THE FATS WE EAT

Fats are one of the three macronutrients we need in our daily consumption. Providing 9 calories per gram, they can bring up the caloric intake much faster than proteins and carbohydrates. Calories are not just calories, their source matters, and proving the body with good quality and the right amount of fats is essential for our health.

FOUR DIFFERENT KINDS OF FATS

UNSATURATED FATS

Most unsaturated fats remain liquid at room temperature. Many sources of unsaturated fats blend a combination of polyunsaturated and monounsaturated. The benefits of both are pretty similar; the main difference is in their chemical structure.

POLYUNSATURATED

STRUCTURE

From the chemical point of view, polyunsaturated fats are those that contain two or more unsaturated carbon bonds in their molecules. They are typically liquid at room temperature and start turning solid when cooled down.

IMPACT

Polyunsaturated fats help to reduce the low-density lipoproteins (LDL), lowering the risk for heart diseases and strokes. Oils rich in polyunsaturated fats also provide vitamin E, which plays a role in the formation of red blood cells. Vitamin E helps the body in the utilization of vitamin K, widens blood vessels, and keeps blood from clotting inside them. Omega-3 and omega-6 fatty acids, essential nutrients for many functions in the body, are found in the polyunsaturated fats contained in fish oils.

MONOUNSATURATED FATS

STRUCTURE

Monounsaturated fats, also referred to as double-bonded, contain one unsaturated carbon bond in their molecule. Just as polyunsaturated fats, they are typically liquid at room temperature and start turning solid when cooled down.

IMPACT

Monounsaturated fats can also provide vitamin E, as well as lower the LDL. The main difference from polyunsaturated fats is that they don’t offer Omega-6 or Omega-3 fatty acids.

SATURATED FATS

STRUCTURE

From a chemical point of view, saturated fats are molecules that have no double bonds between the carbon molecules. Instead, they are saturated with hydrogen molecules. Saturated fats are typically solid at room temperature.

IMPACT

Contrasting with the unsaturated fats, saturated fats elevate the levels of LDL, increasing the risk of heart diseases and strokes. The American Heart Association recommends less than 6% of the caloric intake from saturated fats.
Animal products, like meat and dairy, are the primary sources, but saturated fats can also be found in coconut or palm oil.

TRANS FATS

There are two main kinds of trans fats in foods: naturally-occurring and artificial trans fats. Some animals produce trans fats in their guts. Food, such as milk and meat products, made from those animals will carry small amounts of trans fats. Artificial trans fats (also called trans fatty acids) are produced in an industrial process by adding hydrogen to vegetable oils to make them more solid.

The main source for trans fats in processed food is “partially hydrogenated oils.” The U.S. Food and Drug Administration (FDA) has determined that partially hydrogenated oils are not Generally Recognized as Safe (GRAS) in human food.

THE WAY THE BODY UTILIZES FATS

DIGESTION AND UTILIZATION

Fats play many roles in our health and activities. It is essential to understand that fats are a required portion of healthy eating. The digestion of fats is a long process, which can take between 30 and 50 hours, varying from person to person.
The body can metabolize the fatty acids, in combination with oxygen, to provide steady, long-lasting energy, which is utilized for aerobic activities, and basic bodily functions (as in resting). 
In the presence of low glucose, the liver can convert the fatty acids in ketones, which can be utilized by the muscle cells for anaerobic activities. 

STORED ENERGY

DO FATS MAKE US FAT?

The body utilizes two primary sources of energy: sugars and fats.

Sugars are converted into glucose and stored in the form of glycogen for anaerobic activities and body functions. The body stores glycogen in the liver and muscles. On average, the human body can store roughly 2000 calories in glycogen.

 Fats, in the form of fatty acids, are stored in the adipocytes (fat cells) and retrieved to supply the demand for energy. Adipocytes don’t change in quantity but in size, enlarging or shrinking to accommodate the supply of fats (without limits).

After the body maxes out the limited storage for glycogen, the remaining glucose gets converted into fatty acids and stored in the adipocytes.

FAT DIGESTION AND CHOLESTEROL

Due to their chemical structure, unsaturated fats can be converted into ketones more efficiently, and transported to the cells for its oxidation. Saturated fats are not processed so easily, leaving a trace of LDL behind.

RESEARCH BEFORE COMMITTING

There is a wide variety of dietary trends. They are all based on the proportion and source of the macronutrients that determine your caloric intake. Before enrolling in any nutritional regime, take the time to research the function, benefits, recommendations, and consequences of the macronutrients you are planning on eating. Consult with reliable sources, such as the American Heart Association, the Centers for Disease Control and Prevention, the Mayo Clinic, etc.
Remember, publishing a false statement or claims on the internet, requires little effort, and no scientific study to support it.

Source: American Heart Association, Oxford Academy