Fats

Fats can be divided into two major types, which are Saturated and Unsaturated fats. These fats have different structures, forms and functions in the body. It is important for us to understand more about them to maintain our health.

 

Unsaturated Fats

Unsaturated fats are the fatty acids that contain both single and double bonds between its carbon atoms. They are liquid at room temperature, and considered as "healthy" fats, which are beneficial to our cardiovascular health. It can be found in plant-based food sources, such as vegetable oils, nuts and seeds. 

​

Unsaturated fats can also be divided into two types: Monounsaturated and Polyunsaturated fats. 

​

Monounsaturated Fats

Monounsaturated fats contain one double bond between its carbon atoms. They are liquid at room temperature but start to turn solid when cold. They are found in high concentration in:

• Olive, peanut, and canola oils

• Avocados​

• Peanut butter

• Nuts, such as almonds, hazelnuts and macadamias

• Seeds, such as pumpkin seeds, sunflower seeds and sesame seeds

​

Polyunsaturated Fats

Polyunsaturated fats contain more than one double bond between its carbon atoms. They are liquid at room temperature but start to turn solid when cold. They are found in high concentration in:

• Plant-based oils, such as soybean, corn and sunflower oils

• Tofu

• Soybean

​

There are two types of polyunsaturated fats that our body cannot synthesis on its own, and must be obtained from the diet, which are called Essential Fatty Acids. They are Omega-3 and Omega-6 fatty acids. 

​

Omega-3 Fatty Acids

Omega-3 benefits the body in varies ways, including improve cardiovascular health, maintain the functions of heart, lungs, blood vessels and immune system.It is also the key component of the structure of cell wall. 

​

We can obtain omega-3 by eating fish, like salmon and tuna. We can also find omega-3 in some plant-based food sources, including flax seeds, walnuts, and canola or soybean oil. 

​

Omega-6 Fatty Acids

Omega-6 is all over the body. It helps with the function of all cells. We can obtain omega-6 the same way as obtain other polyunsaturated fats. It is beneficial to intake adequate amount of omega-6. 

​

Saturated Fats

Saturated fats are the fatty acids that only contain single bond between its carbon atoms. They are solid at room temperature, and considered as "unhealthy" fats, which cause negative health impacts. They are mainly found in animal-based food resources, such as cheese and red meat. Some plant-based food sources also contain high concentration in saturated fats, such as coconut, coconut oils, palm oil and palm kernel oil.  

​

Eating too much saturated fats can cause cholesterol build up in the arteries, which causes the blockage of blood flow, thus, increase the risk of cardiovascular diseases. Also, saturated fats can worsen insulin resistance, which causes diabetes. Thus, it is recommended to limit our intake of saturated fats that less than 10% of daily calories. 

​

Trans Fats

Trans fats, also known as trans fatty acids, are a type of unsaturated fats. They are made by heating liquid vegetable oils. The process called Hydrogenation, which involve the presence of hydrogen gas and a catalyst. 

​

Trans fats are considered as the worst type of fats for the body including heart and blood vessels:

• Raise the Low-density Lipoprotein (LDL) level, which is the bad cholesterol that accumulates in the blood vessel to create blockage of blood flow

• Lower the High-density Lipoprotein (HDL) level, which is the good cholesterol that absorbs cholesterol and carries back to the liver

• Create inflammation 

• Contribute to insulin resistance

​

Trans fats are mainly found in manufactured food, such as cookies, breads, and cakes. They can also be found in naturally in beef fat and dairy fat in small amounts.