Saturated Fat and Unsaturated Fat,which are more healthier?





Source of fats for healthy diet || Good fats vs Bad fats

What are fats?
   Fats are a type of nutrient that you get from your diet. It is essential to eat some fats, though it is also harmful to eat too many. The fats you eat give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going.
You also need fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm.
The fats your body gets from your food give your body essential fatty acids called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself or work without them. Your body needs them for brain development, controlling inflammation, and blood clotting.
Fat has 9 calories per gram, more than 2 times the number of calories in carbohydrates and protein, which each have 4 calories per gram.
All fats are made up of saturated and unsaturated fatty acids. Fats are called saturated or unsaturated depending on how much of each type of fatty acid they contain.
When it comes to balancing your body health by consuming the right kinds of foods and nutrients, fats are an essential part of our daily diets. You may be accustomed to associating fats with unhealthy habits and bad health, but experts agree that our bodies need a specific intake of fat for energy and other purposes.

  According to Harvard Medical School, not only do fats provide a vital energy source for the human body, but they help us to absorb minerals and vitamins, build cell membranes, support nerve health, aid muscle movement, make blood clotting possible and contribute to the process of inflammation to protect the body from contaminants.
Fats come in multiple forms — both detrimental and beneficial — but the most common categorization of fats are unsaturated and saturated fats. To support long-term health and make the best dietary choices, it is recommended that you understand the differences between saturated and unsaturated fats and what foods contain each.
The American Heart Association (AHA) recommends that between 25 per cent and 35 per cent of your total daily calories should consist of fat. Most of this intake should be from unsaturated fat. However, studies suggest that unsaturated fats alone may not be as heart-healthy, and consuming saturated fats may not be as dangerous as once thought.

What Is Saturated Fat?


Saturated fatty acids are fully saturated with the maximum amount of hydrogen; in other words, all of their carbon atoms are linked with a single bond to hydrogen atoms.

Tightly-packed fats that are hard at room temperature and mostly comes animal products. They contain no double bonds in their chemical structures are known as saturated fats — because their structures contain as many hydrogen atoms as possible and they are “saturated” with hydrogen. Saturated fats are typically found in the following foods:
  • 1. Meats, especially red meats like beef, but sometimes pork and poultry, as well
  • 2. Whole-milk and full-fat dairy products like cheese, milk and butter
  • 3. Plant oils like coconut and palm kernel oil
  • 4. Processed meats like sausage, bacon, hot dogs and bologna
  • 5. Packaged and processed foods like crackers, cookies, pastries and chips
While some saturated fat is necessary for your diet — about five or six per cent of your average daily intake, according to the American Heart Association — too much-saturated fat can raise cholesterol levels and increase your store of LDL, the type of cholesterol that causes plaque buildup in the arteries. Because of this correlation, it is possible that a diet rich in saturated fats can lead to health risks like heart disease or type 2 diabetes. The health hazards of high intakes of saturated fats, however, can depend on the type of food source they come from. For example, the National Institutes of Health found that processed meats can increase your risk of cardiovascular diseases, while dairy may decrease it.

What Is Unsaturated Fat?


Unsaturated fats, which are liquid at room temperature, are different from saturated fats because they contain one or more double bonds and fewer hydrogen atoms on their carbon chains. Unsaturated fats come from plants and occur in the following kinds of foods:
  • Olives
  • Olive oils
  • Vegetable oils, canola oils and plant oils
  • Fish like salmon, anchovies, tuna and others containing omega-3 fatty acids
  • Nuts and seeds
  • Avocados
If you are wondering whether unsaturated or saturated fats are healthier, remember: Experts agree that unsaturated fats are the way to go. According to Harvard, unsaturated fats are beneficial to heart health because they help reduce high cholesterol levels, which prevents conditions like heart disease and stroke. These healthy, natural fats occur in the following two types:


  • Monounsaturated Fats: 


Monounsaturated fatty acids have slightly less hydrogen because their carbon chains contain one double or unsaturated bond. Oils rich in monounsaturated are usually liquid at room temperature but may solidify include olive, rapeseed, groundnut, hazelnut and almond oil, avocados, olives, nuts and seeds.

  •  Monounsaturated fats can help control blood sugar and insulin levels, as well as lower your cholesterol levels to decrease your risk of cardiovascular conditions. Doctors recommend replacing as many saturated fats as possible with monounsaturated fats. The department of health recommends a monounsaturated fatty acid intake of up to 12% of total calorie intake.


  • Polyunsaturated Fats:


  •  Containing two or more double bonds in their chemical structures, polyunsaturated fats are liquid at both room and cold temperature and are essential to regular body functions such as covering nerves, building cell membranes, blood clotting, inflammation and muscle movement — but your body cannot make these fats itself, so it is recommended that you obtain your polyunsaturated fats from your diet. In addition to helping your body perform vital functions, these types of unsaturated fats lower harmful triglycerides, reduce blood pressure and increase the right kind of cholesterol. They also prevent heart conditions and lessen the effect of other health conditions like dementia and rheumatoid arthritis. Rich sources include most vegetable oils, fatty fish, walnuts, flaxseeds, canola oil, sunflower oil, safflower oil, corn oil, soybean oil, chia and hemp seeds and walnut oil. 
  • The DOH recommends a maximum intake of 10% of total calorie intake. 

What are the essential Fatty acids?


A subcategory of polyunsaturated fats, called essential fatty acids, cannot be made in your body, so they have to come from the food you eat. They are grouped into two series:
  • the omega-3 series, derived from alpha-linolenic acid(ALA);
  • the omega-6 series, derived from linoleic acid.
The series are called omega-3 and omega-6 because of the all last double is 3 and 6 carbon atoms from the last carbon in the chain respectively.
The best food sources of essential acids are plant sources includes pumpkin seeds, flaxseeds, flaxseeds oil, chia seeds, soybeans and walnuts. Dark green leaves of leafy vegetables such as spinach, kale also contain small amounts. Oily fish such as mackerel, fresh tuna( not tinned), salmon and sardines are the best sources of these acids.

Difference between Saturated fats and Unsaturated fats:

  • Difference Between Saturated and Unsaturated Fats

Choose the Right Kinds of Fats:


For good health, you need to consume no more than 11%  daily calories from saturated fat and to replace some of the saturated fat in your diet with unsaturated fat, not refined carbohydrates. Do not aim for a 'low-fat diet'; eat a 'moderate fat' diet that includes mostly mono and polyunsaturated fats.

In both your cooking and your eating habits, it is important to incorporate a range of healthy unsaturated fats for your body’s best condition. With flavour- and nutrient-rich, all-natural, minimally processed artisan oils of all varieties, offers a range of oils that will help you with your culinary creations and your diet.

People need fats, so you don’t have to do without them. However, regulatory authorities recommend that you eat saturated fat in moderation.
The American Heart Association recommends limiting your intake of saturated fat to less than 6 per cent of your daily calories. That translates to about 120 calories or about 13 grams per day on a 2,000-calorie daily diet.
According to the Cleveland Clinic, total fat intake should be between 20 and 35 per cent, which is equal to 44 to 77 grams of total fat daily on a 2,000-calorie diet.
However, research shows that certain higher fat diets, such as the Mediterranean diet, and low-carbohydrate diets, are beneficial for overall health. Ultimately, your energy needs, genetics, and lifestyle are the best indicators of your macronutrient needs.

Reference:


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