Know The Different Types Of Fats And Their Effects On Body Health

JAKARTA - Fat is needed by the body to carry out several functions. Fat is a source of energy and is responsible for protecting the skeleton and nerves. Fat also helps other nutrients do their job. However, not all types of fat benefit the body.

For example, saturated fat and trans fat can increase cholesterol levels and increase the risk of various diseases. Meanwhile, unsaturated fats consisting of monounsaturated and polyunsaturated can support health.

Meats, dairy products, snacks, and baked goods contain saturated and trans fats. While some healthy sources of unsaturated fats can be obtained from nuts, oils, seeds, and avocados.

Quoting Medical News Today, Monday, March 1, VOI will discuss the types of fat and what types of food contain good and bad fats.

What is fat?

Fat is classified into several parts, depending on its characteristics. Fat or fatty acids. This term can refer to any type of fat, but "fat" usually describes fat that is solid at room temperature. Lipids can refer to any type of fat, regardless of whether they are liquid or solid. Oil can describe any fat that is liquid at room temperature.

Animal fats include butter, cream, and fats in meat, such as lard. Vegetable fats include fat in olives and avocados, peanuts, flaxseeds, and corn.

Fat is one of the important foods needed by humans and animals. The body stores fat for protection, warmth, and energy. Regardless of type, all fats have the same number of calories at 9 calories per gram. This amount is the most compared to solid carbohydrates and protein, which is only around 4 calories per gram.

Different types of fat have different effects on health, especially blood and heart health. Next, we will discuss the effects of different types of fat on body health.

Saturated fat

Saturated fats are solid at room temperature and are sometimes called solid fats. The basic carbon structure of these fatty acids is concentrated with hydrogen atoms. Saturated fat can cause illness if a person consumes too much of it for a long time.

High saturated fat intake can increase cholesterol or LDL (low-density lipoprotein) levels in the body. As a result, it can increase the risk of cardiovascular disease and stroke. The American Heart Association (AHA) recommends a person not to consume more than 13 grams of saturated fat per day.

Some sources of saturated fat include animal meat, dairy products, except those that are fat-free, processed foods, including baked goods, snacks, and french fries. Some vegetable oils, including coconut oil, palm oil, and butter.

Research shows that a person can replace saturated fat sources with healthier foods, such as nuts, avocado, beans, whole grains, and vegetables.

Unsaturated fats

Unsaturated fats are liquid when left at room temperature and come mostly from vegetable oils. These fats are often considered "good" fats. Unsaturated fats are divided into two, namely monounsaturated fats and polyunsaturated fats. Monounsaturated fats can lower LDL, or "bad" cholesterol, and maintain levels of "good" or high-density lipoprotein (HDL) cholesterol.

Sources of monounsaturated fats include, olives and olive oil, nuts, peanut butter, and avocados. Meanwhile, sources of polyunsaturated fats include oily fish, such as sardines, mackerel, trout, and salmon, safflower oil, grapeseed, soybeans, sunflower, nuts, seeds, and eggs.

Trans fat

Trans fat is fat that is produced by humans. This fat is produced by adding hydrogen to liquid vegetable oil to make it denser. Another name for trans fat is partially hydrogenated oil.

Trans fats have a bad effect on health. Trans fats raise LDL cholesterol levels and lower HDL cholesterol levels, thereby increasing the risk of heart disease, stroke, and type 2 diabetes.

The World Health Organization (WHO) estimates that trans fats cause 500,000 cardiovascular deaths each year.

Sources of trans fat can be obtained through fried foods such as french fries, donuts, pastries, biscuits, pizza, crackers, packaged foods, and fast food. If you see an ingredient list on a food packaging that says "partially hydrogenated oil," that means the product contains trans fats.

The American Heart Association recommends that trans fat consumption should not exceed 5-6 percent of a person's total calorie intake. However, consuming any amount of fat increases the risk of disease in a person's body.