In a world of misconceptions, people often confuse good and evil, right and wrong. Fat in the human body is not the same as fat in foods. So, what are fats, and what do they do?
Fats are one of the three main macronutrient groups in the human diet: Proteins, Carbohydrates, and Fats. Macronutrients provide your body with calories, which are then converted into energy. One gram of fat contains nine calories, substantially more than their micronutrient counterparts of Protein and Carbohydrates, which are four calories per gram. There are five main types of fats: Saturated and Unsaturated fats, Polyunsaturated Fats, Monounsaturated Fats, and Trans Fats. The fats considered to be bad for you are Trans fats.
‘Trans Fats are a byproduct of a process called hydrogenation that is used to turn healthy oils into solids and to prevent them from becoming rancid,” says Harvard Health, a reputable medical school.
Trans fats have zero health benefits, and there is no safe level of consumption, which is why artificially occurring trans fats have been officially banned in the United States, such as certain types of microwave popcorn and different types of pre-packaged meals.
The “in-between fats” are saturated fats, which stay solid at room temperature. Dairy, meat, oil products, and baked and fried foods typically contain saturated fats. These fats can raise cholesterol levels, leading to further heart-related complications.
The American Heart Association, a nonprofit medical journal, recommends “a dietary pattern that achieves less than 6% of total calories from saturated fat.”
This means that if you eat the recommended daily average of 2,000 calories, no more than 120 calories should come from saturated fats. You can eat saturated fats, but not too much, because excessive intake can harm your health, primarily due to the associated risks.
Fats that are considered “good” for your body are unsaturated.
Unsaturated fats are fats that do not become solid at room temperature. They are typically found in nut products, vegetables, fish, and healthy vitamins. Unsaturated fats can have many benefits, including reducing the risk of heart disease, improving cholesterol levels, and reducing pain. The average person should consume 20-35% of their calories from unsaturated fats, or around 400-700 calories.
“Between 20% and 35% of your diet’s calories should come from unsaturated fats,” or around 400 to 700 calories per day for the average person, says The Mayo Clinic, the highest-ranked hospital in the United States.
Certain Fats are better than others because of their chemical structure and makeup.
Saturated fat is a chain of carbon atoms without a double bond, meaning each atom is “saturated” with hydrogen atoms. Due to their lack of double bonds and increased hydrogen content, saturated fat raises the body’s cholesterol levels, significantly increasing the risk of heart-related issues.
Unsaturated fat is a fatty acid chain of carbon atoms with at least one double bond, meaning it is “unsaturated.” This makes it healthier and more nutritious. It also has a lower hydrogen content and does not raise cholesterol levels inside the human body, making it less susceptible to heart-related complications.
Most people have heard the saying, “Everything is good in moderation.” This means it is okay as long as you don’t have too much. The saying applies to fats as well.
Avoiding too many saturated fats can reduce your risk of future health issues. It is essential to balance and enjoy yourself. Sometimes, you can exceed the suggested amount of 120 calories or just over 13 grams of saturated fats, as long as it is not an everyday occurrence.
The threshold for unsaturated fats is slightly higher, at 55 grams, or about 500 calories. With saturated fats, it is okay to go over the suggested amount as long as it is not too frequent.
Understanding the difference between different fats is essential due to their various effects on the human body. A simple breakdown is NO to trans fats, MODERATION of saturated fats, and YES to unsaturated fats. The last thing to understand is that everyone has different bodies with different tolerances and needs. Some athletes may need more fats to produce more energy, while others may not. Understanding what your body needs is most important.
