Saturated vs Unsaturated Fats: Choosing What’s Right for Your Body

Fat plays a vital role in our body but is usually termed as unhealthy. Our body requires fat intake so as to maintain a balanced nutrient profile. Fats not only provide us with energy but also with other health benefits. They are broadly categorised as saturated and unsaturated. Let’s understand fats better by comparing saturated vs unsaturated fats. 

What is Fat?

Fats are among the major macronutrients, along with proteins and carbohydrates, that are essential for your body to gain energy to execute routine tasks on a daily basis. It is recommended for 20% to 35% of your daily calorie intake to consist of fats. When we discuss Saturated vs Unsaturated Fats the question that needs answering is ‘what’s the difference between saturated and unsaturated fat?’

What are Saturated Fats?

The composition of fats includes carbon, hydrogen, and oxygen atoms. Difference between saturated and unsaturated fat is based on their chemical structure. Saturated fats have the highest amount of hydrogen atoms, that is, they are ‘saturated’ with atoms of hydrogen and do not contain any double bonds. They remain solid at room temperature.

Mostly animal foods and some plant foods are good saturated fat examples.  Major sources include:

1. Milk
2. Butter
3. Cheese
4. Meats like pork, lamb, poultry, and beef
5. Palm oil and coconut oil

It is believed that the high consumption of saturated fats results in high levels of LDL (low-density lipoprotein) or bad cholesterol, which further leads to increased risk of heart disease. Saturated fats may also encourage inflammation, cancerous changes as well as decline in cognitive abilities.

What are Unsaturated Fats?

Unsaturated fats consist of single or multiple double bonds. Unlike saturated fats, they are in liquid form at room temperature.

When understanding what are unsaturated fats you must understand its two types. These are – monounsaturated and polyunsaturated.

Monounsaturated fats contain only one carbon double bond. They are known for their properties to help control insulin levels and regulate blood sugar levels. They also help reduce the risk of chronic heart disease since they help lower LDL or bad cholesterol.

Olive oil, peanuts, most nuts and seeds, and avocados are some foods with the highest concentration of monounsaturated fats.

Polyunsaturated fats contain multiple double bonds of carbon. They help your body with blood clotting, muscle movement, inflammation, covering nerves, and building cell membranes. They are also useful in reducing the risk of heart disease, rheumatoid arthritis as well as dementia.

These are further divided into two types of healthy fats: omega-3 and omega-6 fatty acids. Omega-3 are found in foods like fatty fish, flaxseed oil, walnuts, chia seeds, sunflower seeds, hemp seeds, and so on. Omega-6 are found in safflower oil, soybean oil, walnut oil, sunflower oil, canola oil, and other food sources.

Saturated vs Unsaturated Fats: What to Consume?

As we have already discussed, 20% to 35% of your daily total calorie intake should consist of fat. It is recommended that less than 6% of the total intake should consist of saturated fat. High amounts of any kind, saturated or unsaturated fat, may lead to certain health problems. Risk of heart disease is directly proportional to LDL or bad cholesterol. Some studies have shown that high amounts of saturated fats may result in an increase in LDL, and therefore have a negative effect on your heart health.

However, consumption of saturated fats in the form of dairy products may in fact be beneficial for your heart and may lower the risk of cardiovascular disease.

Unsaturated fats, and specifically omega-3 found in polyunsaturated fats, are considered as the healthiest kind of fats to consume. Omega-3 helps control cholesterol levels, reduces triglycerides, regulates blood pressure, and provides plenty of other benefits.

The debate on health benefits of saturated vs unsaturated fats is ongoing, abundant studies have also been conducted, and it can be said that unsaturated fats are the safest to consume.

Is Fat Healthy or Essential?

There are some beneficial fats that we get through external sources of food. Fat is undoubtedly an important part of our diets because there are some essential fatty acids that our body cannot produce. It also aids the absorption of certain vitamins (K, D, E, A) and minerals, and keeps the body insulated, thereby protecting organs. It also plays a vital role in energy storage and metabolism.

Trans Fat to be Avoided

Trans fats are usually listed as ‘partially hydrogenated oils’, and are the only 100% proven kind of bad fats. Found in fried snacks, baked goods, and processed foods. They do not have any nutritional value, and may raise bad cholesterol and lower good cholesterol. Therefore, these fats are not healthy for your body and should be avoided.

Are Low-Fat Diets Useful?

Low-fat diets can be opted for if you want to reduce your total calorie intake and cholesterol. Saturated fat vs unsaturated fat should be balanced. However, it is also essential that the diet is balanced with the inclusion of other nutrients. The effectiveness of low-fat diets varies from person to person and it is best to consult your doctor or nutritionist before you decide to start one.

Conclusion

Between saturated vs unsaturated fats, both kinds are rich in calories. Consuming excess amounts of any kind of fat may be harmful for your health in multiple ways and may even result in an increase in your body weight. Therefore, it is important to consume fats in moderation based on your requirements.