Saturated Fats:
Saturated fat is found in two sources: animal sources and plant-based sources. When we observe the chemical structure, we can observe some differences between saturated and unsaturated fats. They do not have double bonds in their chemical structure. Mostly, we will get them from natural sources. At room temperature, they will become a solid state. Available in butter, cheese, and red meat of animal based. And Coconut oils and palm oils are available from plant sources. If any individual has higher levels of saturated fats (SFA), it can cause dyslipidemia and other cardiovascular disorders. Identified high usage of SFA can chance to increase the LDLs levels https://pubmed.ncbi.nlm.nih.gov/34649831/
Red Meat has a good availability of saturated fats. Red meat is available from beef and pork. Dairy items are also from animal sources. The dairy items are widely available for us, and items like cheese, butter, etc. We will get them from natural sources without further changes in saturated fats. Other sources also like plant-based items such as coconut and palm oils. Eggs are rich sources of nutrition, and egg yolk especially has good natural sources of saturated fats. Any sources of saturated fat are needed for proper metabolic functions.
Saturated fats (SF) come mainly from dairy products and meat. Consumption of saturated fats depends on age, demographic areas, and cultural differences.
The reality on saturated fats
Overconsumption of single sources of saturated fats is not healthy. The body needs multiple sources of saturated fats and different kinds of fats for healthy metabolic function
If you take lower and higher amounts of dietary habit. This led to dietary imbalance. If you take the fats lower and automatically increase carbohydrates. This makes an imbalance in dietary intake. This will happen and may increase the weight gain and imbalance in LDL and HDL.
This strategic approach of having different kinds of fats and different sources of fats has a potential impact on our overall health. So much research has been done on saturated fats. How to manage this issue of having balanced fats. Equal and balanced fats will help us stay healthy. Many researchers suggest that saturated fats are also the cause of cardiovascular problems. The only thing is that balanced and multiple sources of saturated fat will help us control adverse events. Then, the fact is that the usage of right saturated fats makes LDL and HDL equally adjusted. Because of this, overconsumption and not having an idea of the right fats can mess things up. Another fact is that the overconsumption of fats also leads to being overweight. Fats deposition.
Selection of Saturated fats
Pick the packaged items and observe the labeling. The labelling will mention the saturated fats and unsaturated fats in percentage. We need less saturated fat and no industrial processed food fats.
Unsaturated Fats:
Along with saturated fats, unsaturated fats are also important. These unsaturated fats have one or multiple double bonds in their chemical structure. Unsaturated fats are good for health. As discussed, saturated fats do not contain double bonds in their structure. They are stable at room temperature. For health reasons, we need saturated fats and unsaturated fats. polyunsaturated fats
There are two kinds of unsaturated fats:
- Monounsaturated fats (MUFAs): Mono means one, and unsaturated fats have one double bond in their chemical structure. This is available in olive oil and avocados. These Monounsaturated fats are healthy for the heart. MUFAs reduce bad cholesterol
- Polyunsaturated fats (PUFAs): These polyunsaturated fats have double bonds in their chemical structure. Chemical structure is different from MUFAs. These are essential fatty acids. Omega-3-fatty acids and omega-6-fatty acids. Solmon fish is a rich source of omega-3-fats and soybean oils rich contents of omega-6-fats
Trans Fats:
We need to understand fats. Trans fats are not healthy. They can be processed through manufacturing in industries, and they are available through natural processes, but less. Industrially processed oils are not healthy. They prepare them with vegetable oils, and they process them with hydrogen. So, this process is called the hydrogenation process.
You know, trans fats are unhealthy. The natural process of trans fats is somewhat good, but excess trans fats are unhealthy. Yes, mostly they are healthy. Where will we get them? We get them from animal milk sources. You know trans fats cause increased LDLs and decreased HDL levels, and because of this, they increase the chance of high cholesterol. These increased trans fats in the body are responsible for diabetes, cardiovascular disorder, and strokes, etc.
The World Health Organization’s aim is to eradicate trans fats in our diets because they cause many complications in overall health. WHO is making recommendations, and awareness has been issued with guidelines. The fact is that some countries issue local guidelines on trans fats usage. So, many countries, with their health authorities, are required to take quick action plans to protect public health. Even some natural trans fats are also available; they are not dangerous to the health.https://pubmed.ncbi.nlm.nih.gov/19345947/
A lot of research has been done on trans fats and their effect on health. Trans fats are processed with the concept of hydrogenation. In fact, trans fats are widely available. A numberer of items we buy outiside. But we don’t consider this when purchasing trans fats food items. The reason is that we didn’t go through the package label instructions.
Many health problems arise with the use of trans fats, such as obesity, diabetes, cardiovascular disorders, dementia, and Alzheimer’s. These trans fats damage cellular organelles and cause inflammation and atherosclerosis in the vascular area. They also alter metabolic functions at the cellular level and alter the normal function of cells.
Trans fats are widely available
Example:
- Fried food items, street foods (Fried chicken and onion rings)
- Bakery food items (Cookies, doughnuts, and Pastries)
- Frozen pizza, chips, and energy bars
Before dining, kindly check the packaging labels on food items; they will mention the various kinds of fats.
References:
- Antwi-Boasiako Oteng, Sander Kersten, Mechanisms of Action of trans Fatty Acids, Adv Nutr, 2020 May 1;11(3):697-708. doi: 10.1093/advances/nmz125.
- Edwina A Wambogo , Nicholas Ansai, Dairy, Meat, Seafood, and Plant Sources of Saturated Fat: United States, Ages Two Years and Over, 2017-2020, J Nutr, 2023 Sep;153(9):2689-2698,doi: 10.1016/j.tjnut.2023.06.040. Epub 2023 Jul 5.
- Kevin C Maki1, Mary R Dicklin, Saturated fats and cardiovascular health: Current evidence and controversies,J Clin Lipidol,2021 Nov-Dec;15(6):765-772 doi: 10.1016/j.jacl.2021.09.049. Epub 2021 Oct 1.
- Edwina A Wambogo 1, Nicholas Ansai, Dairy, Meat, Seafood, and Plant Sources of Saturated Fat: United States, Ages Two Years and Over, 2017-2020, J Nutr, 2023 Sep;153(9):2689-2698,doi: 10.1016/j.tjnut.2023.06.040. Epub 2023 Jul 5.
- J Bruce German 1, Cora J Dillard, Satu, Am J Clin Nutr, 2004 Sep;80(3):550-9, doi: 10.1093/ajcn/80.3.550.rated fats: what dietary intake?.
- Salvatore Coniglio1, Maria Shumskaya , Unsaturated Fatty Acids and Their Im munomodulatory Properties, Biology (Basel). 2023 Feb 9;12(2):279. doi: 10.3390/biology12020279.