What are fats?

Fats, also known as lipids, are one of the essential macronutrients that play various roles in the body, such as providing energy, supporting cell structure, and help produce many hormones (such as sex hormones) and aiding in nutrient absorption. There are several types of fats, classified based on their chemical structure. The building blocks of fats are fatty acids which is why they might be referred to as fatty acids.

Main Types of Fats:

1– Saturated Fatty Acids (SFA): These fats have no double bonds between the carbon atoms and are “saturated” with hydrogen atoms. They are usually solid at room temperature and typically can be found in these food:

Animal products such as Beef, Lamb and Pork
Butter
Cheese and full-fat dairy products
Coconut oil
Palm oil

2- Unsaturated Fats: These fats (or fatty acids) have one or more double bonds between the carbon atoms (C=C), resulting in kinks in their structure rendering them liquid form. These fats are usually liquid and are divided into two main categories:

a. Monounsaturated Fatty Acids (MUFA): These fats have only one double bond in their fatty acid chains. Omega 9 fatty acids fall under this category of fats. Foods rich in monounsaturated fats include:

Olive oil,
Avocados
Nuts ( Macademia Nuts, Almond, Hazelnuts, Cashews, Pecans)
Seeds (Sesame and Pubmkin seeds)

b. Polyunsaturated Fatty Acids (PUFA): These fats have two or more double bonds in their fatty acid molecular chains. There are two main types of polyunsaturated fats:

Omega-3 Fatty Acids: The main source of these faty acids are fish (e.g., salmon, mackerel, sardines), flaxseeds, and chia seeds. Omega-3s are widely associated with brain function and heart health. Alpha Linolenic Acid (ALA) is an Omega-3 type of essential fatty acid.

Omega-6 Fatty Acids: Commonly found in vegetable oils (e.g., soybean oil, corn oil, sunflower oil) and various nuts such as walnuts in large amlounts. Linoleic Acids is an Omega-6 type of essential fatty acid.

3– Trans Fats: The presence of double carbon bons in the unsaturated fatty acids causes shorter shelf life and renders them rancid after a relatively short period of time. In order to eliminate these double bonds , these oils are taken through a process called hydrogenation, which turns replaced the double bonds with hydrogen atoms and turns the liquid oils into solid fats and increaees their shelf life and improves their texture. Trans fats are found in partially hydrogenated oils and are commonly found in processed foods, baked goods, and fried foods. Trans fats are known to be harmful to health and should be avoided.

Conclusion

As mentioned earlier fats are an essential macronutrient to maintain a healthy lifestyle. However, it is important to note that the quality and quantity of fats consumed can significantly impact health. There are many conflicting information on the health benefits of both unsaturated and saturated fats. Please refere to our discussion around health aspects of all fats for more information on health benefits of all types of fatty acids and their impact on cardiac and metabolic health.