Fats are characterized according to the degree of saturation of the molecule. Fats are required for your health by enhancing the absorption of fat-soluble vitamins, helping with nerve transmission and contributing to the health of cell membranes, according to Health Castle. However, not all fats are the same.
Saturated Fats
Saturated fats have the property of being solid at room temperature and are mainly found in animal foods. Butter, cheese, egg yolks, cream, milk, meat and chicken skin are rich in saturated fats. There are also some vegetable sources of saturated fats, which mainly include tropical oils such as coconut, palm oil, palm kernel oil and cocoa butter, according to the American Heart Association.
Polyunsaturated Fats
Polyunsaturated fats are usually liquid at room temperature and can be categorized as omega-6 fatty acids or omega-3 fatty acids. Polyunsaturated omega-6 fats are found in corn oil, soy oil, safflower oil, sunflower oil and some nuts, while polyunsaturated omega-3 fats are found in cold water fatty fish, fish oils, flax seeds and walnuts.
Omega-6 Vs. Omega-3 Polyunsaturated Fats
Within the polyunsaturated fat category, there are omega-6 and omega-3 fatty acids. Both are considered essential nutrient for health, but a specific ratio between these two fatty acids is required for optimal health. Humans evolved eating a diet with an omega-6 to omega-3 ratio of one to one. However, the typical American now consumes a diet with an omega-6 to omega-3 ratio of about 16 to one, as reported by a review published in 2008 in "Experimental Biology and Medicine." The increased ratio is due to a decrease in the consumption of omega-3 rich foods, such as fish, and a higher consumption of omega-6 from vegetable oils. Because omega-6 fatty acids promote inflammation, they are thought to contribute to the higher prevalence of chronic diseases in Western societies, such as cancer, cardiovascular diseases and other inflammatory and autoimmune diseases. For this reason, it is wise to incorporate more polyunsaturated omega-3 rich foods into your diet and to reduce your intake of polyunsaturated omega-6 fats.
Saturated Fats and Heart Health
Saturated fats are considered by many health authorities and health-care professionals to be the "bad" fat. However, more studies are showing that the link between saturated fat and heart disease may not be as significant as once thought. For example, a meta-analysis looked at data from about 350,000 subjects included in 21 studies and followed for a period ranging between five and 23 years and found that there is no significant evidence showing that saturated fats are associated with cardiovascular and coronary heart diseases, as published in January 2010 in the "American Journal of Clinical Nutrition." Therefore, saturated fats are probably not as bad for your health, especially in the context of a diet containing a lower amount of carbohydrates, especially from refined grains and sugar, according to "Nutrition & Metabolism."
References
- Health Castle: Good Fats and Bad Fats
- American Heart Association: Knowing Your Fats
- American Journal of Clinical Nutrition: Meta-analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease
- Experimental Biology and Medicine: The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Disease
- Nutrition & Metabolism: The Case for Not Restricting Saturated Fat on a Low Carbohydrate Diet
Member Comments