All this time, fat has always been scapegoated as a cause of obesity and the risk of various diseases. But did you know that fat isn't all bad? Fat is still needed to produce energy and support the body's physiological functions.
Type of fat
Fat has several forms including saturated fat, unsaturated fat, and trans fat.
- Saturated Fat
Saturated fat is a type of fat that comes from animal products such as red meat, poultry, milk, and their processed products (butter, cheese, ice cream). As for some vegetable products that contain high saturated fat such as palm oil and coconut oil. The oil used for frying, or cooking oil, also contains saturated fat even though it was originally unsaturated fat.
If we consume saturated fat in excessive amounts, this type of fat can trigger increased levels of low-density lipoproteins, as known as bad cholesterol, and lead to the risk of various health problems such as cardiovascular disease and type 2 diabetes. Increased LDL levels can cause narrowing and buildup of cholesterol in the blood vessels, thereby increasing the risk of heart disease and stroke.
- Unsaturated Fat
Unsaturated fat is known as fat that has benefits for your health. The reason is that consuming this type of fat can actually increase levels of high-density lipoproteins, as known as good cholesterol, which is useful in preventing the risk of heart disease and stroke. These fats are also known to be beneficial in maintaining weight.
Some examples of foods rich in unsaturated fats are avocados, nuts, seeds, olive oil, salmon, tuna, and sardines.
Unsaturated fats are further divided into two types, namely monounsaturated and polyunsaturated fats.
- Monounsaturated fatty acids (MUFA), only have one double bond in their chemical structure. Fatty acids that are included in the monounsaturated fat types are palmitoleic acid, oleic acid, and vaccenic acid.
- Polyunsaturated fats or polyunsaturated fatty acids (PUFA), have two or more double chain bonds in their chemical structure. People know this type of fat as omega-3 and omega-6 fatty acids. This type of fat is popular because many studies show that its consumption can prevent heart disease and support brain development in children.
- Trans Fat
Trans fats are known as bad fats which are found in processed food products, fast food, and fried foods. Animal products such as red meat and dairy products also contain trans fats but in small amounts.
This type of fat is formed due to the partial hydrogenation process during the heating process which causes the oil to change from a liquid form to a solid fat.
Consumption of trans fats can cause an increase in LDL levels and a decrease in HDL levels which has an impact on increasing the risk of heart disease, stroke, obesity, and diabetes.
The Benefits Of Fat
Regardless of the risk of disease that can arise from the consumption of certain types of fat, fat is still needed by the body to :
- Energy sources
- Helps metabolize vitamins A, D, E, and K
- Raw materials for hormone production, such as prostaglandins to regulate blood pressure, nervous system, and heart rate
- Protects organs from impact
Dangerous Types Of Fat
The benefit of knowing types of fat is so you can make wiser in choosing to eat which foods are good and bad for your health. The types of fats you need to avoid or limit are trans fats and saturated fats.
Because the consumption of these two types of fat can increase the risk of increasing LDL levels in the body. If this happens, plaque will build up and narrowing of blood vessels are more prone to occur, causing heart disease and stroke.
There are actually two types of trans fats, namely natural and artificial trans fats. These artificial trans fats are the result of industrial processes used in fast food and fried foods. Some examples of foods that are high in artificial trans fats are potato chips, biscuits, french fries, fried chicken, margarine, and other processed foods.
Still, confused about how to determine the type of fat that is healthy for the body? Immediately consult to the doctor on the Newfemme application. You will get advice about a healthy lifestyle comfortably, only through chat. Let's download Newfemme!