Saturated fats and unsaturated fats are nutritional components that can provide you with many health benefits if used correctly. Do you know what foods you should eat?
The role of fat is essential for your body in boosting energy and performing many important processes such as the absorption of some vitamins and minerals.
Fat is divided into 3 types: trans fat, unsaturated fat and saturated fat. Trans fats are bad fats that have no nutritional value and are bad for your health. This fat is often found in fried, fried, processed, or baked foods.
The other two types of fats, saturated and unsaturated, will be helpful if you use them in moderation and the right way. Let’s find out the difference between these two types of fat to add to your daily diet in a healthy way.
What is saturated fat?
Saturated fats are saturated fatty acids that have no double bonds and are usually solid at room temperature. Foods high in saturated fat include beef, lamb, pork, chicken, dairy products like ice cream, whole milk, butter, cheese, oils like coconut oil and palm oil.
Saturated fats, when used correctly in moderate doses, will help you absorb nutrients, promote metabolism and help you curb cravings. This fat also has good heat resistance, so it produces less toxins that are bad for your health during cooking.
Some people believe that saturated fat increases the risk of heart disease by increasing LDL cholesterol and other factors that are harmful to the heart. However, researchers have not yet come to a precise conclusion about the effect of this type of fat on the heart.
A 2014 study found no association between saturated fat intake and heart disease risk, while other studies found the opposite. The ability to affect the health of saturated fat also depends on many other factors such as dosage, chronic disease …
Although this conclusion is not clear, you should only consume the recommended amount of saturated fat because you consume too much, it will increase LDL cholesterol which is bad for health.
What is unsaturated fat?
Unsaturated fats are usually at room temperature, with two main types being monounsaturated and polyunsaturated fats.
Research shows that consuming monounsaturated fats from plants will help you reduce the risk of cardiovascular disease. Foods high in this fat include olive oil, peanut oil, avocado, nuts, beans …
Your body needs polyunsaturated fats to function, exercise muscles and support blood clotting. These fats are divided into two types, omega-3 and omega-6 fatty acids, of which omega-3 fatty acids are beneficial for heart health.
The best sources of omega-3 fatty acids are:
- Chia seeds
- Soy bean
- Hemp seeds
- Sunflower seeds
- Flaxseed and linseed oil
- Fatty fish like sardines, tuna, salmon, mackerel and herring
- Omega-6 fatty acids can be found in foods like canola oil, rose oil, soybean oil, sunflower oil, walnut oil, and corn oil.
You should only consume omega-6 fats in moderation. Consuming too much of this fat will increase inflammation in the body and increase the risk of certain health problems like obesity.
Recommended fat levels
Everyone needs both saturated and unsaturated fat. However, experts recommend using saturated fat in moderation with less than 6% of daily calories (about 120 calories in a 2,000-calorie diet a day).
The total amount of fat that you absorb for the body in a day should only range from 20-35%, equivalent to 44-77g of fat in a 2,000 calorie diet.