Fat Varieties
What "saturated" fats are saturated with is hydrogen atoms. "Unsaturated" fats do not have hydrogen atoms at every available bonding site on the molecule.
The Good
arrow Monounsaturated Fat:
A type of fatty acid that can lower blood cholesterol levels and leaves the "good cholesterol" HDL levels the same. It's often called the 'healthy' fat because, when eaten in moderation, it can help reduce bad cholesterol, lower your risk of heart disease and stroke and provide protection to the body's cells. Monounsaturated fats are usually liquid at room temperature, but can turn solid in the refrigerator. The most common sources for monounsaturated fat include peanut oil, canola oil, sesame oil as well as avocados, peanut butter and a variety of nut and seeds. Olive oil is most commonly associated with this type of fat, as 75% of its fat is monounsaturated.
arrow Polyunsaturated Fat:
These can benefit your health by lowering cholesterol levels, specifically LDL or "bad" cholesterol. Provides omega-3 and omega-6 which are essential fatty acids, meaning the body cannot manufacture them. Oils with primarily polyunsaturated fats are liquid even in the refrigerator. Found in fatty fish such as salmon, mackerel, trout and sardines, and also in corn, safflower, sunflower and soybean oils
Although polyunsaturated fats are generally thought of as healthy, there are at least two possible exceptions to this statement. One is that there is some evidence that polyunsaturated fat, in excess, can contribute to cancer risk. It is thought the reason for this may be that polyunsaturated fats turn rancid more quickly than other fats. Therefore, proper storage of oils with high amounts of polyunsaturated fats is recommended. Store in a cool, dark place before opening, and in the refrigerator after opening.
The other potential issue with polyunsaturated fats is that of the two main types of polyunsaturated fat, the amount of omega-6 fat that we tend to consume has increased dramatically in recent decades, while in general the amount of omega-3 fat we consume is lower. Some experts feel that this imbalance is contributing to inflammation in our bodies, and increasing the risk of such chronic diseases as arthritis, diabetes, and heart disease.
The Bad
arrow Saturated Fat:
Saturated fats are a type of fat found in animal products, such as meat and dairy, poultry and eggs. Also found in plant-based products such as coconut, so-called "tropical oils" like coconut oil, palm oil and palm kernel oil, and cocoa butter. Like all fats, saturated fats are a source of fuel for the body, aid in absorption of fat-soluble vitamins and some phytonutrients, are used to build cell membranes, and hold other purposes. The human body can make all the saturated fat it needs. This type of fat is solid at room temperature and differs from other types of fats in that they do not contain double bonds between carbon atoms, and are fully saturated with hydrogen atoms.
This type of fat is also most known for raising LDL cholesterol, which is also referred to as your “bad” cholesterol).
The Ugly
arrow Trans Fat:
Another "bad" fat
Increases levels of LDL or "bad" cholesterol and lowers levels of HDL or "good" cholesterol
Found in hydrogenated fat products such as margarines and vegetable shortenings
Used in packaged snack foods such as cookies, crackers and chips, and in fried foods from fast-food and other restaurants
The following table shows, in grams, how much saturated, monounsaturated, polyunsaturated and trans fats are contained in 1 tablespoon of various commonly used oils and fats.
Smoke Points:
Best Oil for Frying:
Healthiest Oil:
