Fats are found in many of the foods that we consume on a daily basis. One of the major macronutrients, alongside protein and carbohydrates, fats play an important role in the diet. Unlike protein and carbohydrates, however, fat is much more calorically dense. While one gram of protein or carbohydrate contains four calories, one gram of fat contains nine. The four different types of fats each provide different benefits and drawbacks.
The Basics
Fats are essential to human survival. They provide the body with warmth and energy as well as some health benefits. However, some fats provide distinct disadvantages. The healthy monounsaturated and polyunsaturated fats are found in foods such as avocados, nuts and oils. The unhealthy saturated and trans fats are found in fast foods, beef and dairy products.
Monounsaturated Fats
Healthy monounsaturated fats contain a single unsaturated carbon atom. They remain in a liquid form at room temperature, but turn solid if chilled. Monounsaturated fats provide several important benefits, including a decrease in overall cholesterol levels and a reduction in the risk of heart disease and stroke. Monounsaturated fats are also high in the antioxidant vitamin E. They are found in cooking oils, peanut butter, nuts, seeds and avocados.
Polyunsaturated Fats
Rather than the single unsaturated carbon atom contained by monounsaturated fats, polyunsaturated fats contain several. They are usually liquid regardless of temperature. Similar to monounsaturated fats, polyunsaturated fats decrease overall cholesterol levels and reduce risk of stroke and heart disease. They also contain omega-3's and omega-6's, two essential fats that the body can't produce. These fats increase brain function and aid in growth. Polyunsaturated fats are found in many vegetable oils, oily fish, seeds and nuts.
Saturated Fats
Saturated fats are one of the two unhealthy fats. Unlike monounsaturated and polyunsaturated fats, saturated fats contain a saturated carbon atom. This saturated atom ensures that they remain solid at room temperature. Saturated fats negatively affect health by increasing overall cholesterol levels and increasing the risk of heart disease and stroke. Saturated fats are found in fast and processed foods, red meats such as beef and pork, and several dairy products. The American Heart Association recommends that less than 7 percent of total calories come from saturated fats.
Trans Fats
Unlike the previously mentioned fats, trans fats are created through a process known as hydrogenation. During this process, hydrogen is added to various oils. This adds both additional texture and taste. This texture and taste, however, comes with a price. Trans fats lower healthy HDL cholesterol levels and raise unhealthy LDL cholesterol levels. They also increase the risk of heart disease, stroke and type II diabetes. Trans fats are found in fast and processed foods. The American Heart Association recommends that less than 1 percent of overall calories come from trans fats.
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