The Different Types of FatsKnowing the different types of fats or fatty acids can make a huge difference in meal planning, your overall healthy and weight management. Let's get right to it. Saturated FatsSaturated Fats are by far the most controversial of all the different types of fats and oils. They are critical to certain bodily functions and should not be thought of as a villain but as a natural substance the body uses for many purposes.This is the scientific definition of saturated fatty acids. It's OK if you don't understand it. Saturated fats have no double bonds between the carbon atoms of the fatty acid chain and are thus fully saturated with hydrogen atoms. In other words, their molecular chains are saturated because they cannot incorporate additional hydrogen atoms. OK, you can uncross your eyes and breath now. Saturated fats are solid at room temperature. They are stable so they do not easily become rancid. Saturated fats are our predominate source of energy and are most commonly found in meat and dairy products. Saturated fats have been implicated in the past as a major factor in heart disease, but we’ve now learned that the saturated type of fats, within certain parameters, can be considered as good fat.
- Saturated fatty acids constitute at least 50% of the cell membranes. They give cells their necessary stiffness and integrity. Recommendation: There is no need to limit your intake of healthy saturated fats; however, if you are purchasing your meat at your local grocery store it is likely that those animals were raised on corn/grain and it is recommended that you buy the leanest cuts. Cook with coconut oil or avocado oil and consume grass (range) fed meat. Choose organic whenever possible. Unsaturated FatsUnlike the saturated fats that have a single bond between carbon atoms, unsaturated fats contain a double bond between carbon atoms. Studies have shown that unsaturated types of fats help decrease inflammation, reduce heart disease, reduce blood clotting (and/or thick blood), and help regulate blood pressure. Unsaturated fats also lower the bad cholesterol (LDL) and increase the good cholesterol (HDL). HDL is manufactured by the liver to repair blood vessels and help transport fat-soluble vitamins to the cells of the body.There are two types of unsaturated fats. Polyunsaturated fats have two or more double bonds between carbon atoms, while monounsaturated fats have one double bond. Monounsaturated FatsMonounsaturated fats are known to be very healthy and can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells.
Monounsaturated fats are found predominantly in olives, olive oil, sunflower and sesame oils, nuts and nut oils, as well as seeds.Recommendation: There is no need to limit your intake of monounsaturated fats. Consume extra virgin olive oil or other nut oils that are unrefined. Cold pressed and Expeller pressed oils are the best oils to choose as they retain most of their nutritious properties. Choose organic whenever possible. Polyunsaturated Fats
Polyunsaturated fats are associated with both positive and negative effects, which are directly attributed to the ratio of omega-6 to omega-3 fatty acids in the diet. These terms refer to the chemical make-up of the types of fats, which each affect the body in different ways. We need to have both of these fats in our diets, in approximately a ratio of 1:1. However, Americans tend to consume way too many omega-6 fats. The omega-6 to –3 ratio is currently between 20:1 and 40:1 for most Americans whereas a hundred years ago it was much closer to 1:1. This dramatic shift toward omega-6 dominance is believed to have much to do with the rise of chronic illness in the past century. In fact, it has been found that people diagnosed with learning disorders, depression and schizophrenia can have ratios in the range of 50:1 to 70:1!! Inflammation is a common component of many of today’s chronic disease conditions: heart disease, arthritis, cancer, etc. Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. Omega-6 fatty acids in sunflower oil and safflower oil also reduce the risk of cardiovascular disease, but can contribute to allergies and inflammation. What you need to know…Omega-6 fatty acids (Pro-inflammatory) are found in corn/grain fed meat and dairy products, vegetable oils, as well as processed/boxed foods which are often made with these oils. Omega-3 fatty acids (Anti-inflammatory) are found most predominantly in deep-sea (wild-caught) fish, fish oil, grass-fed meat and dairy products, and flax seed to a lesser extent. Watch out for ingredients: Corn, Safflower, Sunflower, Soybean and Cottonseed oils. Recommendation: It is recommended that you avoid polyunsaturated fats. We all consume plenty of omega-6 fatty acids, and it is recommended that you get your omega-3 fatty acids from wild-caught fish, range fed beef or from supplementation. Trans Fatty Acids
Trans fatty acids were synthetically produced in an attempt to reduce saturated fat intake and improve shelf life of boxed foods. The problem with these fats is that the body has difficulty utilizing them due to their foreign structure. Recent research has now shown us that trans fats are much MORE dangerous to our bodies and health than saturated fats ever were. They adversely affect cholesterol levels and alter cell membranes to where they no longer function as intended and needed by the body. Trans fats are found in deep fried foods, processed baked goods (crackers, chips, cookies), shortening and most margarine. However, there are many healthy and tasty alternatives. For baking, use applesauce or coconut oil instead of shortening and use butter (grass fed) instead of margarine.You MUST learn how to read labels! A product that says “no trans fat” on the face of the box often still contains it. If there is less than 0.5 g trans fat per serving, the company is able to round down to zero. Because of this, serving sizes have been cut small enough on most products to allow them to have 0g on the label. Make sure your read the ingredient list to be sure the product does not contain trans fat. Watch out for ingredients: Hydrogenated oil, Partially hydrogenated oil, fractionated oil. Recommendation: Avoid all trans fats. Oils and Their Smoke PointThe smoke point of various fats (when an oil gets too hot and begins to smoke) is important to note because fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down.If an oil has exceeded its smoke point, it will usually emit a harsh smell and fill the air with smoke. In addition, it is believed that fats that have gone past their smoke points contain a large quantity of free radicals, which contribute to the risk of cancer. Below you will find a guide to help you determine which oil to use. All smoke points are approximate, as it might vary slightly from brand to brand. In general, it is healthier to cook and bake at lower temperatures.
|
It is much more important to know how an animal was raised. Avoid animal products that were raised on corn/grain. Whenever possible, make sure the meats, milk and butter you consume come from an animal that was range red, allowed to feed on grass. This drastically improves the makeup of the types of fats found in the animal products you’re consuming. There are also a few tropical plant foods, like avocados, palm and coconuts, which are naturally high in saturated fats. These foods are good for you and can be consumed without worry! 
