It’s tough to keep track of the different types of fats—trans, saturated, unsaturated, polyunsaturated, monounsaturated. Most people, who don’t encounter this jargon daily, often get confused about which is which and which fats are beneficial or harmful. Here’s a simple breakdown of fats without the confusing terms.
Fats are high in calories, with 9 calories per gram, so they can contribute to obesity. However, we need fats for essential bodily functions.
**Types of Fats:**
1. **Unsaturated Fats:** These include monounsaturated and polyunsaturated fats—the ones we often hear are good for us. Unsaturated fats have at least one double carbon bond in their structure, making them less stable than saturated fats. This characteristic helps lower cholesterol and reduce heart disease risk.
– **Monounsaturated Fats:** These fats have one double bond. They’re more stable than polyunsaturated fats but still liquid at room temperature. They can lower bad cholesterol and are prominent in the Mediterranean diet, known for its heart health benefits. Sources include olive oil, nuts, and sunflower seed oil.
– **Polyunsaturated Fats:** These fats have multiple double bonds, are the least stable, and are liquid at room temperature. They’re also beneficial for heart health, with sources like walnuts, sunflower seeds, sesame seeds, peanuts, fish, and seaweed.
2. **Trans Fats:** Rare in nature but common in processed foods, trans fats are created by partially hydrogenating vegetable oils, making them more solid and stable. While this extends the shelf life of foods, trans fats are harmful and can increase the risk of heart disease and raise cholesterol levels. They have been linked to cancer, diabetes, and obesity. Sources include processed foods, hydrogenated vegetable oils, and fast foods. Some countries have banned trans fats due to their health risks.
3. **Saturated Fats:** These fats have no double bonds and are saturated with hydrogen atoms. Historically, they’ve been linked to heart disease. However, newer studies suggest the quality of meat, like grass-fed steak compared to processed meats like hot dogs, may play a significant role. Coconut oil and even chocolate have shown some heart health benefits. While the harmfulness of saturated fats is debated, moderation is still key. Sources include butter, cheese, cream, meat, chocolate, and coconut oil.
Understanding fats can be confusing, but it’s clear that we need them in our diet for heart health and to digest essential nutrients properly. Moderation is crucial. For heart-healthy fats, include whole food sources like avocados, olive oils, and nuts in your meals, aiming for about 10-15% of your diet to come from these healthy fats.
Completely cutting out fats isn’t practical and could harm your body’s ability to function efficiently. The Mediterranean diet, which includes a lot of olive oil, is among the healthiest, showing that not all fats are bad. For example, a study from 1956 found that people on a diet high in fats lost more weight than those on diets high in carbohydrates or protein.
So, while it’s important to avoid trans fats, a well-rounded diet with healthy fats is essential for overall health.