This article outlines the main difference and importance of the various types of fat.
Fat can be categorized into three categories:
- Monounsaturated fats
- Polyunsaturated fats
- Saturated fats
The main function of fat is for the repair and functioning as well as the growth and development of the body. It offers insulation and cushioning for the body. It functions in nerve transmission, hormonal production and brain functioning.
Fats are found in foods like avocado, oils, cakes, chocolate, dairy, pastries and butter.
All fats are 100% fat although some fats are healthy and some are unhealthy. Various fats have various effects on weight and health of each individual.
When fat is taken in and absorbed, it is either transported to cells for conversion or it accumulates in the fat cell. There are two places where fats can accumulate. Fat can be stored around the organs (viscerally) or under the skin (subcutaneously) and burn-up at different speeds according to its molecular structure. Fat is stored as a four- part molecule triglyceride. It contains one glycerol and three molecules of fatty acid.
Monounsaturated fats
These fats are generally high in Vitamin E and are found in foods such as pumpkin seeds, sesame seed, cashews, almonds, avocado, olive oil and olives. Providing essential fatty acids they are also believed to lower cholesterol and aid in reducing heart disease.
Monounsaturated fats are usually liquid at room temperature.
Hint: Aim to limit the intake of saturated fats and eat more monosaturated fats.
Polyunsaturated fats
These fats include the essential fatty acids of omega-3 and omega-6 which fight against coronary heart disease. Usually liquid at room temperature, polyunsaturated fats can be found in sources such as fish, sunflower-seed and plant oils, safflower, soy and corn.
Saturated fats
Saturated fats are solid at room temperature and come from sources such as cocoa fat (chocolate), palm kernel oil, palm oil and coconut oil. Most of these fats are found in animal sources as well.
Why should these fats be avoided?
In our body, the liver creates blood cholesterol from saturated fat. Therefore the more saturated fat we eat the more blood cholesterol the liver makes. Unnecessary blood cholesterol can lead to atherosclerosis which is a blocking of the arteries. In addition high blood cholesterol has been associated with coronary heart disease, high blood pressure and high cholesterol.
Cholesterol
Cholesterol is a form of fat. It is imperative for brain and nerve function as well as hormonal production.
Hint: The average body (70kg) carries approximately 90000-135000 calories (10-15kg) of fat. More importantly the quantity of fat available for energy is almost unlimited!
