Healthy Fats and Unhealthy Fats

Fats are an essential component of good health and happiness. Small amounts of ‘healthy fat’ are required for our bodies to function and avoid diseases. On the other hand, many modern diets include significantly more fat than our body requires. Excessive fat consumption, especially unhealthy fats, can lead to major health problems such as obesity, high blood pressure, and cholesterol. All of these conditions increase the risk of cardiac disease. In reality, doctors and nutritionists advise that specific healthy fat foods be consumed. So, what exactly are healthy and unhealthy fats? Let’s find out.

Healthy Fats: What Are They?

Fat comes in a variety of forms in your diet. While they’re all high in calories, some are regarded as healthy, and some aren’t. The majority of foods have a mixture of fats. Healthy or good fats are beneficial to the body. They aid in regulating hunger hormones, preventing heart problems, the uptake of fat-soluble vitamins, and the movement of nutrients throughout the body. Monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) are the two categories of healthy fats.

Different Types of Healthy Fats

Monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs) are considered healthy fats as per the Dietary Guidelines for Americans (2015-2020).

• Monounsaturated fats

Monounsaturated fats are fat molecules with one unsaturated carbon link, commonly known as a double bond, in the molecule. Monounsaturated fat-containing oils usually are liquid at room temperature. These oils, however, solidify when cooled. Examples of healthy fats foods and oils containing monounsaturated fats are sesame oil, avocados, olive oil, peanut butter, sunflower oil, etc.

• Polyunsaturated fats

Three fatty acids and one glycerol molecule make up the structure of polyunsaturated fat. The number of double bonds in PUFA is at least 2 or more. PUFAs are distinguished from saturated fats and monounsaturated fats by their unique structure.

Polyunsaturated fats, like monounsaturated fats, are a good form of fat that can help maintain heart health. They also have an impact on a variety of other elements of health. Improved sleep, less menstruation discomfort, healthy joints and bones, and better mental health are a few of the additional polyunsaturated fat advantages. Omega-3 fatty acids and omega-6 fatty acids are the two primary forms of polyunsaturated fat. These are distinct in terms of the chemical structure and double bond placement. Their impact on your overall health is also different from each other.

• Omega fatty acids

These are polyunsaturated fats, also referred to as essential fatty acids. They are essential in your diet because they cannot be synthesised by the body, unlike other fats. Grass-fed meats, walnuts, salmon, flaxseeds, etc., contain omega-3 fatty acids. On the contrary, omega-6 fatty acids are present in grapeseed oil, safflower oil, etc.  omega-3 fatty acids are known to improve brain and heart health. According to research, these 2 essential fatty acids should be consumed in a balanced ratio for best health.

Healthy Fats Benefits

There are several benefits of eating healthy fats foods, which include

• Lesser risk of diabetes

According to research, substituting trans and saturated fats in the diet with unsaturated fats improves insulin sensitivity and lowers the incidence of type 2 diabetes.

• Reduced belly fat

A higher intake of monounsaturated fats (rather than saturated and trans fats) was connected to fewer fat deposits around the belly and lower insulin resistance. It is according to a study published by the American Diabetes Association.

• Reduction of inflammation

Omega-3 fatty acids specifically have been found to aid in the reduction of inflammation. It thereby assists in lowering injury risk and enhancing heart health.

Unhealthy Fats

As the name suggests, unhealthy fats are not beneficial to the body where foods high in fat are low in carbs. In a healthy diet plan, unhealthy fats must be reduced or avoided. Trans and saturated fats are both included in these fats. Animal-based items, such as meats, butter, and cheeses, are high in saturated fats. Commercially baked items, a few fast foods, and margarine include trans fats.

Different types of unhealthy fats

Unhealthy fats are of two kinds: Trans fats and saturated fats, which are foods high in fat and low in carbs. 

• Trans fats

The form of dietary fat, termed trans fat, is the worst. It’s a byproduct of the hydrogenation process used to form solids from healthy oils and keep them from turning rancid. There are no proven health advantages associated with trans fats, and there is no acceptable intake level. As a result, they have been declared illegal in the USA. Trans fat consumption raises the quantity of bad cholesterol or LDL in the blood while lowering the amount of good HDL cholesterol. Inflammation, connected to diabetes, strokes, cardiac diseases, and other chronic illnesses, is caused by trans fats. Foods containing trans fats are biscuits, cakes, frozen pizza, fried items like doughnuts, etc.

• Saturated fats

Saturated fats possess only single bonds among carbon molecules and are filled with hydrogen molecules. Saturated fats are solid at room temperature due to the saturation of hydrogen molecules, whereas unsaturated fats are liquid at ambient temperature. Different types of saturated fats (depending on carbon chain length) have varying effects on your general health.

A few examples of saturated fats are pork, lamb, cocoa butter, palm oil, cheese, beef, etc.

Conclusion

According to research, the type of fat you consume, rather than the amount, significantly impacts your health. The food you eat is a mixture of fats. Some of these fats are beneficial to your body, while others aren’t. The beneficial fats are termed healthy fats, segregated into monounsaturated and polyunsaturated fats. Consuming foods high in fat and low in carbs is essential to maintaining health. The fats to avoid in this healthy diet plan are the unhealthy fats divided into trans and saturated fats.