Types And Classification Of Fats
Some fats are healthy and the body needs them, while others are very
harmful, so what are the different types of fats? And what are the most
important facts you need to know? In this article, we talk about Types Of Fats | Concepts, Functions, And Sources Of Fats.
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Types Of Fats | Concepts, Functions, And Sources Of Fats |
Fat compounds of hydrogen and carbon, different from carbohydrates,
contain less oxygen than carbohydrates, so they are oxidized faster than
carbohydrates, and they release more energy than they do.
Fat sources:
Fat has two sources, animal fats, and plant fats, and in nutritional terms, fat is one of the most calorie-containing foods, so the quotas must be adhered to.
It was previously thought that fat all harmful to health,
but after all dietary sources of fat had been studied, it was discovered that
there was healthy fat and harmful fat. Fats are one of the main nutrients
needed by the body for its general health, immunity, and brain health and to reduce
cholesterol levels, and the harmful, completely reduced, could prevent many people
from heart disease, obesity, and diabetes.
To balance, and to make real use of fat, two things must be
brought to achieve this: the choice of healthy fat sources, and the
identification of the quantities that the body needs and does not exceed.
Body fat function.
Fat types.
Saturated Fat.
Unsaturated fat.
Unsaturated single fat.
Multiple unsaturated fats.
Converted Fat.
Difference between saturated and unsaturated fats.
Body fat function:
Is fat good for the body?
After identifying fat types, many might wonder, is fat good for the
body?
Yes, unsaturated fat is very useful for the body, but other species
can lead to health problems, especially if taken in more quantities than
medically recommended.
The benefits of fats are as follows:
Energy source to the body: Although carbohydrates are the "fuel" source of the body, the body
converts fat to a power support source when carbohydrates are not available.
Fat is a concentrated source of energy.
A Gram of fat contains 9 calories, which is twice the amount of
calories found in one gram from protein or carbohydrates.
.Temperature regulation: cells isolate the body to maintain its temperature
.Cell building: is one of the basic units needed to build cells
Protection of physical organs: Some fats stored in the body surround the internal organs and preserve them from the effect of sudden movements and external shocks.
Helping to absorb vitamins from food: types of vitamins are lipid-dependent for absorption, known as lipid vitamins, namely vitamins (a), (d), (e), and (k), vitamins that cannot function without sufficient amounts of fat. If the body does not receive sufficient amounts of fat as a result of a low-fat diet, this may limit the uptake of these vitamins, so there will be a decrease in their levels in the body.
Hormone formation: Fat is a yolk of some of the most important substances in the body, including prostaglandins, which are hormone-like substances that regulate many physical functions, and the body needs fat to regulate the production of sexual hormones, which explains why puberty is delayed and menstruation does not occur in some highly skinny adolescent girls.
Fat types
Fat is divided into several types, with different types of impact on health, sources, and subdivided into:
Saturated Fat
Saturated fats are fats that remain solid at room temperature,
especially found in animal foods, and chicken meat and fish contain less
saturated fats than red meat.
From a chemical point of view, saturated fats are fatty molecules
that do not have double bonds with carbon molecules that are saturated with
hydrogen sorrows. Examples of saturated fat include:
Fatty pieces of beef and lamb.
Dark chicken meat and chicken skin.
High-fat dairy products, like full-fat milk, cheese, and butter.
Tropical oils, like coconut oil, palm oil, and cocoa butter.
Overeating saturated fat increases harmful blood cholesterol
levels, and doctors have previously linked taking too much-saturated fat to an
increased likelihood of heart disease.
Unsaturated fat
Unsaturated fats are those fats that are liquid at room temperature, and most of these fats come from vegetable oil.
Eating unsaturated fat instead of saturated fat helps improve body
cholesterol levels, and unsaturated fat is divided into the next two:
Unsaturated single fat
Monounsaturated fats from the chemical point of view that they are lipid molecules that possess a single unsaturated carbon ligand in the molecule. Oils containing unsaturated single fat are usually liquid at room temperature but begin to turn solid when cooled like:
Avocado.
Nuts.
Vegetable oil like canola oil, olive oil, and peanut oil.
Eating food rich in unsaturated single fat helps to reduce harmful blood cholesterol levels and keep levels of beneficial cholesterol high, but eating many without reducing saturated fat may not reduce cholesterol.
Multiple unsaturated fats
Multiple unsaturated fats are known (Polyunsaturated fats) from the chemical point of view that they are fatty molecules that possess more than one unsaturated carbon ligand in the molecule, and oils containing polyunsaturated fats are usually liquid at room temperature but begin to become solid when cooled like:
Sparrow oil.
Sunflower oil.
Sesame oil.
Soybean oil.
Corn oil.
This type of fat is also essential in seafood. Taking it instead of
saturated fat lowers harmful blood cholesterol levels, and two types of
non-saturated multiple fats are famous: omega-3 and omega-6 fatty acids.
Converted Fat
Converted fat known as (Trans fats) is a fat that has been altered by a process known as flip, a process that increases the validity of fat and makes it solid at room temperature.
Food from animals, such as meat and dairy products, contains small
amounts of this fat. Industrial converted fat is created industrially through
the process of hydrogen addition of liquid vegetable oils to make them more
solid. Examples of converted fat are:
Vegan fat.
Margarine butter.
Baked foods.
Processed light foods.
As with saturated fats, converted fats raise harmful blood cholesterol levels and also discourage beneficial cholesterol levels.
Difference between saturated and unsaturated fats
Lipids are either healthy or unhealthy, unsaturated fats are
considered healthy fats, and saturated and converted fats are generally
unhealthy fats. The difference between these fats is in their chemical
construction, which is a series of carbon atoms associated with hydrogen atoms
in all fats. In saturated fats, carbon atoms are completely covered, or
"Saturated," hydrogen atoms, making them solid at room temperature,
and unsaturated fats are associated with carbon atoms, less than hydrogen,
making them liquid at room temperature.
Converted fats are harmful to health, saturated fats have recently
lost their connection to damage to heart health, but they are still considered
unhealthy compared to unsaturated fats, and fats are an important part of the
diet, but it is essential that their consumption is not so much because all
fats are fat. As a result, the consumption of unsaturated fat, i.e. unsaturated
single fat, is preferred instead of mutated and saturated fats, which helps to
maintain heart health, and improves the quality of life.
Tips for eating less fat
Previously mentioned fat species, So you are able to distinguish
between useful and unhelpful, as follows:
Replace saturated fat with unsaturated fat in your food.
Reduce total intake of all types of fat in the diet.
Read the discarded poster when shopping and compare different fat
contents, and select the lowest product in fat ratios.
Pick low-fat, white-free meat, and the chicken removes its
skin before cooking it.
Select low-fat or no-fat dairy products, so that the fat is
approximately 0-% 1.
using healthy cooking methods such as Roasting or steaming instead of
frying.
Use meters and spoons when adding oils instead of spilling them
directly.
Increase the number of vegetables used in cooking at the expense of
meat.
Avoid using butter and fat, and replace them with vegetable oils.
How do you recognize high-fat foods from the food poster?
With the following readings, you can identify and identify the fat
ratios in food:
High-fat foods: Every 100 grams of product contains 17.5 grams or more of fat.
Low-fat foods: Every 100 grams of product contains 3 grams or less of fat.
To distinguish between foods high in saturated fat and low, the
following readings are competent:
High-fat saturated foods: Every 100 grams has 5 grams or more.
Low-fat saturated foods: Every 100 grams contains 1.5 grams or less.
It should also be noted that food called a low-fat product
is not necessarily to be healthy, it may contain a high-fat rate but is
intended to be lower in fat ratios than other products of the same type.
Commercially, when we say low fat, we mean about 30% less than the
standard base product.