The good, the bad and the ugly: A guide to different types of fats

Fats are an essential part of our diet, providing the body with a concentrated source of energy and playing several critical roles in maintaining good health.

However, not all types of fats are created equal. Different types of fats can have varying effects on the body, with some being beneficial and others harmful. In this article, we will explore the different types of fats and their effects on health.

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Types of fats

Saturated fats - The ugly

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Saturated fats are typically solid at room temperature and are commonly found in animal-based foods such as meat, cheese, butter and cream.

They can also be found in tropical oils like coconut and palm oil. Saturated fats have long been associated with an increased risk of heart disease. Consuming too much saturated fat can raise levels of LDL cholesterol, which is often referred to as 'bad' cholesterol.

The American Heart Association recommends limiting saturated fat intake to less than 5-6% of daily calories.

Trans fats - The bad

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One of the types of fats is trans fats. They're a type of unsaturated fat that has been modified through a process called hydrogenation. This process changes the structure of the fat, making it more stable and solid at room temperature.

Trans fats are often found in processed foods like baked goods, fried foods and snack foods. Like saturated fats, trans fats can raise levels of LDL cholesterol and increase risk of heart disease.

In 2015, the U.S. Food and Drug Administration (FDA) declared that partially hydrogenated oils (the primary source of trans fats in the American diet) are no longer considered safe for consumption and should be phased out of the food supply.

Monounsaturated fats - The good

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Monounsaturated fats are type of unsaturated fat found in foods like olive oil, avocado, nuts and seeds.

They have been shown to have several health benefits, including lowering LDL cholesterol level and reducing risk of heart disease. Studies have also linked monounsaturated fats to improved insulin sensitivity and blood sugar control, making them an excellent choice for individuals with type 2 diabetes.

Polyunsaturated fats - The good

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Polyunsaturated fats are another type of fats (unsaturated) found in foods like fatty fish, nuts and seeds. They're divided into two categories: omega-3 and omega-6 fatty acids. Omega-3 fatty acids are found in foods like fatty fish (salmon, tuna and sardines), flaxseed and walnuts.

They have been shown to have several health benefits, including reducing inflammation and lowering risk of heart disease. Omega-6 fatty acids are found in foods like soybean oil, corn oil and sunflower oil.

While they're also essential for good health, consuming too much omega-6 fatty acids relative to omega-3 fatty acids may increase risk of inflammation and chronic disease.

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What types of fats you shall consume? Recommended Daily Fat Intale

While it's important to consume healthy types of fats as part of a balanced diet, it's also important to consume them in moderation.

The amount of fat a person needs in their diet depends on several factors, including age, gender, weight and activity level. The Dietary Guidelines for Americans recommend that adults get 20-35% of their daily calories from fat, which translates to approximately 44-77 grams of fat per day for a 2,000 calorie diet.

However, it's not just the amount of fat that matters but the type of fat too. As discussed earlier, consuming too much saturated and trans fats can increase risk of chronic diseases, while consuming more healthy fats like monounsaturated and polyunsaturated fats can provide several health benefits.

Therefore, it's important to focus on the quality of fat rather than just the quantity. It's recommended to limit saturated fat intake to less than 10% of daily calories and to choose healthy sources of fat like fatty fish, nuts, seeds, avocados and olive oil.

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It's essential to understand the different types of fats and their effects on health. Saturated and trans fats should be limited in the diet, while monounsaturated and polyunsaturated fats can be consumed in moderation as part of a healthy diet.

To increase the intake of healthy fats, one can incorporate foods like fatty fish, nuts, seeds, avocados and olive oil into their diet. It's also essential to limit the intake of processed foods high in saturated and trans fats, like fried foods, baked goods and snack foods.

By making informed dietary choices and consuming a balanced diet rich in healthy fats, one can improve their overall health and reduce risk of chronic diseases like heart disease, diabetes and obesity.