Fats are one of those nutrients that doesn't get a lot of good press. Every now and then you come across opinions that you should eliminate them from your diet. Are you sure? Well, no! You need to know that fatty acids are not only a source of energy for the body. Their role is greater. What types of fats are there? What is the difference between saturated and unsaturated fats? We answer these and other questions below.
There are three types of nutrients in our diet - carbohydrates, proteins and fats. A healthy, properly composed menu should not exclude any of these macronutrients, unless there are any medical indications. Meanwhile, you can quite often come across opinions that consuming fats is the main cause of problems with maintaining proper body weight (in fact, carbohydrates also unfairly enjoy a similar bad reputation). Nothing could be further from the truth! Fats are necessary for us, not only as a source of energy.
Fat division
Before we discuss the division of fats, we should first consider what this concept actually means. When talking about fats, we mean organic chemical compounds consisting of carbon, hydrogen and oxygen atoms. For living organisms, they are primarily a source of energy, but not only that. You should know that they also participate in the process of absorption of some vitamins, regulate hormonal balance and help fight inflammation. And these are just some of their functions.
Now that we know what fats are, we can move on to their classification.
Division of fats by origin:
- animal fats,
- vegetable fats.
Dietary fats can be obtained through the consumption of both animal and plant foods. Their source is of great importance for the body. Why? We write about this later in the article.
Division of fats according to consistency:
- solid fats,
- liquid fats.
Animal fats are associated primarily with substances of animal origin, and liquid fats - of plant origin. However, it is worth knowing that the first group also includes vegetable fats.
Solid fats, examples:
- lard,
- butter,
- margarine,
- coconut fat,
- palm fat.
Liquid fats, examples:
- oils,
- oil.
Division of fats according to their molecular structure:
- saturated fat,
- unsaturated fats.
The division according to the origin and consistency of fats comes down to a common denominator, their molecular structure. Saturated and unsaturated fats occur in nature. Examples and the differences between them are listed below.
Saturated and unsaturated fats, the most important differences
In the context of absorption by the digestive system, the macronutrient in question should be divided into unsaturated fats and saturated fats. What is it? Before we answer this question, we will first discuss the most important differences between them.
Saturated fatty acids have only single bonds between carbon atoms. In turn, unsaturated fatty acids have one or more double bonds. One double bond indicates monounsaturated acids. A larger number of double bonds is a feature of polyunsaturated fatty acids.
We already know what saturated and unsaturated fats are. We list examples of both types below.
Saturated fats, examples
Saturated fatty acids retain a stable consistency (at room temperature). The harder a fat is, the more saturated acids it contains. This is the type of fat that is most demonized. Is it right? Not necessarily.
Saturated fats are primarily a source of energy, but also a building block of adipose tissue, which constitutes an energy reserve, creates thermal protection of the body and covers internal organs. They dissolve vitamins A, D, E and K. We need them, but if consumed in excess they increase the level of LDL cholesterol. Therefore, you should not overdo it, especially since the human body can produce saturated acids on its own. Therefore, you should maintain a healthy moderation.
Saturated fats, examples:
- Palm oil,
- coconut oil,
- lard,
- butter.
In addition, saturated fatty acids are also contained in cold cuts, meat, cheese and other food products of animal origin.
Unsaturated fats, examples
While the human body is able to produce saturated fatty acids on its own, this is not possible in the case of unsaturated acids. Therefore, we must provide them with food. Therefore, they should be an essential component of the diet.
Unsaturated fatty acids (NNTK) have a beneficial effect on the functioning of the cardiovascular system and the eye, participate in the development of the nervous system, regulate lipid metabolism and have immunomodulatory effects.
Unsaturated fats, examples:
- selected vegetable oils (including soybean, sesame and sunflower),
- olive oil,
- nuts,
- almonds,
- algae.
Additionally, oily sea fish and seafood are a rich source of NNTK.
Where to look for healthy fats?
As you can see, we need both types of fats. However, you should know that saturated and unsaturated acids cannot dominate in the food you eat. Therefore, it is extremely important to maintain the appropriate balance of macronutrients, i.e. the appropriate content of carbohydrates, proteins and fats in meals. Preparing dishes yourself to contain saturated and unsaturated fatty acids in the right proportions is a difficult task. Fortunately, quick ready meals come to the rescue here.
At this point, many people will probably think that powdered food cannot be a valuable source of nutrients. This is true, but only if we are talking about the so-called junk food. What we mean is wholesome and healthy meals in the form of ready-made meals, and this changes things dramatically. Eatyx ready-made vegan meals belong to this group.
Let's take as an example eatyx COMPLETE HOT MEAL GREAT WITH MUSHROOMS AND VEGETABLES . This delicious dish contains 5.8 g of fats in one serving, of which 3 g are unsaturated fatty acids. It is worth mentioning here that this delicacy is also available in a larger package. eatyx COMPLETE HOT MEAL GREAT WITH MUSHROOMS AND VEGETABLES allows you to prepare as many as seven filling portions.
Another example - eatyx COMPLETE HOT MEAL, RICE WITH VEGE CHICKEN AND VEGETABLES . A single serving contains 6 g of fat, of which 4.7 g is saturated fat and 1.3 g is unsaturated fat.
