A guide about Dietary Fats
There are so many different types of fat. Your body makes its own fat from taking in excess calories. Some fats are found in foods from plants and animals and these are known as dietary fat. Dietary fat is a macronutrient that provides fuel for your body.
Fat is absolutely essential to your health because it supports a number of your body's everyday functions. Some vitamins, for instance, must have fat present in order to be actually used by our bodies. Here’s the kicker- fat is high in calories. If you eat more calories than you need, you will gain weight & not the good kind. Excess weight is directly linked to poor health & can cause a number of physical/mental issues. In addition, some types of dietary fat are thought to play a role in cardiovascular disease. Research about the possible harms and benefits of dietary fat is always evolving. And a growing body of research suggests that when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats. So let’s differentiate the 2 types of fats, shall we?
Harmful Dietary Fat
There are two main types of potentially harmful dietary fat:
Saturated fat. This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.
Trans fat. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. These partially hydrogenated trans fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease.
Most fats that have a high percentage of saturated fat or that contain trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, butter, shortening and stick margarine.
Healthy Dietary Fat
The types of potentially helpful dietary fat are mostly unsaturated:
Monounsaturated fatty acids. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that these fatty acids may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Polyunsaturated fatty acids. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fatty acids improves blood cholesterol levels, which can decrease your risk of heart disease. These fatty acids may also help decrease the risk of type 2 diabetes.
Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. There are plant sources of omega-3 fatty acids. However, it hasn't yet been determined whether replacements for fish oil — plant-based or krill — have the same health effects as omega-3 fatty acid from fish.
Here's a few examples:
Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.
Fish that are high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring.
Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower)