Fats are also known as lipids and they help in the absorption of fat-soluble vitamins minerals. They are a huge source of energy coming in at roughly 9 calories per gram. Dietary fats can be found in both plant and animal sources. You can tell how saturated an item it is by its physical state at room temperature, the more saturated something the more solid it will appear. There isn’t really a current RDA for total fat intake the US uses AMDR (Acceptable Macronutrient Distribution Range) of 20 to 35% for adults. Note that it is the source of fat is more important than the amount of fat. You can have fats from your plants that are good for you as opposed to processed vegetable oils which are not as good for you.
There are various types of fat, s one of them is monounsaturated fatty acids. They have one double bond in its structure and remain liquid at room temperature
Sources: peanuts, avocados and oils (olive, avocado, canola, vegetable) seeds & legumes are also great sources.
Polyunsaturated fats have at least 2 double bonds and can be liquid at room temperature and in the refrigerator. They are required for growth, & reproduction.
Sources: flaxseeds, fish oils, seeds, nuts & oils.
Saturated fats don’t have a double bond find them and come from animals. They are known to raise your blood cholesterol and blood heart disease. It suggested to eat as little possible wall consuming food.
Sources: meats, cheese & other dairy products, pizza, burgers, etc.
Trans fats these are unsaturated fats creating a lab II hydrogenation, you do not want to consume this because it’s found in process fried and fast food to you increase the shelf life of them.
Sources: fried & battered foods, margarine sticks, cakes, pancakes, shortening.
This is a waxy like substance that is naturally occurring in all parts of your body. Don’t freak out because it’s required. It’s necessary for producing hormones and bile acids that help digest the fat. You don’t need a lot of cholesterol for all the things that it does and the liver is pretty good at producing what you do need. This is roughly 800 to 1000 milligrams a day. Too much cholesterol can lead to arthrosclerosis which is when the fat and cholesterol deposited into the walls of the arteries start clogging them up and making it hard for blood to get through. You can see where this is going your heart doesn’t get the blood it needs is going to stop and you will be dead. Pretty simple. Keep your cholesterol levels regulated and you won’t get dead! 🙂
Do what you can to limit your saturated and trans fats. The risks from consuming them include heart disease, types of cancers, kidney disease, & diabetes. It’s just not good, so pay attention to the other ones, those ones are the good just stay away from the saturated & trans fats.
How well do you monitor your fat levels in food? Do you find the different types of fat confusing? Tell me in the comments below and I’ll try to explain better!