8.2: Types of Fats
As you can see on the food label, there are a few different kinds of fats. The foods you eat might have saturated fats, unsaturated fats, or trans fats.
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Saturated fat
- Found in higher proportions in animal products.
- Usually solid at room temperature.
- Commonly found in: animal fats, baked goods, condiments, gravies, dairy products (whole and 2% reduced-fat), desserts, meats and poultry and processed meats and poultry products, pizza, salad dressings, sandwiches, snack foods, spreads, sweets, tropical plant oils, and vegetable shortening.
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Trans fat
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Trans fats can be either natural or artificial.
- Small amounts of trans fats are found in dairy products, beef, and lamb.
- Artificial trans fats are typically found in products that have hydrogenated oils. If you see hydrogenated vegetable oil in the ingredients list, this means there are trans fats. Although originally deemed safe, it was found that trans fats have detrimental effects on health and as of 2018 most trans fats have been removed from foods. Artificial trans fats were primarily found in a variety of foods, such as baked goods, coffee creamer, ready-to use frostings, snack foods, and stick margarine.
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Trans fats can be either natural or artificial.
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Unsaturated fat
- On the food label you will see unsaturated fats in two categories: Monounsaturated and polyunsaturated fats.
- Found in higher proportions in plants
- Usually liquid at room temperature, such as oils.
- Commonly found in: avocados, fish, mayonnaise and oil-based salad dressings, nuts, olives, seeds, soft margarines, and vegetable oils.
Good and Bad Fats: Impact to Cholesterol
To understand whether a fat is considered good or bad we have to first understand what cholesterol is. Although cholesterol is commonly referred to negatively, it is not always bad for you. Our body, specifically our liver, produces cholesterol because we need it for cell membranes and to aid in the synthesis of substances that are vital for our health including steroid hormones, bile acids, and vitamin D.
If you go to the doctor and get your cholesterol tested your doctor will give you three different numbers: Total cholesterol, high density lipoprotein (HDL), and low density lipoprotein (LDL). Lipoproteins transport cholesterol in the body. The difference between HDL and LDL is the action of the lipoprotein. LDL’s take cholesterol from the liver and transport it to tissues. HDL’s do the opposite by transporting cholesterol from tissues to the liver, they are sometimes referred to as “reverse cholesterol transport”. When you have a lot of LDLs taking cholesterol to tissues it can cause a build up of cholesterol on the walls of your blood vessels, which is bad, and can increase your risk of cardiovascular disease.
- Total cholesterol: A measure of the total amount of cholesterol in your blood. It includes both low-density lipoprotein (LDL) cholesterol and high-density lipoprotein (HDL) cholesterol.
- LDL (bad) cholesterol: The main source of cholesterol buildup and blockage in the arteries.
- HDL (good) cholesterol: HDL helps remove cholesterol from your arteries
There is evidence that diets higher in saturated fat and trans fat are associated with increased levels of total cholesterol and/or low-density lipoprotein (LDL or “bad”) cholesterol—which, in turn, are associated with an increased risk of developing cardiovascular disease. Cardiovascular disease is the leading cause of death in both men and women in the U.S.
According to the Dietary Guidelines for Americans, many foods that are higher in dietary cholesterol are generally higher in saturated fat—and diets higher in saturated fat are associated with an increased risk of developing cardiovascular disease, thus it is recommend to keep the intake of dietary cholesterol as low as possible while maintaining a healthy diet.
Because of the relationship of saturated fats and high LDL, the Dietary Guidelines for Americans recommend consuming less than 10% of calories per day from saturated fat.
Tips for Consuming fat
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Pay attention to the %DV of fats on the food label, especially for saturated and trans fats.
- Note the total %DV for Fats which will help you meet the AMDR for fats which is to consume between 20-35% of your calories from Fats.
- Look for ways to replace saturated fat with unsaturated fats when possible and try to avoid artificial trans fat.
- Choose lean cuts of meats and poultry. Trim or drain fat from meats before or after cooking and remove poultry skin before eating.
- Try seafood and plant sources of protein (such as soy products and unsalted nuts and seeds) in place of some meats and poultry.
- Substitute fat-free or 1% low-fat dairy products and fortified plant-based beverages (such as soy, rice, and almond) for whole and 2% reduced-fat dairy products.
- Cook and bake with liquid oils (such as canola and olive oil) instead of solid fats (such as butter, lard, and shortening).
- Try baking, broiling, grilling, and steaming. These cooking methods do not add extra fat.
- Limit baked goods, desserts, fried fast foods, and snack foods.
- When eating out, ask which fats are being used to prepare your meal. You can also ask if nutrition information is available to help you make informed choices.
Your Food Label: Fats
Evaluate the fats on your food label. What does the food label tell you about the fats you are consuming? Is this a high or low fat food? What types of fats are in the food item? Would you consider this to be a good source of fat? How much does this food item contribute to the AMDR for fat?