Fats Uncovered
Fats (lipids) perform many tasks including energy, regulates blood pressure and heart rate, nourish hair, regulates cholesterol metabolism, insulate the body and internal organs, regulation of the hormonal system, and to maintain cell structure. They also supply vitamin A, D, E, and K to our diet.
Fats are classified by the chemical structure of their fatty acids (Fatty acids are simply the building blocks of fat). Fatty acids come in three forms – saturated, monounsaturated, and polyunsaturated. These fats differ in chain length and their degree of hydrogen saturation. Stored fats are referred to as triglycerides.
Saturated – Known as the bad fat. Each part of the chemical chain contains a hydrogen atom. (Increases cholesterol, risk of blood clots, and heart disease) Found in; Coconut and Palm oil, animal products, whole milk, butter, cream, cheese and processed foods. Saturated fat is usually hard in room temperature (Butter, lard).
Unsaturated – Usually plants and fish are missing hydrogen atoms thus being called unsaturated. If there is one area of a missing hydrogen the fat is called monounsaturated. If two or more areas are missing it is referred to as polyunsaturated. Unsaturated fat is usually a liquid at room temperature (Oils).
Monounsaturated – Olive oil, canola oil, peanuts and avocados. Tend to lower LDL and help maintain HDL levels in blood.
Polyunsaturated – Vegetable and fish oils
The body can synthesize all the fatty acids it needs except for two – linoleic (Omega 6) and linolenic (Omega-3). These are both polyunsaturated and must be provided by food, referred to as essential fatty acids. They are found in plant and fish oils and will be stored abundantly in the body.
Omega 6 (linoleic) fatty acid – Good for skin function and cell membranes
Found in nuts, seeds, soybean oil, safflower oil, and corn oil.
Omega 3 (linolenic)fatty acids – Needed for proper growth and development. Lowers blood cholesterol and triglyceride levels. May help reduce blood pressure and protect against certain cancers.
EPA (eicosapentanoic acid) and DHA (decosahexaenoic acid)
Dark flesh fish – salmon, mackerel, tuna, and trout
Oils- soybean, canola, fish, and a small amount in meat and eggs
Helps fight many diseases
All fats will have some combination of several types of fatty acids. Some have more bad than others.
Figuring out how much we need
Recommended intake is 20-30% of total calories (35-80 grams per day)
Saturated fat should account for less than 10 % of total caloric intake (10-25g)
Example – 2000 calorie diet x 25% = 500 calories per day from total fat divide this by 9 (9calories = 1gram of fat) 500 divided by 9 = 56 grams / Saturated fat - 2000 calories x 10% = 200 divided by 9 = 22 grams.
For Trans fat information please see my article under the Fat tab.
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