Food fact: Fat has become an essential part of a healthy diet. It helps our bodies absorb vitamins and minerals, maintains metabolism, and stores energy.
Here is what you need to know about the differences between saturated and unsaturated fats.
Food fact-saturated fat
Saturated fats are fat molecules with only a single bond between carbon molecules. The Source of this fat is found in animal products and tropical oils like coconut and palm oils.
Saturated fats are typically solid at room temperature.
Food fact-Unsaturated fat
Unsaturated fats are fats with one or more unsaturated carbon bonds, Unsaturated fats are liquid at room temperature and harden when in the chiller.
There are two types of unsaturated fat, which are:
- Monounsaturated fats: These help lower LDL cholesterol levels, which reduces the risk of heart disease.
- Polyunsaturated fats: These also lower LDL cholesterol levels and provide you with vitamin E.
Saturated or unsaturated fat?
In general, unsaturated fats are healthier. This is because it can help lower inflammation and positively impact cholesterol.
Recommendations for fat intake
Unsaturated fats make up 20% to 35% of your total daily calories, and saturated fats make up less than 10%.
Replace saturated fats with unsaturated fats in your diet is also a good choice.
Fat is an important part of a healthy diet, but not all fats are equally beneficial. For a nutritious diet, avoid trans fat as much as possible, eat saturated fat in moderation, and try to boost your consumption of foods high in unsaturated fat such as avocado.
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