The Facts of the Different Kinds of Fat

The Facts of the Different Kinds of Fat by Nicola Graham #TheWellnessUniverse #WUVIP #Fat

Trans, Saturated, Omega-3, Omega-6, Omega-9, Polys, Monos, etc.; So many fats to keep track of!

And information in the media and science seem to conflict about which fats are healthy and which are not. It’s no wonder many people are confused about which type of fats they are better off eating – and which types they should be avoiding.

Main Types of Fat and Where You’ll Find Them:

  • Saturated 

Beef, poultry, pork, cow’s milk, coconut, palm oil, and full-fat dairy.

  • Monounsaturated

Avocados, olives, olive oil, nuts, sunflower oil, seeds, halibut, sablefish, mackerel, and vegetables high in oleic acid.

  • Polyunsaturated

Salmon, sardines, mackerel, herring, trout, fresh tuna, flaxseed, walnuts, flaxseed oil, and soybean oil.

  • Trans Fats

Margarine, processed foods, candy, crisps, soda, flaky pastries, and some peanut butter.

What They Are:

  • Saturated 

Solid at room temperature. Chemically, they consist of carbon atoms saturated with hydrogen atoms.

  • Monounsaturated –

Liquid at room temperature but become solid when chilled. Their chemical makeup consists of one double-bonded carbon molecule.

  • Polyunsaturated

Liquid at room temperature and even when chilled. Their chemical makeup has more than one double-bonded carbon atom. These are the omega-3, omega-6, and omega-9.

  • Trans Fat 

Most are created industrially by adding hydrogen bonds to liquid oils to make a more shelf-stable product. However, some trans fats occur naturally in beef, lamb, butterfat, and dairy.

Physiologic Effects:

  • Saturated

Potentially increases the risk of heart disease.

  • Monounsaturated

Raises good HDL and lowers LDL. HDL stands for high-density lipoproteins. It is called the “good” cholesterol because it carries cholesterol from other parts of your body back to your liver. Your liver then removes the cholesterol from your body. LDL stands for low-density lipoproteins.

  • Polyunsaturated

Raises good HDL and lowers LDL. Omega fatty acids are considered anti-inflammatory and are associated with lower risk of death.

  • Trans Fats

Raises LDL and lowers HDL, which leads to plaque buildup in arteries and an increased risk of death.

Which Fat to Eat and Which Fat to Avoid:

  • Saturated 

While opinions are mixed, it’s generally recommended to limit consumption of red meats and butter.

  • Monounsaturated

Generally considered heart-healthy, and these foods should be eaten daily.

  • Polyunsaturated

Generally considered heart-healthy. Strive to eat cold-water fish three times per week and plant-based polys often.

  • Trans Fats

Avoid products with partially-hydrogenated oils listed on the ingredients entirely.

At first, it can be confusing when you’re faced with all these different types of fat.

Just remember that natural, fresh food is always going to be better than processed and manufactured food. What are your experiences with the types of fat mentioned in this article? Are you confused about what is deemed to be “good or bad?” Have questions? Please share your experiences and/or questions with us in the comments section below!

– Nicola

(Original Source for this Article:

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