Whar are the " Fats " ? | Fats - Definition , Types and Examples

 Introduction :

Fats are one of the three main macronutrients required by the body, alongside carbohydrates and proteins. They are an essential part of a healthy diet and play a crucial role in maintaining optimal health.

Fats are made up of carbon, hydrogen, and oxygen atoms, with higher proportions of carbon and hydrogen than oxygen. They are the most energy-dense macronutrient, providing 8 to 9 calories per gram, compared to 4 calories per gram for carbohydrates and proteins.

The human body requires two types of fats that are obtained from food: omega-3 and omega-6 fatty acids. These fats are essential for the proper functioning of the body and cannot be produced by the body itself. Omega-3 fatty acids are found in fatty fish such as salmon and sardines, while omega-6 fatty acids are found in vegetable oils such as corn and soybean oil. Both types of fats play a vital role in controlling inflammation, blood coagulation, and brain development.

In addition to their role as an energy source, fats also serve as a storage unit for the body's extra calories. They are stored in fat cells or adipose tissue, which helps to insulate the body and regulate body temperature. Fats also play a critical role in the absorption and transport of fat-soluble vitamins (vitamins A, D, E, and K) through the bloodstream.

While fats are essential for a healthy diet, it is important to consume them in moderation and choose healthier sources of fat. A balanced diet with a variety of whole foods can provide all the necessary fats and nutrients required by the body.

Types of  " Fats " :

The main types of fats that are commonly found in foods and play a significant role in our overall health and well-being.

(i) Saturated Fats : These fats are primarily found in animal-based products like cheese, butter, and meat, and are responsible for raising bad cholesterol levels. Consuming excessive amounts of saturated fat has been linked to heart disease and other health problems. On the other hand, replacing saturated fats with healthier unsaturated fats can help lower cholesterol levels and reduce the risk of heart disease.

(ii) Unsaturated fats : Unsaturated fats have one or more double bonds, making them less compact and more liquid than saturated fats. They are found in plant-based foods and come in two types: monounsaturated and polyunsaturated fats. Unsaturated fats can lower LDL cholesterol and have health benefits, but should be consumed in moderation.

(a) Monounsaturated Fats : These are healthy fats that can be found in foods like avocado, olives, peanuts, and olive oil. They help protect the heart and support insulin sensitivity, healthy energy levels, fat storage, and weight loss.

(b) Polyunsaturated Fats : These fats are healthy and abundant in both plant and animal-based foods. They include both omega-3 and omega-6 fatty acids, which are essential for optimal health. Omega-3 fats help reduce inflammation and support healthy hormone levels and cell membranes, while omega-6 fatty acids play a crucial role in supporting healthy brain and muscle functioning. Foods rich in polyunsaturated fats include vegetable oils, nuts, seeds, and fatty fish like salmon.

(iii) Trans Fats : These fats, also known as unsaturated fatty acids, are typically found in animal-based products like beef, lamb, and dairy. They can also be artificially produced by manufacturers through the process of hydrogenation, which converts liquid oils into solid fats. Trans fats are commonly found in processed foods like baked goods, cookies, crackers, and fried foods. While some natural trans fats like conjugated linoleic acid can be beneficial to health, most artificial trans fats have been linked to heart disease and other health issues.

Omega-6 fatty acids are essential for our body, but we only require a small amount of it in our diet. Foods that are rich in omega-6 fatty acids include corn, soybean, safflower, cottonseed, grapeseed, and sunflower oils. Besides, omega-6 fatty acids are commonly found in most baked goods like bread and bakery snacks, as well as packaged foods such as cookies, crackers, chips, and french fries, which are usually less stable.

An important point :

Saturated vs. Unsaturated Fats -

Saturated and unsaturated fats are two types of dietary fats that differ in their chemical structure and health effects.

Saturated fats are typically solid at room temperature and are usually found in animal products such as meat, dairy, and eggs, as well as in some tropical oils like coconut and palm oil. Saturated fats are typically considered unhealthy because they can raise levels of LDL (bad) cholesterol in the blood, which is a risk factor for heart disease and stroke.

Unsaturated fats, on the other hand, are usually liquid at room temperature and are primarily found in plant-based foods, such as nuts, seeds, and vegetable oils like olive, canola, and soybean oil. Unsaturated fats are considered healthy because they can help lower levels of LDL (bad) cholesterol and reduce the risk of heart disease and stroke.

Within the category of unsaturated fats, there are two types: monounsaturated and polyunsaturated. Monounsaturated fats are found in foods like olive oil, avocado, and nuts, while polyunsaturated fats are found in foods like fatty fish, flaxseed, and soybean oil. Both types of unsaturated fats can have health benefits when consumed in moderation.

Essential Fatty Acids :

While our body can produce most fatty acids, there are three essential fatty acids that it cannot synthesize on its own: Linoleic acid, Linolenic acid, and Arachidonic Acid. These essential fatty acids must be obtained from our diet. The deficiency of these fatty acids can lead to symptoms such as poor growth and skin irritation, and it has been observed in infants fed with formula lacking these essential nutrients.

Conclusion :

In conclusion , fats play a vital role in our diet and overall health. They are a macronutrient that our bodies need to function properly, and they provide energy, help absorb vitamins, and support cell growth. However, it's important to keep in mind that not all fats are created equal. Saturated and trans fats can increase the risk of heart disease, while unsaturated fats, particularly omega-3 fatty acids, can have numerous health benefits. It's crucial to maintain a balanced diet that includes healthy sources of fats, such as nuts, seeds, fish, and avocados, while limiting our intake of unhealthy fats found in processed and fried foods. By making conscious choices about the types and amounts of fats we consume, we can support our overall health and well-being.

Short notes :

(i) Fats are a vital macronutrient for maintaining optimal health.

(ii) Fats provide more energy than carbohydrates and proteins.

(iii) Omega-3 and omega-6 fatty acids are essential for the body's proper functioning.

(iv) Fats act as a storage unit for the body's extra calories and aid vitamin absorption.

(v) Saturated fats found in animal-based products can increase bad cholesterol levels. Overconsumption of saturated fats has been linked to heart disease and health problems.

(vi) Monounsaturated fats are healthy and found in foods like avocado, olives, peanuts, and olive oil. These fats protect the heart, support insulin sensitivity, and aid in healthy energy levels, fat storage, and weight loss.

(vii) Trans fats are found in animal-based products and artificially produced by manufacturers. They are commonly found in processed foods like baked goods, cookies, crackers, and fried foods.

Artificial trans fats have been linked to heart disease and other health issues, while some natural trans fats can be beneficial.

(viii) Polyunsaturated fats are healthy and found in both plant and animal-based foods. They include essential omega-3 and omega-6 fatty acids that support optimal health.

(ix) Omega-3 fats help reduce inflammation and support healthy hormone levels and cell membranes, while omega-6 fatty acids support healthy brain and muscle functioning.

(x) Foods rich in polyunsaturated fats include vegetable oils, nuts, seeds, and fatty fish like salmon.