Why know more about controversial saturated and unsaturated fats?
An overview with examples of different types, saturated and unsaturated fats is presented to you which dive into the connection with a healthy body that you create through the consumption of these nutrients. It refers to the consumption of dietary fats and other nutrients while you want to feel a balanced metabolism in the body. Fats are part of macronutrients that your body needs to: burn energy, absorb fat-soluble A. D, E, K vitamins, to protect your organs and insulate your body from food risks and other damaging factors, produce essential acids that your body cannot generate.
You should add in your meal low-fat greek yogurt, low-fat frozen yogurt, low-fat nutrition, low-fat vanilla yogurt, low carb yogurt.
Fats may constitute a significant part of your diet providing energy to your body. They also are the source for some important vitamins such as vitamins A and D. The body is not able to generate essential fats, so they are provided through the eating of various fats, however, the fat intake is crucial for your health. You can feel the healthy balance of the body when you eat the right combination of foods and do physical exercise to burn the excess energy. There would always be excess energy unless you feel sick, tired, or weak. The extra energy keeps the body running. You burn the extra substances and with it the additional weight or don’t even gain the extra weight.
Different Types of Saturated and Unsaturated Fats
Getting the balance right for all nutrients in your body starts with proper decisions you can make:
how much, what quantities or percentage you can consume from each main group:
It’s been long since the scientists debate whether people should consume more carbs or more fats and what is healthier.
Looking at fats, they are the highest in calories at 9 kcal/g while protein and carbohydrate both have 4 kcal/g.
The calorie count in one tablespoon of oil (or 15g of fat) amounts to 135 kcal and is the highest, in fact double compared to the protein and carbohydrates. During recent studies, more renowned medical specialists and scientists agree that … not all calories are alike. The type of calories consumed is important, as from practical studies people who consume more calories daily are those on a low carbohydrate. They burn considerably more calories than those who are on a low-fat diet.
For your health, some fats prove better than others.
Fats are different types:
saturated and unsaturated fats
Saturated and trans fats or hydrogenated vegetable oils are considered to be less healthy, they increase your risk of heart disease and other related heart problems. A comparison between trans and saturated is done in this article in the <link>Fats: Saturated vs Trans <end link> section.
Saturated fats, in fatty meat products and on meat, also include harder fats like lard, butter, in takeaway meals, pastries, cakes, dairy products, cookies, biscuits.
Trans fats made of highly refined vegetable oils, hard oils in processed foods, like cakes pastries, and biscuits. On the food labels, they may show ‘partially hydrogenated vegetable fats/oil’. In North America and in other parts of the world, trans fats were banned from the production of food. Even though when they were accepted, the quantity included was rather small, insignificant, they are still considered as a dangerous ingredient and therefore eliminated for better health.
The unsaturated fats are polyunsaturated and monounsaturated. Most foods contain all types of fats: saturated, polyunsaturated and monounsaturated. The mono- and polyunsaturated are much better for your health, and so are the omega-3 fats, oils found in some fish. They help prevent some heart-related diseases and help lower blood “bad” cholesterol LDL which at high levels puts you at increased risk of coronary heart disease.
Unsaturated Fats: How Much To Eat?
The unsaturated fats are part of fats and contain the types, such as:
Given that fats are a broader category, saturated fats are part of them and most foods that you consume every day contain all three types: saturated, monounsaturated and polyunsaturated.
Unsaturated fats are considered good fats, and some are called essential because they provide your body with essential nutrients that otherwise cannot be produced through metabolic processes at all or they are not produced in sufficient quantities.
Eating foods that contain monounsaturated fats promote the healthier type of cholesterol in your blood, the HDL and lower the bad cholesterol type: the LDL. To encourage healthier eating habits, you can cook with oil from vegetables enumerated below and use them included in salad dressing, while not cooking with lard or butter. Best is to use these oils for roast or after boiling or steaming and not for frying.
Monounsaturated fats are found in avocados, types of vegetable oils from olives, canola, sesame, sunflower, peanut. Also nuts such as almonds, hazelnuts, and some seeds contain high amounts of monounsaturated fats. These fats also provide some amounts of vitamins A and D.
Polyunsaturated fats, essential fats, such as omega-3 fats and vitamin D can be found in oily fish such as pilchards, mackerel, sardines, and salmon are critical for the body as it can help regulate the heart rhythm, can help prevent blood clotting and can play an important part increasing the odds of survival after a heart attack.
Other polyunsaturated fats, like omega 6 can be found in small amounts in flax seeds, linseeds, soya, walnuts, Brazil nuts, and rapeseed.
Various fats, whether saturated and unsaturated fats are an essential part of your nutrition. They help you feel satisfied through meals, and they help the body use proteins and carbohydrates more efficiently. Not all fats behave the same, as unsaturated fats seem much more beneficial to health because they help the body break more efficiently proteins and carbohydrates and they help the digestion of vitamins A, D, E and K.
The body balances the need to acquire fats for metabolic processes. Foods higher in unsaturated fats provide the essential nutrients and help balance the metabolism.
With little amounts of unsaturated fats, the body looks for fat replacements and could use the foods higher in saturated fats which may lead to hormonal imbalance. Also not enough quantities of vitamin B and D could trigger a hormonal imbalance.
With a significant effect on lowering the bad cholesterol levels in the blood, LDL and on lowering the ratio of LDL to HDL cholesterol in the blood, the consumption of moderate unsaturated fats can help reduce the risk of heart disease.
Depending on your unique body and the intake quantity of daily fats, you would need to eat the right amounts of
fats to attain your body weight goals, whether it is weight loss or maintaining or gaining weight. According to the Canadian food guidelines, to get the right nutritional balance saturated fats should be no more than 10% of the daily portion and of which up to 1% represents trans fat.
For example, if a person that consumes 2,000kcal a day with 640 calories in fat – about 32% of the total diet (32% x 2,000=640)
then knowing that 1 gr fat = 9 Cal
640 Cal means approx. 71 g fat intake a day
Total fat would be: 71g
and the difference between total fat and saturates represents
Unsaturated fats: 63g.
Trans fats would be 1 g of the 8g saturated fats
and the ban approved by the government of Canada in the summer of 2017 in regards to ceasing the use of partially hydrogenated oils in foods is enforced in September 2018.
It is not mandatory for food manufacturers to list unsaturated fats in the nutrition facts table. If it does not appear in the nutrition label, then, to find out the amount of unsaturated fat,
subtract the sum of saturated and trans fats from the total fat.
Getting the balance right by getting yourself informed and applying simple knowledge to your daily meals can keep you healthier, more balanced and more aware of changes in your organism.
Fats: Saturated vs Trans
Nutrition is complex also because each person is different. You are sometimes surprised that what works for one may not work for another. However, this is life and by knowing more and becoming aware you can succeed in living well.
An important part of nutrition is represented by fats, various kinds, some of which are ok for your body, some of them are not. You certainly would want to avoid bad fats as they are known to wreak your organism and firstly the heart and its vascular system. While some foods contain trans fats, it has been acknowledged that a high correlation exists between trans fats and high rates of early death caused by heart disease and heart problems. Saturated fat is also one of the worst fats and still, trans fat, in medical studies proved to surpass saturated fat which is found in some of the regular foods with a high content of minerals such as:
When reading the nutrition facts labels you learn where they are, and for example, hard margarine contains trans fat.
From the studies which included thousands of participants on saturated and trans fats and their consequences on health, and published by the McMaster University the dietician and epidemiologist Russell de Souza and his team found some not surprising and undeniable conclusions revealing:
People who eat more trans fat die earlier from any cause, not necessarily heart related than those who eat less.
People who eat more trans fats have a 28% rate of dying from heart disease
People who eat more trans fats have a 21% higher risk of health issues caused by a weaker heart
People who eat saturated fat do not have heart-related problems, a higher risk of early death, or other heart-related diseases, like stroke, or type 2 diabetes.
Even with a lower chance contributing to serious heart-related diseases, saturated fats especially in larger amounts and consumed frequently do pose danger for the heart and its related vessels. Dr. Russell de Souza mentions that many people want to consume less saturated fats and so they employ other means, like eating carbohydrates or less healthy fats: for example from margarine. These can also contribute to heart disease. The dietician admits that in the study, and within the limits of allowable fat there is “no evidence for increasing the amount of saturated fat in the diet”. The study reveals that trans fat is more dangerous for your health than saturated fat.
Knowing more about the different type of fats and trans fats allow you to guide your nutrition towards fats originating from vegetables. Some examples are:
Consumption of vegetable oils and whole grains instead of fats from traditional animal-sourced food could lead to a lower risk of heart disease and heart-related problems. Current dietary guidelines undergo changes according to this and other nutrition studies in the search of a healthier body and fewer costs in the health system.
Health organizations in North America and other parts of the world announced the ban partially hydrogenated oils and they are not currently included in any type of foods artificially. It is true that some foods, naturally contain trans fats such as butter. And still, the health agencies do everything possible to ultimately completely dispose of this type of fat because it’s damaging for anybody regardless of age. The hydrogenated oils contribute to trans fat in foods as well.
The authorities in the health sector have approved as current guidelines at 10% saturated fat and up to 1% trans fats of daily calories. The trans fat is in the process of being completely eliminated from all foods, and all the guidelines help maintain health within reasonable limits for age groups and other group types from the medical system, gender, race, ethnicities as they influence the dietary fat intake. Your education in this respect is paramount and a knowledgeable consumption of dietary fats can lead to a balanced and healthy body.