Along with carbohydrates and proteins, fats are one of the three basic macronutrient groups in the human diet. Fatty acids, which are another name for fat, are composed of the three essential elements carbon, hydrogen, and oxygen, with carbon making up a large portion of the composition. The majority of the fats required for fundamental physiological activities are produced by our bodies. However, those that the body cannot make and that must be consumed through diet are referred to as Essential Fats. The three primary forms of fat are unsaturated fats (got from plant-based food), saturated fats (got from animal-based) and trans fat (that are got from processed, commercially produced foods). Unsaturated and saturated fats are equally essential to the body. Unsaturated fats are considered to be good for the body as it promotes good cholesterol levels in the body while saturated fats overconsumption leads to an increase in bad cholesterol level in the body.
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Saturated fats are defined as fats that are firmly packed with no double bonds between the fatty acids. Despite a few exceptions, the majority of substances are solid at ambient temperature. According to the definition of saturated fats, these fats usually obtained from animal foods, packaged foods etc consist of chains of carbon molecules without any double bonds in between. Each carbon molecule holds the maximum number of hydrogen atoms conceivable because there are no double bonds between any of the carbon molecules. Because the hydrogen atoms in their carbon molecules are saturated thus the saturated fats receive their name.
The important functions of saturated fats: Fat is essential for the body as it provides energy (9 calories per gram), protects and insulates the body and stores nutrients. Fat can also produce hormones and regulate the body's temperature and the production of fat-soluble vitamins like A, D, E and K require fat for absorption
Characteristic features of saturated fats −
They are solid at room temperature, and difficult to break up.
It can absorb and ultimately deliver more energy than carbohydrates or proteins since it is dense and challenging to break down and stick to the body as cholesterol.
The shelf life of saturated fats is higher, for example, packaged or canned foods, and desserts.
Relatively high melting points are observed in saturated fats.
Some examples of saturated fats −
Several oils are made from plants, including coconut, palm, and kernel oils.
Beef, livestock, and pork
Bologna, bacon, sausages, hot dogs, and other processed meats
Cookies, chips, pastries, and packaged snacks
Goods made from dairy, including milk, cheese, and butter
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Health impact of eating saturated fats −
Consuming foods high in saturated fats raises blood cholesterol levels (LDL cholesterol). High LDL cholesterol levels can clog arteries and raise the risk of heart disease and stroke.
Obesity and type II diabetes risks are on the rise.
Processed meats in the daily diet may raise the risk of cardiovascular disease.
Ingesting dairy products may lessen the risk of cardiovascular disease.
A fat or fatty acid that has both single and double bonds is known as unsaturated fat. The chemical structure of unsaturated fats shows the presence of carbon, hydrogen, and oxygen atoms with more double and triple bonds. Unsaturated fats normally appear in liquid form at room temperature. Unsaturated fats, which are good for us when consumed in moderation as part of a healthy diet, are a type of fat that may be found in plant-based foods, oils, and seeds. Helps to lower blood cholesterol levels. Unsaturated fats are divided into two. They are −
Monounsaturated fats − The structure of this kind of unsaturated fat consists of just one double bond. Monounsaturated fats, such as canola oil and olive oil, are normally liquid at room temperature.
Polyunsaturated fats − They have two or more double bonds in their constitution. At room temp, they are likewise liquid. Sunflower oil, corn oil, and safflower oil are examples of polyunsaturated fats.
Characteristics of unsaturated fats −
When stored in the refrigerator, monounsaturated fats maintain their liquid consistency at room temperature.
Whether they are at room temperature or in the refrigerator, polyunsaturated fats stay liquid.
Unsaturated fats are more likely to be in a liquid condition when maintained at room temperature because they have a lower melting point than saturated fats.
Unsaturated fats have a greater tendency to spoil sooner.
Unsaturated fat-containing foods examples: Nuts, Canola, vegetable, or plant oils, Fish containing omega-3 unsaturated fatty acids, such as salmon, tuna, and anchovies, Olives and Avocados are some common examples.
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Health impacts of eating unsaturated fats −
Unsaturated fats reduce the risk of heart attack and stroke by preventing fatty deposits, sometimes known as plaques, from accumulating in the arteries.
Monounsaturated fatty acids might aid in increasing HDL levels.
Polyunsaturated fatty acids aid to prevent arterial hardening, lowering blood pressure, and protecting the body from irregular heartbeats by preventing blood platelets from clotting and sticking to artery walls.
Omega-3 fatty acids, a subclass of polyunsaturated fat, help to lower the risk of coronary artery disease, Eg. Low mercury-containing fatty fish.
Omega-6, a polyunsaturated essential fatty acid, also seems to lower the risk, eg. Walnuts, sunflower seeds etc.
| Saturated fats | Unsaturated fats |
|---|---|
| Consist of just one bond | At least one double bond is present |
| The daily intake shouldn't exceed 10% of total calories. | Daily intake ought to be greater than 30% of total calories. |
| Saturated fats are often those sourced from animals. | Most fats originating from plants are classified as saturated fats. |
| No sub-categories | 2 sub-categories: monounsaturated and polyunsaturated fats |
| At room temperature - solid | At room temperature - liquid |
| Don't ruin it quickly | Ruin quickly |
| The melting point is high | Low melting point |
| Increases bad cholesterol level - low-density lipoproteins (LDL). | Reduces low-density lipoproteins (LDL) and increases high-density lipoprotein (HDL) - good cholesterol |
| Examples − meat, palm oil, butter | Examples − Walnut, avocado, soybeans |
The body requires both saturated and unsaturated fats to remain healthy. They should be consumed in moderation, though, as too much of anything can be bad for one's health. In their chemical makeup, saturated fats are devoid of double bonds and are saturated with hydrogen atoms. At least one double bond can be found in the chemical structure of unsaturated fats. Compared to saturated fats, unsaturated fats are healthier. However, it's important to eat both kinds of fat in the proper amounts.
Q1. What is trans fat?
Ans. Trans fat is a form of unsaturated fats which can be made from vegetable oils and some animal products like meat and milk.
Q2. How are saturated fats related to palm oil?
Ans. 50% of the fatty acids in palm oil are saturated, and 50% are unsaturated (40 per cent monounsaturated and 10 per cent polyunsaturated).
Q3. Which has more energy, fats or sugar?
Ans. Fats have more energy than sugar because their carbon atoms are reduced.
Q4. Which is the good cholesterol in the body?
Ans. HDL - high-density lipoprotein
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