Types of Fats

 Fats

Fats, like carbohydrates, are compounds of carbon hydrogen and oxygen. However, they differ from carbohydrates in structure and properties. The term fat includes fats and oils which are greasy in feel and insoluble in water. In addition to fat and oils there are certain fats-like substances such as cholesterol which are important in the body.

Types of Fats

Dietary fats are concentrated source of food energy. They are also the source of linoleum acid, an essential nutrient, and the fat-soluble vitamins A, D, E and K. While we all need some dietary fat each day, a tablespoon is generally sufficient when cutting back on fats, it is helpful to know which the most dietary culprits are.

Ø  Saturated fats:  Saturated fats are the only fatty acids that raise blood cholesterol levels. Saturated fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil). When margarine or vegetable shortening is made from corn oil, soybean oil or other vegetable oils, hydrogen atoms are added making some of the fat molecules "saturated". This also makes the fat solid at room temperature. Butter, margarine, and fats in meat and dairy products are all especially high in saturated fat.

We can reduce the saturated fats in our diets by using skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. At the table, use tub margarine instead of butter. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. Simply reducing the total amount of fat we eat goes a long way toward reducing saturated fats.

Ø  Unsaturated Fats: Unsaturated fats are usually liquid at room temperature. They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which is highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight.

We can reduce the fat and unsaturated fats in our diets by using less fat, oil, and margarine. We can also eat more low-fat foods like vegetables, fruits, breads, rice, pasta and cereals.

Ø Cholesterol: Cholesterol is an essential fat made by the liver. Many people get additional cholesterol by eating meat and dairy products. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

Knowing the facts about cholesterol can reduce your risk for a heart attack or stroke. But understanding what cholesterol is and how it affects your health are only the beginning.

Ø Trans Fat: Tran’s fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Tran’s fats act like saturated fats and can raise your cholesterol level. Tran’s fats are listed on the label, making it easier to identify these foods.

Functions of Fats

Ø  Fat provides needed energy.  It is difficult to eat the large amounts of food in a very low   fat diet to get all the energy you need.

Ø  Fat is needed so your body can absorb the fat soluble vitamins A, S, E, K, and prevent deficiencies of these vitamins.

Ø  Provides back-up energy if blood sugar supplies run out (after 4-6 hours without food).

Ø  Provides insulation under the skin from the cold and the heat.

Ø  Protects organs and bones from shock and provides support for organs.

Ø  Fat surrounds and insulates nerve fibers to help transmit nerve impulses.

Ø  Fat is part of every cell membrane in the body.  It helps transport nutrients and metabolites across cell membranes.

Ø  Your body uses fat to make a variety of other building blocks needed for everything from hormones to immune function.  

 

Food Sources of Fats

Fat is twice as calorie-dense (1 gram = 9 calories) as carbohydrates or protein (1 gram = 4 calories). Although there are health benefits associated with olive and canola oils, they are still high in calories (1 tbsp = 120 calories). In addition, many processed foods and fast foods are high in fat, especially saturated fat.

Ø  Mono-unsaturated fats are found in olive and canola oils.

Ø  Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats, as well as some vegetable oils – coconut, palm, and palm kernel oils.

Ø  Polyunsaturated fats are found in safflower, sunflower, corn, and soybean oils.

Ø  Keep total fat intake between 20 and 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

Ø  Consume less than 10 percent of calories from saturated fats.

Ø  Consume less than 300 mg/day of cholesterol.

Ø  Keep Trans fatty acid consumption as low as possible. Any packaged goods containing "partially-hydrogenated vegetable oils," "hydrogenated vegetable oils," or "shortening" most likely contain trans fats.

 

Deficiency and Disease of Fats

All healthy people need some fats in their diet to aid in many bodily functions. The risks from fat intake come from eating too much fat on a long-term basis. For healthy adults, 30% or less of total calories should come from foods high in fat, according to general guidelines. Of that 30%, 10% or less should come from foods high in saturated fats.