Definition
Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.
Other Names
Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids
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Definition
Fats are organic compounds that are made up of carbon, hydrogen, and oxygen. They are a source of energy in foods. Fats belong to a group of substances called lipids, and come in liquid or solid form. All fats are combinations of saturated and unsaturated fatty acids.
Other Names
Saturated fat; Diet - fat; Polyunsaturated fat; Monounsaturated fat; Lipids
Food Sources
SATURATED FATS
These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)
UNSATURATED FATS
Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats ...
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Function
Fat is one of the three nutrients (along with protein and carbohydrates ) that supply calories to the body. Fat provides 9 calories per gram, more than twice the number provided by carbohydrates or protein.
Fat is essential for the proper functioning of the body. Fats provide essential fatty acids, which are not made by the body and must be obtained from food. The essential fatty acids are linoleic and linolenic acid. They are important for controlling inflammation, blood clotting, and brain development.
Fat serves as the storage substance for the body's extra calories. It fills the fat cells (adipose tissue) that help insulate the body. Fats are also an important energy source. When the body has used up the calories from carbohydrate, which occurs after the ...
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Recommendations
- Choose lean, protein-rich foods such as soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products.
- Eat foods that are naturally low in fat such as whole grains, fruits, and vegetables.
- Get plenty of soluble fiber such as oats, bran, dry peas, beans, cereal, and rice.
- Limit fried foods, processed foods, and commercially prepared baked goods (donuts, cookies, crackers).
- Limit animal products such as egg yolks, cheeses, whole milk, cream, ice cream, and fatty meats (and large portions of meats).
- Look at food labels, especially the level of saturated fat. Avoid or limit foods high in saturated fat.
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Side Effects
Eating too much saturated fat is one of the major risk factors for heart disease . A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer ).
A large intake of polyunsaturated fat may increase the risk for some types of cancer. Reducing daily fat intake is not a guarantee against developing cancer or heart disease, but it does help reduce the risk factors.
