Unsaturated fats help make up the total fat content of food items. Unlike saturated and trans fats, they are not required on food labels. Unsaturated fats are found primarily in plants, oils and fish. While saturated and trans fats can be harmful, unsaturated fats can be used by the body to help protect the heart and increase brain function.
Function
When eaten in place of saturated and trans fats, unsaturated fats have been shown to lower cholesterol levels and decrease your overall risk of heart disease. Unsaturated fats provide the body with essential amino acids that the body is unable to make. In the body, unsaturated fats are needed for blood clotting, brain development and to help control inflammation. These fats are also needed in order for the body to absorb and use certain vitamins from the diet. Vitamins A, D, E and K are fat-soluble vitamins that must be consumed with fats in order to function properly in the body.
Types
There are two main types of unsaturated fats, polyunsaturated and monounsaturated. The terms "mono" and "poly" refer to the number of double-bonded, or unsaturated, carbons contained in the fat. Saturated fats contain no double bonds and have been shown to increase cholesterol levels in the blood. Monounsaturated fats contain one double-bonded carbon in the middle. These fats also contain high levels of vitamin E, an antioxidant, which can help to rid the body of cancer-causing free radicals. Polyunsaturated fats contain two or more double-bonded carbons and they contain important omega-3 and omega-6 fatty acids that your body needs to function properly.
Sources
Monounsaturated fats are found primarily in oils such as olive, canola, peanut, sunflower and sesame. They can also be found in peanut butter, avocados, macadamia nuts, almonds, pecans and seeds. Foods rich in polyunsaturated fats include soybean, corn, and safflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. These fats can also be found in sunflower seeds, flaxseed and walnuts.
Food Label
According to the Food and Drug Adminstration, food labels must report the amount of total fat, saturated and trans fats per serving. While there are no regulations in place at this time for unsaturated fats on food labels, some companies choose to include this information. When looking at food labels, if a serving of food provides 5 g total fat, with only 1 g saturated fat and no trans fats, the remaining 4 g of fat come from unsaturated fats. Keep total daily fat intake to less than 25 to 35 percent of your total calorie intake. To help lower cholesterol levels and promote heart health, the American Heart Association recommends that the majority of your daily fat intake come from monounsaturated and polyunsaturated fats.
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