Contrary to the negativity with which we all treat it, fat is an essential component of our diet. We can't live without it and a diet that excludes it is dangerous. What we need to keep in mind is that there are many types of fats. Some are extremely harmful to our health and others have surprisingly positive effects. Time to clear them up.
General facts about fat
- It's one of the three essential nutrients that organisms should receive (the other two are proteins and carbohydrates).
- It contains the highest amount of energy per unit weight, almost twice as much as carbohydrates (about 9 calories per gram of fat).
- It's thermal insulating (animals use it as a blanket in cold climates).
- Ιt's the main constituent of cell membranes, without which there would be no cells, therefore life.
- It protects the main organs and bones.
The main categories and their effects on the body
1. Monounsaturated fats
They are liquid at room temperature. Unsaturation, chemically, has to do with the number of multiple bonds the molecules have. In the case of fats, the existence of multiple bonds is positive for humans.
Sources
The main source of monounsaturated fat is olive oil. They're found in smaller quantities in other types of oils, such as seed oils (corn oil, sunflower oil, soybean oil, etc.), but also in fruits such as avocados, in foods like sesame, tahini, and nuts such as cashews, almonds, peanuts, and walnuts.
Effects on humans
The effect of fats on the body has been the subject of years of research. It all comes down to the fact that the types of diet which are based on the consumption of extra virgin olive oil, which contains monounsaturated fat, are the most proper. So, in the Mediterranean countries, where high-quality olive oil production and consumption is high, the rates of cancer and cardiovascular disease were much lower than in any other region of the world. And we use past tense, because standard and processed foods have completely altered the Mediterranean diet.
Also, they protect against the development of diabetes mellitus, as they lower cholesterol. It's worth mentioning that diabetic patients also saw a significant improvement in their blood sugar levels after eating monounsaturated, as opposed to diabetics who consumed other forms of fatty acids.
Suggested daily intake
Their daily intake is suggested to reach up to 15% of the total calories we need per day. That is, for a daily requirement of 2,000 calories, 300 may come from monounsaturated fat, which amounts to about 33 grams per day.
2. Polyunsaturated fats
They are liquid at room temperature and solidify when frozen. Ω3 and Ω6 fats are parts of polyunsaturated fats, with different actions each. They are extremely necessary for our diet because our body cannot synthesize them on its own.
Sources
Cooking oils (margarine, seed oils, olive oil), nuts and greens.
It's best not to be received by cooking oils, such as margarine and seed oils because at high temperatures they're transformed into dangerous trans fats.
Effects on humans
Ω3 and Ω6 fats are essential for proper brain development, immune system function, cell membrane formation, hormone production. Also, Ω3 fats lower blood pressure and protect the circulatory system. Polyunsaturated fats can be key determinants in lowering total and "bad" cholesterol.
Suggested daily intake
A balanced diet should contain about 10% of daily calories in polyunsaturated fat. That is, about 22 g. per day for someone who needs 2,000 calories. Of these, the largest proportion (about 80%) should be Ω6 fat and the rest 20% should be Ω3 and other polyunsaturated (a proportion that has been reversed in today's nutrition).
3. Saturated fats
These are the fats we need to consume as little as possible. Unfortunately, almost all "modern" and processed foods contain this type of fats, which are cheap and have a distinctive taste, which is liked by many.
Sources
There is a high saturated fat concentration in animal fats, dairy, eggs, but also in some vegetable foods such as coconut.
Effects on humans
Their action on vascular occlusion, heart diseases, increased bad cholesterol (LDL), diabetes and many other major health problems has been confirmed.
Suggested daily intake
As little as possible.
4. Trans fat
It is the by-product of the heat treatment of polyunsaturated fats. In particular, they're fats that have been through the industrial process of hydrogenation. That is, their conversion from unsaturated to saturated fats, so they are resistant to oxidation and have a solid form, such as margarine.
Sources
Processed foods, such as potato chips, biscuits, croissants, ready-made pastries, fast food, low quality fried foods.
Effects on humans
Qualitatively, they are the worst fats. They're extremely harmful to our health as they are associated with increased total and "bad" cholesterol, but also with lowering the "good" cholesterol. They are responsible for problems related to the heart and vessels. The most important problems are arteriosclerosis, hypertension and various forms of cancer (such as stomach and colon).
Suggested daily intake
None. Better to avoid them completely.
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