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Know Fat and Fat Types: the three types of fatIf you want to know fat and the three types of fat your in the right place.
Know FatThre are three types of fat:
Know Fat - Saturated FatThe first type of fat: Saturated fats have a chemical makeup in which the carbon atoms are saturated with hydrogen atoms. Saturated fats are typically solid at room temperature. What does that mean? We'll tell you: Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke. Be aware, that many foods high in saturated fats are also high in cholesterol – which raises your blood cholesterol even higher. Saturated fats occur naturally in many foods. The majority of saturated fats come mainly from animal sources, including meat and dairy products. Examples are fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy
products made from whole or reduced-fat (2 percent) milk.
These
foods also contain dietary cholesterol. In addition, many baked goods
and fried foods can contain high levels of saturated fats.
Some
plant foods, such as palm oil, palm kernel oil and coconut oil, also
contain primarily saturated fats, but do not contain cholesterol. The American Heart Association recommends limiting the amount of saturated fats you eat to less than 7 percent of total daily calories. That means, for example, if you need about 2,000 calories a day, no more than 140 of them should come from saturated fats. That’s about 16 grams of saturated fats a day. Know Fat - Monounsaturated FatThe second type of fat: monounsaturated fats are simply fats that have one double-bonded (unsaturated) carbon in the molecule. Monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains monounsaturated fats. Monounsaturated fats can have a beneficial effect on your health… when eaten in moderation and when used to replace saturated fats or trans fats. Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.Most foods contain a combination of different fats. Examples of foods high in monounsaturated fats include vegetable oils such as olive oil, canola oil, peanut oil, sunflower oil and sesame oil. Other sources include avocados, peanut butter, and many nuts and seeds. Know Fat - Polysaturated FatThe third type of fat: polyunsaturated fats are simply fats that have more than one double-bonded (unsaturated) carbon in the
molecule. Polyunsaturated fats are typically liquid at room
temperature and when chilled. What does that mean?
We break it down for you: : Polyunsaturated fats can have a
beneficial effect on your health when consumed in moderation and when
used to replace saturated fats or trans fats. Polyunsaturated
fats can help reduce the cholesterol levels in your blood and lower
your risk of heart disease. They also provide essential fats that your body needs but can’t produce itself – such as omega-6 and omega-3. Your body needs these fats for healthy cell development. Omega-6 and omega-3 play a crucial role in brain function and in the normal growth and development of your body. Polyunsaturated fats and monounsaturated fats can benefit your health, when eaten in moderation. Most foods contain a combination of fats. Foods high in polyunsaturated fat include a number of vegetable oils, including soybean oil, corn oil and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Other sources include some nuts and seeds. Polyunsaturated fats – like all fats – contain nine calories per gram. All fats are equally high in calories. |
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