There are two main types of fat: saturated and unsaturated. Saturated fats encompass trans fats as well. Unsaturated fats covers the category of mono- and polyunsaturated fats. Each fat molecule is composed of fatty acids and a glycerol; their makeup of hydrogen carbon bonds separates them by category. Limiting your intake of fat, including saturated and unsaturated fats, is a good step toward better health.
Saturated and Trans Fats Recommendations
Saturated fat molecules have a hydrogen attached to each carbon of the fatty acid molecules. They are said to be "saturated" with hydrogens. This combination of carbon and hydrogens makes saturated fats solid at room temperature.Trans fats are made by adding hydrogen molecules onto unsaturated fats. According to the American Heart Association, you should try to limit your intake of saturated fats to 7 percent or less of your total daily calories. Trans fats should equal 1 percent or less of your total daily calories.
Recommended Intakes For Unsaturated Fats
Unsaturated fats differ from saturated in that they do not carry a hydrogen on each carbon. In order to be termed unsaturated, there must be at least one point of unsaturation. If there is only one point, the fat is monounsaturated, but if there is more than one point of unsaturation, then it is a polyunsaturated fat. The American Heart Association recommends limiting your total fat intake to 30 percent or less of your daily calories. If you eat the recommended maximum of 7 percent of calories from saturated fats, unsaturated fats should account for 23 percent of your total calories.
Significance
The amount of fat you eat does matter. Eating a diet high in saturated fat can raise your blood cholesterol and triglyceride levels and put you at an increased risk for heart disease. However, if you replace saturated fats for unsaturated ones, you may improve your health. According to the American Heart Association, eating more unsaturated fats than saturated ones can help to improve your blood cholesterol. But eating too much fat can be bad and contribute to weight gain. For every one gram of fat you eat, you will take in nine calories, write Frances Sizer and Eleanor Whitney in "Nutrition: Concepts and Controversies."
Choosing Foods
To understand the right choices to make regarding fat, you must understand where it comes from. Most sources of saturated fats are from animal-based foods. Trans fats are in many processed and fried foods including doughnuts, fast food and commercially prepared cookies and crackers. Unsaturated sources of fat include vegetable oils, olive oil, avocados, nuts and seeds.
References
- American Heart Association: Fats
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004.
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