Unsaturated vs saturated fat: Which is better for your health?

Table of Content

• What are saturated and unsaturated fats?

• Types of Dietary Fats

• Foods to Increase Healthy Fats in Your Diet

• Take-Home Points

• FAQ on Unsaturated vs saturated fat

Introduction

Any fitness enthusiast would be wary of fats and try to avoid them as much as possible. But it's not always the fats that are villains as there are different types of fats. You should know the types of fats to include or exclude from your diet for leading a healthy life. In this article, you would know the fats namely unsaturated and saturated fats in detail. 

What are saturated and unsaturated fats?

Saturated and unsaturated fats derive their name from their chemical structure. As the name suggests, "saturated" fats have carbon atoms saturated with hydrogen atoms (the carbon chain would have no double bonds). On the contrary, unsaturated fatty acids have carbon that has three or fewer hydrogen atoms, causing the probability of double bonds. 

Which fats are best?

Normally unsaturated fats are liquid in the room and solid at low temperatures. But saturated fats are solid at room temperature. This increases the possibility of saturated fats clogging the arteries and causing obstruction to the blood flow. This cuts off the blood and oxygen supply to critical muscles such as the heart and brain, thus causing heart attacks and strokes. This is the reason unsaturated fatty acids are considered healthier than saturated fatty acids. 

Types of Dietary Fats

There are typically three different types of dietary fats that are widely available in food items. They are, 

1. Unsaturated Fats

Unsaturated fats are liquid at room temperature and differ from other fats in that their chemical structure(contains one or more double bonds). There are two types of unsaturated fats namely, 

• Monounsaturated Fats

This type of unsaturated fat contains only one double bond in its structure and is liquid at room temperature. 

Eg. Canola oil and olive oil.

• Polyunsaturated Fats 

This type of unsaturated fat contains two or more double bonds in its structure and they are also liquid at room temperature. Eg., safflower oil, sunflower oil, and corn oil.

2. Saturated Fats

Saturated fats are called "saturated" because their chemical structure is "saturated" with hydrogen atoms. They have the greatest number of hydrogen atoms possible and there are no double bonds in their structure.

Foods that contain saturated fats are,

• Animal meat: Red meat, Lamb, Pork and Poultry. 

• Plant Oils: Coconut oil and Palm kernel. 

• Processed meat: Hot Dogs and Sausages. 

• Dairy products: Milk, Butter and Cheese. 

• Snack items: Chips, Cookies and Pastries. 

3. Trans Fats

Trans fat is considered the worst type of fat because unlike other dietary fats (saturated and unsaturated fats), trans fats raise "bad" cholesterol and lower "good" cholesterol. A diet with high trans fats increases the risk of coronary heart disease, the leading killer of adults.

The foods which are high in trans fats include,

• Fried foods: French fries, Mozzarella sticks, and Fish sticks

• Margarine added products: Lots of Bakery items. 

• Non-Dairy Coffee Creamer: Tea whiteners or Coffee whiteners. 

• Meat and Dairy: Especially pork and Milk. 

Foods to Increase Healthy Fats in Your Diet

Though fats are not encouraged for those aiming for weight loss, some fats are essential for people even trying for weight loss. Here are some of the foods you should include in your diet without fail. 

1. Fatty fishes

Fatty fish has high amounts of unsaturated and omega-3 fatty acids, which play an important role in heart and brain health. Some of the fatty fishes are, 

• tuna

• herring

• mackerel

• salmon

• sardines

• trout

2. Chia Seeds

Chia seeds are rich in antioxidants, fibre, protein, iron, and calcium. These seeds lower blood pressure and control type 2 diabetes in diabetic patients. 

3. Dark Chocolate

Dark chocolate contains antioxidants like flavonoids that have cognitive and cardiovascular benefits.

4. Eggs

Eggs are a good source of protein, especially for vegetarians. Egg yolk supports the function of the liver, brain, nerves, and muscles.

5. Avocado

It is high in a monounsaturated fatty acid called oleic acid, a great anti-inflammatory agent and a compound that plays a role in cancer prevention.

6. Flaxseed

Flaxseed contains omega-3 fatty acids and a healthful dose of fibre that can increase the feeling of fullness and may reduce cholesterol. They also can help lower cholesterol, decrease blood pressure, and regulate heartbeats. 

7. Nuts

Nuts are rich in healthy fats, protein, fibre, vitamins, minerals, antioxidants, and phytosterols that may help prevent cardiovascular disease and type 2 diabetes.

8. Olives

Olives are rich in monounsaturated fats that can prevent diabetes and treat insulin resistance. 

9. Olive oil

Olive oil is rich in monounsaturated fats that are good for cardiac health. It contains high amounts of vitamin E, vitamin K, and potent antioxidants.

10. Tofu

Tofu, a plant protein, is a good source of monounsaturated and polyunsaturated fats. It can greatly help people with protein and calcium deficiencies.  

11. Yoghurt

Full-fat yoghurt contains probiotic microorganisms like bacteria that support gut function. Regularly having yoghurt would reduce a person’s risk of developing heart disease.

Take-Home Points

• Saturated fats have a chemical structure with no double bonds and are saturated with hydrogen atoms. 

• Unsaturated fats have one or more double bonds in their chemical buildup.

• Unsaturated fats are more healthy than saturated fats as the former is liquid at room temperature and doesn't cause any obstructions in the arteries. 

• Saturated fats can be taken in little amounts but trans fats should be avoided in your diet for leading a healthy life. 

References 

• Saturated Vs Unsaturated fats

• Effects of saturated and trans fats