Fat
Overview
Fat is a type of nutrient, and it is an essential part of a healthy diet. Fats are substances that help the body use some vitamins and keep the skin healthy; they are also the main way the body stores energy. In food, there are many types of fats -- saturated, unsaturated, polyunsaturated, monounsaturated, and trans fat. To maintain your physical health, it's important to understand the difference between these fats and to know how much of each type to consume.
Types of Fat
Saturated Fat
Saturated fats are typically solid at room temperature. They are found in high amounts in foods from animals, such as meat and dairy products like butter and cheese. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.
Unsaturated Fat
Unsaturated fats, which include monounsaturated and polyunsaturated fats, are liquid at room temperature. They are different from saturated fats in that they contain one or more double bonds in their chemical structure. Unsaturated fats are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds.
Monounsaturated Fat
Monounsaturated fats have one double bond in their chemical structure. They are typically liquid at room temperature and start to solidify when chilled. Olive oil is an example of a type of fat that is high in monounsaturated fat.
Polyunsaturated Fat
Polyunsaturated fats have more than one double bond in their chemical structure. They are typically liquid at room temperature and remain liquid when chilled. Corn oil is an example of a type of fat that is high in polyunsaturated fat.
Trans Fat
Trans fats are a type of fat that are produced by hydrogenation, which is a process in which hydrogen is added to liquid vegetable oils to make them more solid. They are also found in certain types of food, such as baked goods and fried foods. Trans fats are known to increase levels of "bad" cholesterol, while decreasing levels of "good" cholesterol.
Role of Fat in the Body
Fats play a crucial role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. In terms of caloric content, fats have more than twice the amount of energy (calories) per gram than carbohydrates and proteins.
Dietary Recommendations
According to the Dietary Guidelines for Americans, adults should get 20-35% of their calories from fats. At a minimum, we need at least 10% of our calories to come from fat. The type of fat is just as important to health as the amount. Saturated fats and trans fats are known to increase the risk of heart disease, while unsaturated fats are considered heart-healthy.