What is the Difference Between Saturated and Unsaturated Fat?
Fat, which is one of the basic building blocks of the body, is an extremely important nutrient. Fats provide protection of body temperature, protection of organs, absorption of vitamins and production of energy in the body. Therefore, it should be supplied regularly. However, one of the oil types suitable for human health should be selected and consumed in the required amount without exaggeration.
So even if you are on a diet, it is not right to remove fat consumption from your life. Instead, you should choose the types of fat required for your body by consulting experts. If there is no health problem or food sensitivity, consumption can be regulated by raising awareness about oils. Therefore, it is necessary to know the contents of fats and whether they are saturated or unsaturated fat.
What is Unsaturated Fat?
For both dieters and those who take care of their health, ‘What are the beneficial fats and what is unsaturated fat?’ The answers to your questions are extremely important. Not produced in the body; However, the types of fat that the body needs are called unsaturated fat. Since these oils are not produced in the body, they must be supplemented externally.
Unsaturated fats are types of fat that are liquid at room temperature and are usually vegetable oils. In addition, unsaturated fats are basically considered in two types: monounsaturated fatty acids and polyunsaturated fatty acids. There is no significant difference between these varieties in terms of health.
Unsaturated fat is included in the fat group, also called good group fat. In other words, it can be said that unsaturated fats have a structure that is good for the human body. However, attention should be paid to the amount of consumption and the way of consumption. People who have any food tolerance or values that change depending on food should consult their doctor before consuming.
Unsaturated Fatty Acids and Their Properties
Substances that combine to form oils are called fatty acids. The number of fatty acids is the basic building blocks that determine the types of fats. If the fatty acids in the fatty chain contain a single carbon bond, they are called monounsaturated fatty acids. While these oils are liquid at room temperature, they begin to solidify at refrigerator temperature. Varieties of monounsaturated fats include nuts, peanuts, avocados, canola oil, olive oil, and varieties such as sesame.
The ones with double carbon bonds of the fatty acids in the fat chain are called polyunsaturated fatty acids. These oils are available in liquid or soft form at room temperature. For example, polyunsaturated fatty acids, which are extremely important for human health, are Omega-3 and Omega-6 oils, which everyone knows and experts constantly recommend.
What is the Difference Between Saturated Fat and Unsaturated Fat?
The most important thing to know when choosing an oil is the difference between oils. If the basic difference between fats is known, more conscious and correct fat consumption can be achieved, and thus, while taking the necessary fats into the body, weight gain and health problems can be prevented at the same time. First of all, it is necessary to know that the saturated fat group increases the amount of cholesterol. In other words, those with cholesterol disease should consume it under the supervision of a doctor. Saturated fats are commonly known as animal fats. Margarine, butter, lard, milk and dairy products, eggs, palm oil, coconut oil and cocoa butter are among the leading saturated fats. The most harmful form of saturated fats occurs when foods containing trans fat are consumed. Trans fat, whose structure is deteriorated as a result of processes and usually found in packaged products, is extremely harmful.
Apart from this, the daily consumption of saturated fat should be at most 10% of the daily calorie intake. There is no harm in consuming more unsaturated fats. In fact, it is recommended to increase the daily consumption amount from saturated fat types to unsaturated fats. Because excessive consumption of animal fats, namely saturated fats, can lead to health problems such as cholesterol, obesity and heart diseases. Unsaturated fats, on the other hand, contribute to body work and affect health positively.
As a result, in general, saturated fats can cause serious diseases in humans, while unsaturated fats prevent health problems.
Examples of Unsaturated Fats: Foods Containing Unsaturated Fats
There are many foods that contain unsaturated fats that are considered beneficial for health. However, these oils are usually extracted or produced directly. In other words, it would be more logical to consume fats by adding them to foods and to ensure that they enter the body in this way. Among these foods and food groups containing unsaturated fat:
- Types of Fish (Fish such as Salmon, Tuna, Sardines, Mackerel are the main sources of Omega-3.)
- Flax Seed (It is obtained from the flax plant as a seed.)
- Green Leafy Vegetables
- Soybean Oil (Obtained from soybeans)
- Nut Types
- Hazelnut, Walnut, Almond and Peanut Oil
- Canola Oil (Obtained from the canola plant)
- Olive Oil, Sunflower Oil
Soybean oil, hazelnut oil, olive oil, sunflower oil, almond oil, peanut oil can be used to add flavor to salads and meals. Since flaxseed is sold as seeds in ready-made packages, it can also be consumed by adding it to salads or meals. Avocado can be used in many different varieties, if it is difficult to eat as a fruit, it can be crushed and spread on bread or used in different recipes to benefit from its oil. Apart from this, healthy fats can be obtained by consuming nuts and fish. Thus, the need for unsaturated fat is easily met.
Why Are Unsaturated Fats Healthier?
- Fats are what the body needs.
- They must be taken into the body externally.
- It contributes to the healthier functioning of the body.
- It accelerates blood circulation and makes it work better.
- It prevents blood clotting.
- It increases the absorption of vitamins.
- Since they are herbal, they have a lighter structure and their consumption does not cause discomfort to the person.
- It helps to lower cholesterol.
- It reduces the risk of heart diseases.
For this reason, the types of fat in foods should be analyzed well, and the consumption of unsaturated fat should be increased by consulting a specialist. It is recommended to be careful in the consumption of vegetable oils due to the fact that allergies to plants are more common.
Is Unsaturated Fat Harmful?
As with every nutrient, excessive consumption is never recommended in oil types. Even the consumption of water, which is extremely beneficial to the body, is limited by experts. For this reason, it is not right to consume unsaturated fats unconsciously, as they have positive contributions to health. Because excess fat starts to be stored in the body, which can cause different problems. However, consuming more unsaturated fat than saturated fat is beneficial for human health. For example, experts recommend consuming fish at least twice a week. Omega-3, which is abundant in fish, is the most important type of unsaturated fat, and this oil can only be taken from outside.
However, much more care should be taken when consuming saturated fats. Excessive consumption of these oils directly harms health. It is necessary to adjust the amount of daily animal fat consumption very well. Since it may be difficult to adjust the amount, the use of vegetable, that is, unsaturated fatty acids, should be increased instead of animal fats. These good oil varieties both increase the flavor of the food and can easily replace animal fats. In this way, it is possible to live a healthier and longer life.