit saturated fat to less than 10% of daily calories.
UK health guidelines recommend that the average man aged 19 to 64 consume a maximum of 30 grams, and the average woman aged 19 to 64 should consume a maximum of 20 grams of saturated fats a day.
* Unsaturated fat:
Unsaturated fats are liquid at room temperature. It can decrease bad cholesterol(LDL) in the body and raise good cholesterol(HDL). That's why it's called good fats.
There are two types of unsaturated fats: Monounsaturated Fats and Polyunsaturated Fats.
* Monounsaturated Fats:
If the fatty acids chain holds only one double bond, it's called monounsaturated fatty acids.
These types of unsaturated fats sources are:
* Polyunsaturated Fats:
If the fatty acids chain holds more than one double bond, it's called polyunsaturated fatty acids.
These types of polyunsaturated fats sources are:
Required for cell functioning
Contains high Vitamin D
Improve Immune system
Strong bone health
Polyunsaturated fatty acids have omega-3 and omega-6 fats. These are essential fatty acids that the body can't produce, so we have to consume them from food.
Omega 3 acids benefits:
Better brain health
Better heart health
Better eye health
Improve skin health
Omega 6 fatty acids benefits:
Reduce the risk of cancer
Reduce LDL cholesterol
Control blood sugar and lower blood pressure
Consuming a high amount of omega-6 fatty acids can increase triglyceride levels in the body, so consuming it in moderation is recommended.
* Trans fatty acid:
It is artificial fat and unhealthy fat found in the hydrogeneration process. This fat can boost bad cholesterol (LDL) and lower good cholesterol(HDL) in the body. Some countries are working to remove trans fat from packaged food.
Foods containing trans fatty acid:
Fried foods like french fries
As Per WHO, approximately 540000 deaths happened due to trans fatty acid. High trans fatty acid consumption raises the risk of death from any cause by 34%.
Trans fatty acids are used commercially to increase the shelf life and taste of the product, but when it enters the body, they can't convert into energy easily due to their high melting point of 45 °C.
Today requirement for a consumer to read the nutrition label before buying anything from a mall or supermarket.
* Fat Functions:
* Fat is a source of energy.
* Fats are essential for absorbing Vitamins like A, D, E, and K.
* It is necessary for healthy hair and skin.
* It is a heat insulator: that can maintain body temperature.
* It can support cell growth.
* It Maintains the cell membrane.
Fats Requirement Per Day
Frequently Asked Questions
Fat is a source of energy and an essential macronutrient in our body. It is the requirement for healthy hair and skin, cell growth, and absorption of essential vitamins A, D, E, and K.
Fats are found in oils, butter, ghee, meat, oats, milk, baked foods, fried foods, etc... They are found in most of every food we eat daily. The primary importance is not eating fat, but which types of fat you eat are important. If you eat Monounsaturated or Polyunsaturated fat more than saturated fat, your eating pattern is healthy.
Saturated fatty acid and Trans fatty acid. That is because both cause many heart-related diseases and lead to obesity.
Unsaturated fats are the least harmful as they reduce bad cholesterol and promote heart health. Overconsumption of fats is dangerous, so eating in moderation is required. Please read the government guidelines for it.
Trans fats are the worst type of fat. It is artificial fat and unhealthy fat found in the hydrogeneration process. This fat can boost bad cholesterol (LDL) and lower good cholesterol(HDL) in the body. Some countries are working to remove trans fat from packaged food.
No. Every nutritionist suggests switching bad fats to good fats. Switch saturated fats to unsaturated ones because fats are required for the body to action many essential functions.
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