saturated and unsaturated fats

Fat is an essential nutrient that provides energy, supports cell function, and helps in the absorption of fat-soluble vitamins. However, not all fats are equal in terms of their impact on health. The type of fat you consume can have a significant impact on your health. In this article, we review the difference between saturated and unsaturated fats, their uses, and the World Health Organization's recommendations regarding their daily intake.

saturated fat

Saturated fat is usually solid at room temperature and is most found in:

• Animal products such as butter, cheese, and fatty meat.
• Tropical oils such as coconut oil and palm oil.
• Processed foods such as pastries and fried foods.

Excessive intake of saturated fat is linked to increased levels of low-density cholesterol (LDL), which can lead to cardiovascular disease.

unsaturated fats

Unsaturated fats are liquid at room temperature. It is divided into:

• Monounsaturated fats (MUFAs): It is found in olive oil, avocado, and nuts.
• Polyunsaturated fats (PUFAs): It is found in sunflower oil, flaxseed, fatty fish, and walnuts.

WHO recommendations on fat consumption

The World Health Organization stresses the balance of fat consumption as part of a healthy diet:

1. Total fat consumption: It should not exceed 30% of the total energy consumed.
2. Consumption of saturated fat: It should be less than 10% of the total energy consumed.
3. Trans fats: It should account for less than 1% of the total energy consumed.
4. Unsaturated fats: Saturated fats should be replaced with them whenever possible, especially polyunsaturated fats.

For example, in a 2,000-calorie diet, saturated fat should not contribute more than 22 grams (200 calories).

Uses of saturated and unsaturated fats

• Saturated fat: It is often used in baking and frying because of its stability at high temperatures.
• Unsaturated fats: It is best for use in sauces, dressings, and cooking at moderate temperatures. Like olive oil.

The composition of fats in common vegetable oils

All vegetable oils contain different amounts of saturated and unsaturated fats. The chart below shows the composition of some common oils

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Epilogue

In the end, both types of fat are important. It is inconceivable to get the baked goods we love without saturated fats and saturated fats are not suitable for use in salads. Therefore, what is required is not to be excessive. The total fat eaten by a person should not exceed 30% of the calories in a day and saturated fat should not exceed 10% according to the recommendations of the World Health Organization. It cannot be said that butter is harmful or any type of oil is absolutely harmful, but the harm is from waste. Coconut oil and palm oil, for example, have a high content of saturated fat. Therefore, the percentage of their use should be lower than if another oil such as olive oil is used because its content of saturated fat is lower.

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