In a trans fats molecule, hydrogens are positioned across from each other rather than side by side. In other words, if you’re on a diet of 2,000 calories a day, you should consume around 13 grams of saturated fat per day ( 24). The American Heart Association recommends that only 5-6% of your fat intake should be saturated. In fact, some foods high in saturated fat may benefit metabolic health.įor example, studies suggest that the medium-chain triglycerides in coconut oil and palm oil may boost metabolic rate and reduce calorie intake ( 22, 23). Overall, research indicates that SFA consumption has a neutral effect on health and doesn’t appear to cause or contribute to heart disease ( 19, 20, 21). It should also be noted that HDL (good) cholesterol typically goes up as well ( 18). SFA intake can raise LDL (bad) cholesterol levels in some people, although this depends in part on the specific fatty acids consumed. They’re very stable at high temperatures and far less likely to be damaged during cooking than polyunsaturated fats. Saturated fatty acids (SFAs) have no double bonds in their carbon chains, so the carbons are said to be “saturated” with hydrogen. ![]() Significantly, researchers report that the evolutionary diet of humans provided a ratio of omega-6 to omega-3 fats between 1-to-1 and 4-to-1.īy contrast, it’s estimated that most people now consume these fats in a 15–17:1 ratio ( 16, 17). On the other hand, omega-3 fats are usually consumed in much smaller amounts. Omega-6 fats are very common in modern-day diets. Studies have found that long-chain omega-3 fats have benefits for inflammation, heart disease, diabetes, depression, and other health conditions ( 9, 10, 11, 12).Īlthough you need some omega-6 fats, they can contribute to chronic inflammation if you consume too much, especially if omega-3 PUFA intake is low ( 13, 14, 15). On the other hand, they’re also far more prone to damage and rancidity. These double bonds make PUFAs more flexible and fluid than saturated fats. They can be divided into groups depending on the location of the double bonds. Polyunsaturated fatty acids (PUFAs) contain two or more double bonds. In one study, people felt fuller and took in fewer calories for the next 24 hours after consuming bread alongside oil rich in oleic acid, compared to bread that contained less ( 8). MUFAs may also increase feelings of fullness that lead to reduced calorie intake. The high monounsaturated fat diets also increased HDL (good) cholesterol levels ( 7). One review of 24 controlled studies found diets high in monounsaturated fat lead to significantly lower blood sugar, triglycerides, weight and blood pressure levels, compared to high carb diets. Monounsaturated fat is linked to several health benefits, including a reduced risk of serious diseases such as heart disease and diabetes ( 5, 6, 7). The most common MUFA is oleic acid, which olive oil contains in high amounts. MUFA food sources are typically liquid at room temperature and fairly stable for cooking purposes. Monounsaturated fatty acids (MUFAs) have one double bond in their carbon chains. The bodyĪbsorbs them from food and uses them for energy and other functions.įatty acids are grouped according to the number of double bonds between carbons in their structures. Summary: Fats are one of the three macronutrients. ![]() However, the liver takes up short-chain and medium-chain fats directly and stores them as energy. ![]() Long-chain and very long-chain fats are absorbed into the bloodstream and released into the body’s cells as needed. Short-chain fatty acids are mainly produced when bacteria ferment soluble fiber in your colon, although milk fat also contains small amounts. Most of the fats you eat are long-chain fatty acids.
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