Unsaturated Fats or the Good Fats.

In the previous posts we covered Fats-Types-Good Fats and Bad Fats, and Saturated Fats or Bad Fats.  In this post we shall discuss the unsaturated fats, their food sources and health benefits.

What are Unsaturated Fats.

• Unsaturated Fats are lipids which are almost always plant based. However certain natural unsaturated fats are present in meat  which contains saturated fats also.
• Unlike saturated fats which are in solid state at room temperature, unsaturated fats stay in liquid state at room temperature and hence are available as oils such as vegetables oils.
• The shelf life of unsaturated fats is only a few days because they spoil or turn rancid early, unlike saturated fats. ( explained below). However, anti oxidants help in protecting this rancidity.
• Due to the instability of unsaturated fats, these fats are chemically hydrogenated to increase their shelf life. This hydrogenated unsaturated fat is called Transfat.
• Unsaturated fats are called the good fats because they have certain benefits when consumed.
• Unsaturated fats may be monounsaturated fats or polyunsaturated fats depending on their chemical structure.

Plant Sources of Unsaturated Fats.

Unsaturated Fats are derived from plants such as :

• Olive.
• Corn.
• Cottonseed.
• Peanut.
• Safflower.
• Sunflower.
• Soyabean.

How much unsaturated fats can be consumed daily.

According to the Food and Drug Association of the U.S., about 30% of your calorie intake can be in the form of unsaturated fats. That is if  you are consuming 2000 calories per day, you can take about 67 grams of unsaturated fats daily.

Chemical or Molecular Structure of Unsaturated Fats.

As in saturated fats, unsaturated fats also have a chain of carbon atoms with hydrogen atoms attached. However, certain carbon atoms have a double bond between them. And where there is a double bond, the hydrogen atom is eliminated.

That double bonded carbon atom is thus unattached and becomes vulnerable to oxidation (called peroxidation) by the oxygen of the atmosphere. This oxidation causes the unsaturated fats to spoil or become rancid. The shelf life of the unsaturated is therefore only for a few days.

Chemical structure of unsaturated fats. .

Chemical structure of monounsaturated fats.

Chemical structure of polyunsaturated fats

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Related posts:

1. Fats|Types of Fats–good fats and bad fats.
2. Harmful Effects of Fats.
3. Fats and Fatty Acid Foods in Pregnancy.
4. Trans Fats.
5. Saturated Fats or the Bad Fats.
6. 17 Health Benefits of Fats.
7. LDL – Low Density Lipoprotein|Bad Fats.