What types of fats are in food

Fats that were once considered bad in nutrition, should limit or avoid fats in foods to prevent weight gain and health problems such as heart disease and diabetes. However, not all fats are not healthy.

1. Functions of fats

Fat has many important functions in the body, including:

  • Power Supply
  • Keep your body warm
  • Building cells
  • Protection of internal organs
  • Help the body absorb vitamins from food
  • Hormone production helps the body work well

Not all types of fats are harmful to healthy porcelain, it is important to have a balance between fats and nutrients in the daily diet accordingly.

Fat metabolism and absorption diagram

Fat metabolism and absorption diagram

2. Differences between saturated and unsaturated fats

Fats in the diet can be healthy or harmful:

  • Unsaturated fats are healthy fats.
  • Saturated and trans fats are often not healthy.

The difference between fats lies in their chemical structure. All fats are made up of a chain of carbon atoms that bond together or bond with hydrogen atoms.

In saturated fats, carbon atoms are completely covered, or "saturated" with hydrogen atoms. This makes them solid at room temperature. While unsaturated fats have fewer hydrogen atoms associated with carbon atoms, leading to this fat in the form of liquids at room temperature.

2.1 Saturated fats

Diets rich in saturated fats can increase total cholesterol levels and increase the amount of harmful LDL cholesterol, causing blockages to form in the heart and many other places in the body. LDL cholesterol increases the risk of heart disease.

You will find foods containing saturated fats in the following foods:

  • Types of red meat: Beef, lamb, pork

Red meat

Red meat contains large amounts of saturated fat
  • Chicken and other poultry
  • Whole milk products such as milk, cheese and cream
  • Butter
  • egg
  • Palm oil and coconut oil

Currently, there is some controversy in the medical community about saturated fats. Some studies have found no evidence that these fats directly contribute to heart disease. And some types of saturated fats such as milk can be more healthy than others, such as red meat. The American Heart Association (AHA) has recommended that people consume no more than 5% or 6% of their daily calorie intake from saturated fats. So, if consuming 2,000 calories a day, then limit saturated fat to 120 calories or 13 grams of saturated fat per day.

2.2 Trans fats

Small amounts of trans fat are found in natural foods of animal origin such as meat and milk. But most trans fats are found in industrial processes. Trans fats help preserve food longer and make food tas better, easier to shape. You can find trans fats in the following foods:

  • French fries and other fried foods.
  • Sponge cakes, pies, crackers, donuts and other baked goods
  • Margaron.


Trans fats found in margaron
  • Roasted butter popcorn in the microwave Popcorn
  • Frozen pizza

Trans fats can be tasty, but not healthy. This type of unhealthy fat increases LDL cholesterol levels leading to an increased risk of heart disease, stroke and type 2 diabetes and a decrease in "good" HDL cholesterol. The American Heart Association recommends that people should not eat more than 1% of daily calories from trans fats.

2.3 Unsaturated fats

Unsaturated fats mainly come from vegetables, nuts and fish. They are liquid at room temperature. Since these fats are good for the heart and the rest of the body, experts recommend eating unsaturated fats instead of saturated and trans fats.

Unsaturated fats take two forms:

2.3.1 Monounsaturated fats

Monounsaturated fats have an unsaturated chemical link. Oils, for example, are monounsaturated fats that should be in the form of liquids at room temperature, but they turn solid when cooled. You will find monounsaturated fats in foods as follows:

  • Avocados
  • Olive oil, caner oil and peanut oil
  • Almonds, hazelnuts, pea and other nuts

Olive oil

Monounsaturated fats found in olive oil

2.3.2 Polyunsaturated fats

Polyunsaturated fats have many unsaturated chemical links. Poly unsaturation oil in liquid form at both room temperature and in the refrigerator. You will find polyunsaturated fats in foods as follows:

  • Flaxseed, corn, soybeans and sunflower oil
  • Walnuts
  • Salmon, tuna and other fatty fish

There are two types of polyunsaturated fats: omega-3 and omega-6 fatty acids. Omega-3 fatty acids take three forms:

  • Eicosapentaenoic acid (EPA) – found mainly in fish
  • Docosahexaenoic acid (DHA) – also found mainly in fish
  • Alpha-linolenic acid (ALA) – from plant sources such as healthy beans, vegetable oils and nuts.

Many studies show that the addition of omega-3 fatty acids reduces the risk of cardiovascular disease. These essential fats cannot be produced on their own so you should eat various fish such as salmon, fish and herring at least 2 times a week.

Omega-6 fatty acids are found in foods such as greens, nuts, nuts and vegetable oils.

The American Heart Association recommends consuming about 5% to 10% of daily calories from omega-6 fatty acids.

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About: John Smith

b1ffdb54307529964874ff53a5c5de33?s=90&r=gI am the author of Share99.net. I had been working in Vinmec International General Hospital for over 10 years. I dedicate my passion on every post in this site.


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