Fat is essential for life, as it is one of the main sources of energy in humans. However, not all fats are the same and some have harmful properties.
White adipose tissue has the main function of storing energy, because the adipocytes that compose it contain 95% lipids, which makes them one of the most important energy reserves of the body. Its main function is that of reserve, but this tissue is also an endocrine center and acts as a protective mechanical barrier of vital organs against blows and injuries. On the other hand, brown fatty tissue has thermogenesis as its main task, generating heat in extreme situations.
As much as the media tries to make fat look bad, the reality is that itis an essential component of our body and, therefore, of our diet, thus being designated as a “macronutrient”, at the same level as carbohydrates and proteins. With all these ideas in mind, today we present the 8 types of fat, their characteristics and properties. Don’t miss it.
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What is fat and how is it classified?
In biochemical terms, the word “fat” is an umbrella that encompasses various types of lipids. Generally, it refers to molecules in which one fatty acid (monoglyceride), two fatty acids (diglycerides), or three (triglycerides) remain attached to a glycerin molecule.The most common is to refer to triglycerides in the dietary field, either in solid state (fats to use) or liquid (oils)
The word “fat” has very negative connotations in the general world, but if the right kind of fat is consumed in the recommended amounts, these macronutrients are an excellent source of energy. A metabolized carbohydrate reports 4 kilocalories, while a lipid increases the value to 9. With less food, more energy is obtained to function.
For this reason, the World Health Organization (WHO) argues that 30% of the daily energy obtained in the form of food should come from fats, yes, from “good fats”. The bulk of the diet (55-60%) should be made up of carbohydrates and, to a lesser extent, proteins (15%). Next, we present the N types of fat and their characteristics.
1. Saturated fats
Saturated fats are long-chain carboxylic acids, but they do not have double bonds between their carbon atoms. They are presented in a solid state at room temperature, which is why it is associated with animal fatin the butchery field, present in cuts of meat, as well as milk and cheese. To give you an idea, 100 grams of butter of animal origin have 51 grams of saturated fat, with the remaining percentage being saturated (21g), polyunsaturated (3g) and trans (3.3g) fats.
Historically, it has been said that saturated fats are bad, because they “increase blood cholesterol levels” of the LDL type, which has a tendency to deposit if consumed in excess on the walls of the arteries. However, studies such as Reduction in saturated fat intake for cardiovascular disease, which included more than 59,000 participants, have not shown that reducing saturated fat intake is positively correlated with a lower risk of heart attacks, strokes and other related diseases with the circulatory system.
For this reason, today the role of saturated fats in the diet and the possible effects that this may have in the long term is being reviewed. Meanwhile, the World Health Organization continues to recommend thatless than 10% of the overall diet be based on saturated fat
2. Trans fat
Trans fatty acids, also known as trans fats, are a type of unsaturated fatty acid present in products that have been subjected to hydrogenation processes(addition of hydrogen groups at high temperatures). There is no debate here, since it has been shown that a 2% increase in foods with trans fats correlates with a 23% chance of developing coronary heart disease.
Trans fats do not provide any type of benefit to the body, since they only promote the deposition of “bad” cholesterol on the walls of the arteries and promote cardiovascular damage. It is not surprising, therefore, that the EU has established a maximum of 2% of trans fats in any food and in many other states they are directly prohibited.
3. Unsaturated fats
Unsaturated or unsaturated fats are liquid at room temperature, so they come in the form of oils, such as olive, sunflower, or corn. These fats are present in foods that are considered healthy by nutritionists (avocados, nuts, etc.) and should ideally make up almost all of that 30% of fat caloric intake that we have previously mentioned. In turn, unsaturated fats can be broken down into several categories.
3.1 Monounsaturated fats
Monounsaturated fats are those that have a single carbon-carbon double bond in their structure. They are classified as “good” because they help reduce plasma levels of cholesterol associated with LDL lipoproteins (we have established that they are the ones that promote atherosclerosis) and promote the maintenance of “good” cholesterol (HDL).
These fats are present in avocado, olive oil, nuts and other vegetable oils. Of course, consuming monounsaturated fats and not reducing the consumption of saturated or trans fats is not going to balance the scales in a miraculous way.
3.2 Polyunsaturated fats
As their name suggests, they are fats that have more than one double bond between their carbonstag. In turn, they can be cleaved into omega-3, omega-6, and omega-9 fatty acids. We explore them briefly.
3.2.1 Omega-3 fatty acids
Omega-3 fatty acids are found in plant-based foods, such as canola oil, soy products, walnuts, and others. It also occurs as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in salmon, anchovies, sardines, and other seafood. These biomolecules get their name because the first double bond is at position 3 of carbon.The clearest example within this group is linoleic acid .
3.2.2 Omega-6 fatty acids
These are found, above all, in oils of vegetable origin that we have already named. They get their name because the first double bond in the three-dimensional structure of the fat molecule is at carbon 6. Interestingly, studies such as ω3 fatty acids effectively prevent coronary heart disease and other late-onset diseases: the excessive linoleic acid syndrome explore the idea that an excess of foods with omega-6 fatty acids in the diet could increase the risk of certain diseases .
More than the amount of omega-6 per se, it is the omega-6/omega-3 ratio in the diet that is being studied scientifically. It is stipulated that the ratio in the food industry is 10:1, sometimes 30:1, when the ideal is 4:1 or less. Today, the excess of omega-6 fatty acids in health and its relationship with arthritis, osteoporosis, heart problems and fluctuations in moods, among many other things, are being studied.
3.2.3 Omega-9 fatty acids
Omega-9 fatty acids are named for the position of their first double bond, located at carbon 9. Some ω9 are found in animal fat and others in vegetable fat, but their biological effect lies, above all, in interactions with omega-3 and omega-6 .
Summary
As you have seen, the world of caloric intake and fats has been the subject of debate in the scientific community for many years, since not everything we took for granted a few decades ago was entirely correct. It seems that unsaturated fats are not so bad, while some apparently healthy polyunsaturated fats (such as omega-6) in excess could be linked to several serious long-term health problems.
If we want you to keep an idea from this list, it is that, in general, fats are not bad and 30% of the diet should be made up of them, better if they are of vegetable origin or come from fish and light meats (chicken , turkey, etc). In any case, we can say that trans fats increase the risk of death and must be avoided at all costs, since their benefits are nil.
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