Fats
There are four types of fat. Saturated and trans fats are known as the “bad” fats and when eaten in excess can cause weight gain and lead to cardiovascular disease and heart disease. The other two, polyunsaturated and monounsaturated fats are “good” fats and can reduce the risk of diseases.
Do we need fat on our body and in our diet?
Yes, we need both fat on our body and in our diet. Fat is crucial to a number of processes in our body and without it we could not survive. Fat is an excellent source of energy and it protects our organs and keeps us warm. It also aids in the absorption and transportation of vital fat-soluble nutrients and vitamins. We just need the right type and amount of fat.
Saturated Fats
Saturated fats are mainly found in animal products and are solid at room temperature. They are found in whole milk, cream, butter, skin of meats but also in commercially produced products such as biscuits, pastries, and fast food. These saturated fats raise the level of cholesterol and should be limited.
Trans Fats
Trans fats are the most dangerous type of fat because they raise the LDL “bad” cholesterol and also lower the HDL “good” cholesterol in our body. These trans fats are solid or semi-solid at room temperature but are produced by heating vegetable oil with hydrogen in order to make them solid. They are found in most margarines, butter, shortening, processed food, snack food, fried foods and should be totally eliminated from our diet.
Monounsaturated Fats
Monounsaturated fats are good for your body because they lower LDL levels and raise HDL levels. They are primarily found in plant oils and should be consumed instead of saturated fats. These include olive oil, canola oil, avocados and nuts.
Polyunsaturated Fats
Polyunsaturated fats are divided into two types, omega 3-fatty acids and omega-6 fatty acids. They can lower blood cholesterol and protect against heart disease. Omega-3 fatty acids can be found in oily fish such as tuna, swordfish salmon and in soy oil and canola oil. Omega-6 can be found in nuts such as walnuts, sunflower seeds and also corn oil and sunflower oil.
Roles of Fats:
- provide the cells with energy
- provide fat under skin to insulate body from temperature extremes
- fat pads- natural shock absorbers, cushion for bones and organs
- fat provides structural material for cell membranes and participates in cell signaling pathways
What food are good sources of fat?
The best sources of fat come from monounsaturated and polyunsaturated fats. These include olive oil, canola oil, nuts, avocados, peanut butter, sunflower sesame and pumpkin seeds, soy milk, and tofu.
