Information on fats

Saturated Fats

  • Definition: Saturated fats have a chemical structure where carbon atoms are fully saturated with hydrogen atoms.

  • Physical State: They are typically solid at room temperature.

Health Impacts

  • Cholesterol Levels: Consuming saturated fats increases blood cholesterol levels, elevating the risk of heart disease and stroke.

  • Dietary Sources: Foods high in saturated fats often also contain cholesterol, compounding the risk.

Common Sources

  • Animal Sources:

    • Fatty beef, lamb, pork

    • Poultry with skin

    • Dairy products (milk, cream, butter, cheese)

  • Other: Fried foods, baked goods, tropical oils (coconut oil, palm oil).

Daily Recommendations

  • Limit: Less than 7% of total daily calories from saturated fats.

    • Example: For a 2,000 calorie diet, this equates to about 16 grams.

  • Alternatives: Swap saturated fats with monounsaturated and polyunsaturated fats.

    • Include foods made with liquid vegetable oils, fish, nuts, and legumes.

Monounsaturated Fats

  • Definition: Fats that contain one double-bonded carbon in their molecule.

  • Physical State: Typically liquid at room temperature but can become solid when chilled.

Health Benefits

  • Health Effects: Can positively affect health when eaten in moderation; better than saturated and trans fats.

Common Sources

  • Plant Oils: Olive oil, canola oil, peanut oil, sesame oil.

  • Other Foods: Avocados, nuts, and seeds.

Caloric Content

  • Calories: Like all fats, contain 9 calories per gram.

Polyunsaturated Fats

  • Definition: Fats containing more than one double-bonded carbon in their structure.

  • Physical State: Typically liquid at room temperature and when chilled.

Health Benefits

  • Cholesterol Impact: Can lower blood cholesterol levels and reduce heart disease risk.

  • Essential Fatty Acids: Includes omega-3 and omega-6 fatty acids necessary for the body.

Common Sources

  • Vegetable Oils: Soybean oil, corn oil, safflower oil.

  • Fatty Fish: Salmon, mackerel, herring.

  • Nuts and Seeds: Walnuts, sunflower seeds.

Caloric Content

  • Calories: Contain 9 calories per gram, similar to other fats.

  • Daily Intake: Total fats should not exceed 25-35% of daily calorie intake; prioritize unsaturated fats.

Trans Fats

  • Definition: Created through an industrial process adding hydrogen to vegetable oils, making them solid at room temperature.

    • Often labeled as "partially hydrogenated oils."

Industry Use

  • Reasons: Easy to use, inexpensive, enhance flavor and texture, and are long-lasting.

  • Commonly Found In: Fried foods (French fries, doughnuts), baked goods (cookies, pastries), and margarine.

Health Risks

  • Cholesterol Levels: Raise bad (LDL) cholesterol and lower good (HDL) cholesterol.

  • Health Issues: Associated with increased risk of heart disease, stroke, and type 2 diabetes.

Natural Occurrence

  • Sources: Small amounts found in some meats and dairy products, though effects on health are unclear.

Dietary Management

  • Reading Labels: Check Nutrition Facts labels for trans fats; seek to replace with healthier fats.

  • Key Identification: Look for the term 'Hydrogenated'.

Examples of High Trans Fat Foods

  • Cookies, baked snacks, fried goods.