The Different Types of Fats

[admin]

On our HGH-Pro web pages, in the left menu under "Articles by Lisa Wells, RN" is a link to an article I wrote entitled "Fats and Cholesterol in the Healthy Diet". Below I have included some excerpts from that article.

Lisa Wells, RN

Fat

Fat is an important source of energy, providing 9 calories per gram, however, we should limit the amount and type of fat we eat.

Since the early 20th century, the amount of fat Americans consume has increased from 30% of the total daily calories, to 40-45%. A greater consumption of cooking oils, salad dressings, vegetable shortening, and hydrogenated fats seems to be the cause of the increase. The average American eats 155 grams of fat per day, much more than necessary.

The most recent general recommendation by the American Heart Association is that fat should constitute no more than 30% of total calories consumed. For a 2,000 calorie diet this would be about 67 grams of fat.

The Different Types of Fat

Saturated Fatty Acids

Most saturated fatty acids are solids at room temperature. They are found mainly in meat. Other sources include: whole milk, cream, butter, cheese, chocolate, and coconut and palm oil. Saturated fatty acids are known to raise the blood cholesterol and are considered prime contributors to the development of atherosclerosis.

Monounsaturated Fatty Acids

These fatty acids are found in peanuts, peanut butter, olives and olive oil, margarine, vegetable shortening, and most nuts. They also can elevate the cholesterol level, but not to the degree of the saturated fatty acids. Examples include olive oil, peanut oil, and canola oil.

Current AHA recommendations also advise the intake of 10% to 15% of total calories in the form of monounsaturated fatty acids (e.g. olive oil, canola oil, and peanut oil).

Polyunsaturated Fatty Acids

This group is usually liquid at room temperature. They are abundant in plant oils such as: corn, safflower, cottonseed, and sunflower oil. This group is thought by most nutrition experts to be most favorable of the fatty acids (with regard to the acceleration of atherosclerosis). Polyunsaturated fatty acids help lower total blood cholesterol when substituted for saturated fats.

Trans Fatty Acids

This fatty acid molecule is a chain of carbon atoms that has hydrogen atoms attached to its carbon-carbon double bonds. Most natural unsaturated fatty acids have the hydrogen atoms on the same side of the double carbon bond, trans fatty acids have the two hydrogen atoms on the opposite side of the double carbon bond.

Trans fatty acids can occur in nature as the result of fermentation in grazing animals, so people get them by eating meat and dairy products. Trans fatty acids are also found in hydrogenated oils. Nearly all fried or baked goods have some trans fatty acids.

Trans fatty acids, especially the hydrogenated fats have been found to raise total cholesterol levels, increase LDL "bad" cholesterol, and lower HDL "good" cholesterol, which may increase the risk of heart disease. It's not clear if the trans fats which occur naturally have the same negative effect on cholesterol and heart disease as those produced by hydrogenated fats.

Lisa Wells, RN
HGH-Pro