What are the different types of fats in food?

Although fat seems to be a bad three-letter word (unless you’re a Keto follower), fat is actually an essential nutrient that your body needs to function and thrive. As with every other macronutrient (and everything else in life) moderation is key, as well as maintaining a healthy balance of it in your diet. In this article we will dig in a little further into this misunderstood macronutrient so that you can understand

1. Fat’s role in your body,
2. the different types of fat that exist,
3. how to source fat healthfully,
4. and some of the negative effects of too much consumption of fat in your daily diet.

Fat’s role in your body

Fat is one of the three major macronutrients that your body needs on a daily basis for healthy functioning. Fat, along with protein and carbohydrates, provides energy, in the form of calories, to your body to sustain life. Fat contains 9 calories per gram which is 125% more calorically dense than carbohydrates and protein, which only have 4 calories per gram. Therefore, in its simplest sense fat is an energy supply for your body that is calorically denser than that of protein and carbohydrates.

Despite what people may say fats are an essential nutrient for your body that provides energy, supports cell growth, and provide insulation for your body, as well as padding! Fats also directly aid in the absorption of nutrients and also produce integral hormones within your body.

Different types of fats in food

Not all fats are created equal. Just as it is too simplistic to label all fats bad, it is also too simplistic to think that all fat is the same. There are four different types of fats in food:

1. Saturated Fats
2. Trans fats (aka trans fatty acids)
3. Monounsaturated Fats
4. Polyunsaturated Fats

Saturated Fats

Simply these are the not-so-good guys that it would be best to avoid. Saturated fats are commonly found in creams, processed sausages and cured meats, ice cream, cheese, butter, steak, bacon, coconut oil, palm oil, palm kernel oil, just to name a few… If it is solid at room temperature (think bacon grease or butter for example) then it has saturated fats in it. If it is deep fried or a baked good that has coated the bag it’s located in with grease…then it most likely has saturated fats. 

I hate to be the bearer of bad news but essentially all of those things that taste absolutely delicious that you non-consciously eat every single day, they are jacking your system up and are actually quite deleterious to your health if eaten in quantities that exceed daily recommended values. For example, the American Heart Association recommends that you eat less than 13 grams of saturated fat per day (based upon a 2,000 calorie day – thus even less if you should be eating less calories per day).

Long story short these foods with saturated fat are directly linked to unhealthfully raising the levels of LDL cholesterol (LDL – think “L” for “lousy”) in your body that can cause heart disease…and possibly kill you. Not trying to scare you straight here, but what you consume every day could literally be killing you.

If you can avoid altogether or replace foods high in saturated fats then you will be better off long term.

Trans Fats

If you want to avoid saturated fats, then run in the complete and total opposite direction of trans fats. Although in very small amounts trans fats (aka trans fatty acids) can exist naturally in some dairy and meat products, more often than not they are included as an additive by the food industry to improve its longevity while on the shelf, and to improve the foods overall ability to be delivered conveniently.

Essentially trans fats are created by adding hydrogen to liquid vegetable oils to make them more solid. By doing this, it makes the vegetable oil to become solid while at room temperature, which in turn makes it less likely to spoil while on the shelf.

Trans fats are the villain that you should avoid at all costs, and if it is occurring in the foods you are eating then you need to make some quick lifestyle changes right away. Trans fats effectively lower your HDL levels (good cholesterol) and raise your LDL levels (bad cholesterol).

Monounsaturated Fat

Now if you are looking to put some fat into your diet then monounsaturated (and polyunsaturated) is the place to look. Monounsaturated fats are liquid at room temperature and then started to solidify when chilled, think olive oil.

Scientifically and chemically speaking, monounsaturated fats have just one unsaturated carbon bond in the molecule, which is also referred to as a double bond.

If you are looking to add some of these healthy fats into your diet look to avocados, unsalted nuts such as almonds and cashews, many cooking oils such as olive, canola, peanut, safflower, and sesame oils, and olives (to name a few).

These fats lower LDL levels in the body while also simultaneously sustaining HDL levels. Eating an appropriate and healthy quantity of these fats in your diet are a great way to lower risk of cardiovascular disease while also getting you on track to lose weight.  

Polyunsaturated Fats

Very similar to monounsaturated fats, polyunsaturated fats are a great and healthy choice for your fat intake (as long as it’s the appropriate amount!). These fats molecularly have more than one unsaturated carbon bond in the molecule.

Like monounsaturated fats these are a great addition (within reason) to your diet, especially in place of saturated fat sources. 

Also, like monounsaturated fats, polyunsaturated fats help reduce LDL levels while maintaining positive HDL levels within your body. Another benefit of polyunsaturated fats is that they are high in Vitamin E and Omega-3 and Omega-6 sources. 

You can find these fats in tofu, soybean oil, corn oil, walnuts, sunflower seeds, and sunflower oil. Not all fat is created equal and polyunsaturated (and monounsaturated) fats is no different. Therefore, if you are adding these into your diet (at 9 calories per gram) err on the side of the healthy fats and do your best to avoid trans fat altogether and saturated fat the best that you can.