In today’s health-conscious world, it’s crucial to understand the health effects of fats.
Fats, carbohydrates, and protein are fundamental nutrients your body requires for proper functioning. They provide energy and support cell membrane integrity, protecting cells from damage and aiding in the absorption of vitamins A, D, E, and K. However, their high-calorie content can contribute to weight gain.
The ideal fat intake varies based on age, gender, activity level, and health objectives. This article delves into the different types of fat and their impacts on health.
Structure of Fats
Fats comprise glycerol and fatty acids, a major component of the macronutrient lipid group.
These fatty acids can have a chain length of 4 to 36 carbon atoms. The number of double bonds in the chain determines their classification and effect: monounsaturated fatty acids have one double bond, while polyunsaturated fatty acids have multiple.
What are Good Fats?
Healthy fats reduce bad cholesterol (LDL) and lower the risk of heart attacks. Good fats are also essential for nourishing different groups of cells in the body.
There are two groups of healthy fats. These are monounsaturated and polyunsaturated fats.
Monounsaturated Fats
Monounsaturated fats, containing a single unsaturated carbon bond, are liquid at room temperature but solidify in colder environments.
Common types of MUFAs include oleic, palmitoleic, and vaccenic acids. These are rich in olive, olive oil, sunflower oil, sesame oil, nuts, almonds, cashews, pecans and macadamias, canola oil, avocados, pumpkin seeds, pork, egg and peanut oil.
These fats are central to heart-healthy diets like the Mediterranean diet. Benefits of monounsaturated fats include reduced cardiovascular disease risk, aid in weight loss, inflammation reduction, decreased cancer risk, and improved insulin sensitivity.
Polyunsaturated Fats
Polyunsaturated fats have double bonds, including omega-3 and omega-6 fatty acids crucial for brain cell functioning.
The dietary sources of omega-3 fatty acids are
- Fatty fish such as salmon, mackerel, tuna, herring, and sardines
- Plant oils such as flaxseed oil, soybean oil, and canola oil
- Nuts and seeds such as flaxseed, chia seeds, and walnuts
The dietary sources of omega-6 fatty acids are:
- Plant-based oils such as safflower oil, grapeseed oil, flaxseed oil, and sunflower oil
- Peanut butter
- Tofu
- Hemp seeds
- Almonds
- Walnuts
- Cashews
Polyunsaturated fatty acids provide several health benefits. According to the American Heart Association, polyunsaturated fatty acids are better than saturated or trans fats as they help reduce the levels of bad cholesterol in the body, thus lowering the risk of heart disease.
Other health benefits of polyunsaturated fatty acids are:
- Improve infant development and health for breastfeeding mothers
- Helps regulate blood glucose levels
- Reduce the risk of age-related mental decline such as dementia and Alzheimer’s disease
- Regulate inflammatory reactions
Regardless of all the benefits, polyunsaturated fatty acids, if misused, can cause obesity and increased inflammation, which can be dangerous for the body.
What are the Bad Fats?
Saturated and trans fats have been identified as bad fats due to their negative impacts on health. These fats elevate the bad cholesterol (LDL) level in the body, thus increasing the risk of cardiovascular diseases.
Saturated Fats
Saturated fats, typically solid at room temperature, are mainly found in animal-based products. Excessive intake increases bad cholesterol (LDL), leading to clogged arteries and elevated blood pressure.
Major sources include butter, ghee, cheese, dairy, cream, biscuits, ice cream, pastries, sausages, red meats such as pork, beef and lamb, chicken with skin, baked and fried foods.
As saturated fats are grouped among bad fats, they are unhealthy for the body.
The primary effect of saturated fats is on heart health. Saturated fats increase the level of LDL (bad) cholesterol in the body that builds up in the arteries and clogs them.
This leads to interrupted blood flow and, therefore, increases the risk of heart attack and strokes (Ischemic). The blocked vessels increase resistance, which leads to elevated blood pressure.
Therefore, limiting the saturated fat content in your diet is essential. Only 5 to 6 per cent of daily calories are recommended from saturated fats. For example, for a 2000-calorie diet, you should add no more than 120 calories from saturated fat.
Trans Fats
Trans fats, particularly in their artificial form, are detrimental to health, increasing the risk of heart disease, pregnancy complications, and breast cancer.
The dietary sources of trans fats are:
- Margarine
- French fries
- Microwave popcorn
- Cookies
- Meat and dairy from ruminant animals
The unchecked consumption of trans fats causes several health risks, such as:
- Increased risk of cardiovascular diseases
- Shorten pregnancy periods
- Increased risk of breast cancer
- This can lead to the development of type -2 diabetes
Due to these and many other health risks, experts suggest cutting down the use of trans fats, especially artificial forms.
The Bottom Line
Fats are vital for our body, but understanding their health effects is key to making informed food choices.
Good fats, like monounsaturated and polyunsaturated fats, improve good cholesterol (HDL) levels, while bad fats, including saturated and trans fats, elevate harmful cholesterol (LDL), leading to various health issues. Choosing the right fats in your diet can significantly impact your health and well-being.
Remember, the health effects of fats are nuanced, and the right balance is essential. Embrace good fats for their beneficial properties, and be cautious of bad fats to maintain a healthy lifestyle.
This knowledge empowers you to make choices supporting heart health, weight management, and long-term wellness. Stay informed, choose wisely, and enjoy the journey towards a healthier you!
