What are Fats.
Fats are compounds made up of carbon, hydrogen and oxygen which are soluble in organic solvents, but insoluble in water. Though the reputation of fats has touched a new low, fats are one of the essential nutrients required by our body. One gram of fats gives you up to 9 units of energy. Fats belong to a group of substances called lipids. Though they are essential to your body, they can be dangerous to your health, if discretion is not shown in consuming your fatty foods.
Body Fats.
Body fats are either
- Subcutaneous fat (under the skin) like the fat found on the thighs or the hips, or
- Visceral fat (surrounding the organs of the body) such as belly fat found in the abdomen.
Types of Fats.
1) Saturated Fats – also called the Bad Fats:
These fats are so called because they are saturated with hydrogen. These are triglycerides which are solid at room temperature. These are the fats that raise your blood cholesterol, which then gets deposited on the arterial walls causing atherosclerosis and cardiovascular diseases.
Food Sources of Saturated Fats:
Naturally occurring saturated fats are commonly found in :
- Animal sources of saturated fats: Lard, red meat, organ meat, poultry skin.
- Dairy sources of saturated fats: Whole milk dairy products like cheese, butter, ice cream, sour cream.
- Plant sources of saturated fats: Coconut oil, coconut milk and palm oil used in coffee creamers, toppings, cakes and cookies. Kernel oil and cocoa butter used in chocolates.
2) Unsaturated Fats – also called the Good Fats:
These fats generate less energy than saturated fats. They are usually liquid at room temperature. Unsaturated fats can be monounsaturated or polyunsaturated depending on their chemical bonding. These fats help in lowering blood cholesterol but have to be taken in moderation due to their calorie content which can increase weight.
Food Sources of Unsaturated Fats:
Vegetable oils like canola oil and olive oil, Fish especially Salmon, Nuts and avocado. Meat contains both saturated and unsaturated fats.
3) Trans Fats
These are unsaturated fats which have undergone the process of hydrogenation. In this process, hydrogen is added to the monounsaturated fats to increase its shelf life and to convert it from its liquid form to solid form, so necessary for the food industry. Trans fat is the result of the food processing industry and has now been confirmed to be a high risk as far as cardiovascular disease is concerned. Not only does it increase the LDL levels ( bad cholesterol) in the blood but also decreases the HDL levels (good cholesterol) in the blood.
Food Sources of Trans Fat: Cakes, french fries, donuts, butter crackers, cookies, Popcorn.
Next:
- Saturated fats. – advantages and disadvantages.
- Unsaturated Fats.- advantages and disadvantages.
- Trans fats. – advantages and disadvantages.
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