What We Need To Know About Types Of Natural Fats

Types Of Fats We Need

To know about types of fats we can start saying that,from a molecular standpoint, oils and fats consist of triglyceride : these are constituted by a fork -shaped structure, called glycerol and three structural elements, called fatty acids.

How fats are classified? There are 3 groups :

1 - Saturated Fats: are found in red meats such as beef, dairy, meat products, sausages, burgers, whole milk and yogurt, cakes and pastries, lard, beef tallow, hard margarines and fats for pastry,coconut oil and palm oil, no beneficial fats if we abuse theirquantity .

2 - Monounsaturated fats : We found them in olive oil and canola oil , avocados ,olives, and some nuts : walnuts, almonds,are beneficial fats.

3 - Polyunsaturated Fats : Essential fatty acids;fatty acids that the body can not produce and therefore have to take them from the diet.

Good fats
Omega 6 fatty= fatty acid Linoleic  are found in seed oils such as sunflower, corn, wheat germ, sesame seeds, walnuts, soybeans, corn and oils.


Fatty acid and Omega 3= Alpha Linolenic : We found in salmon, mackerel , herring , trout (especially rich in omega - 3s ) as also in some flax seeds .If we achieve a balance between the ac. 6 and omega fatty ac. Omega 3 fats will be beneficial.


* Trans fatty acids or hydrogenated fats : are vegetable oils from seeds to be liquid at room temperature they are subjected to an industrial process called hydrogenation , which will change its native molecular form Cis to stable formtrans , ie converting them in solids and so these oils are retained for longer as well as products made with them.


Sample of this is some margarine and fats used in frying and pastry biscuits, bakery products. Its value is in the taste and texture they bring to these foods. Also in the body behave like saturated fats, so they are not beneficial to health.


Low fat diet
Fat sources are generally a combination of the three fats. Therefore we should know that daily energy, 30-35% come from fats or lipids and the distribution must be:

- A 7-8% contributed by saturated fatty acids.

- A 15-18% contributed by monounsaturated fatty acids,mainly oleic acid.

- 7-8% provided by polyunsaturated fatty acids of which at least 3% must be provided by the essential fatty acids.

We should note that fats are the most important source of energy. We generate 9 kcal / g from 1g of fat, more than double of the energy produced by carbohydrates.


Other benefits from fats or lipids are that they are : great source of energy , serve as a vehicle for fat-soluble vitamins: A, D , E, K, as forming element of cell membranes , ie functions reserves , structural, transport , and regulatory .


So to finish we can conclude that we should not fear fat , but taking into account the principles of balance, variety and moderation in  fats consumption that form the basis of a healthy diet .

And If you also know the types of fats and foods that come and read the food labels, we can compensate the consumption of high fat products with other lighter and continue to enjoy the pleasure of eating without problems in health.