Not all fats are the same, even dietetic. Some fats are healthy, others may have a bad influence on the body. In this article we will give examples of unsaturated fats and saturated fats in foods. A common misconception is that if you eat any fat you will gain. Fats are micro-nutrient that the body needs and without which the human body can not function properly. Fats are mainly saturated and unsaturated.
What are examples of unsaturated fats and saturated fats?
Examples of unsaturated fats in foods
Unsaturated fats are found mainly in plants and they are known as good fats. They are liquid at room temperature. Unsaturated fats are divided into monounsaturated fats and polyunsaturated fats. Monounsaturated fats are considered to be extremely beneficial to health, because they lower the level of harmful cholesterol in the blood, reduce triglycerides and increase good cholesterol.
Examples of unsaturated fats as monounsaturated fats in foods are :
- Nuts
- Olives
- Olive oil
- Safflower oil
- Canola oil
- Peanut oil
- Sesame oil
- Avocados
- Avocado oil
- Other nuts and seeds
Polyunsaturated fats are likely to reduce the production of both the bad and good cholesterol. This food group includes omega 3 fatty acids foods and omega 6 foods, which have a number of health benefits.
Examples of unsaturated fats as polyunsaturated fats in foods are :
- Fatty fish such as salmon, herring, mackerel
- Soybean oil
- Corn oil and
- Sunflower oil
- Walnuts
- Chia Seeds
- Olive Oil
- Canola Oil
- Peanut Butter
- Unsalted Peanuts
Examples of saturated fats in foods
Saturated fats have long been associated with increased risk of heart disease, stroke and even cancer. That is why they are known as bad fats. They are solid at room temperature. They build up in our heart and arteries, increasing the risk of health problems. Some of the main examples of saturated fats are:
- Animal products as fatty beef, lamb, pork,
- Poultry with skin
- Cheese made from whole or reduced-fat milk
- Butter made from whole or reduced-fat milk
- Ice cream
- Palm oil
- Coconut oil
It is recommended to eat lean meats and poultry without skin and prepare them without added saturated fats.
American Heart Association recommends for good health, the majority of the fats that we eat to be monounsaturated or polyunsaturated. The American Heart Association is a national voluntary health agency to help reduce disability and death from cardiovascular diseases and stroke.
Examples of trans fats
Trans fats are a type of unsaturated fats. They are created by an industrial process in which hydrogen is added to liquid oils to make them more rigid and solid at room temperature. Trans fats are the most unhealthy choice of fats. They raises your bad cholesterol (LDL) and lowers your good (HDL) cholesterol. Examples of trans fats are:
- Fried food as french fries and fried chicken
- Baked goods – cakes, cookies, pie crusts, crackers
- Chips often contain trans fat too
- Creamer and margarine
- Pancakes and waffles
- Microwave popcorn
- Frozen pizza
