Understanding fats in our Diet
by Leanne Robertson
February 8, 2022
Fatty acids are in our everyday foods that we consume. They are differentiated by their chemical composition and with research we can further determine whether they are beneficial or harmful to our bodies. There are four main groups of fats: Trans-Fatty acids, Saturated fatty acids, Polyunsaturated fatty acids and Monounsaturated fatty acids. You may also hear of fats being classified as short, medium and long chain fatty acids. Although these classifications may seem daunting, understanding the structure can help us distinguish the effects they have on the body.
Trans Fats
As research has proven time and time again that trans fatty acids (TFA) are harmful to our health, efforts have been made to limit these fats in our foods. Trans fatty acids are found in processed vegetable oils and marine oils and commercially baked goods. Consumption of trans fatty acids are harmful to cholesterol levels and therefore this increases our risk of heart disease. Due to adequate research, it is recommended to eliminate trans fatty acids from our diets.
Saturated Fats
Saturated fats (SFA) have many differing chemical compositions, which is why understanding the effects of SFA on our body can be confusing. However, most saturated fatty acids have been shown to increase LDL cholesterol levels (bad cholesterol). Saturated fatty acids are found primarily in meats, eggs, butter and processed food products. It is recommended that we limit saturated fat intake to under 10% of our total energy intake for both adults and children.
Understanding Medium Chain Triglycerides (MCT) - A specific type of Saturated Fat
Medium Chain Triglycerides (MCT’s) are classified as saturated fats due to their composition. Recently, these fats have been gaining popularity, boasting that they help boost metabolism and therefore help us lose weight. Recent research has been done with Caprylic Acid and Capric Acid which are specific types of medium chain triglycerides mainly found in coconut and palm kernel oils. However, the FDA does not require companies to specify which specific MCT oil is within the product. Coconut oil has been deemed healthy for us, however is made up of primarily not so beneficial fatty acids.
Monounsaturated Fats
Monounsaturated fatty acids (MUFA) are unsaturated fats that are encouraged to replace solid, saturated fats. Oleic acid is the most abundant monounsaturated fatty acid found in foods like olive oil, canola oil, avocados and almonds. Monounsaturated fatty acids may help lower LDL cholesterol (bad cholesterol) and raise HDL cholesterol (good cholesterol).
Polyunsaturated Fats
Polyunsaturated fatty acids (PUFA) are unsaturated fats that are encouraged to replace solid, saturated fats in the diet. PUFA’s are classified into two separate families, Omega 3 and Omega 6. Omega 3 PUFA, are found in flax, chia, walnuts, canola oil and seafood. Omega 6 PUFA are found in soybean oil, corn oil, and shortening. Increasing consumption of PUFAs is recommended, with a focus on increasing Omega 3 intake.
https://health.gov/sites/default/files/2019-09/2015-2020_Dietary_Guidelines.pdf