This archive report was first published on 21 September 2019.
Know the Good, the Dangerous, and the Not-So-Bad Fats ¶
Published on September 21, 2019
Fats are a major source of energy in our diets, but not all fats are created equal. While some fats are beneficial, others can have negative effects on our health.
Carbohydrates are the primary source of energy in our diets, but fats are a close second. Fats are a group of substances made up of carbon, hydrogen, and oxygen, but in different ratios than carbohydrates. This difference in composition makes fats a more concentrated source of energy than carbohydrates.
One gram of fat supplies nine kilocalories of energy, while one gram of carbohydrates supplies four kilocalories. This means that fats are a more efficient source of energy than carbohydrates.
Triglycerides are a class of lipids that provide most of the energy in dietary fats. They are made up of two components: glycerol and fatty acids. The fatty acids in triglycerides vary in length and degree of saturation, which is why we use terms like short-chain, medium-chain, and long-chain fatty acids to describe them.
Short-chain fatty acids contain two to four carbon atoms and are relatively rare. Medium-chain fatty acids contain six to 12 carbon atoms and are more soluble than long-chain fatty acids, making them easier to absorb. Long-chain fatty acids contain 14 or more carbon atoms and are the most common type of fatty acid in food.
Fats have been associated with various health problems, including heart disease and obesity. To make healthy food choices, it's essential to understand the different types of dietary fats and their sources.
There are two main types of dietary fats: saturated and unsaturated. Saturated fats are found mainly in animal products, such as meat, dairy, and eggs. They are also found in coconut and palm oils. Saturated fats can increase blood cholesterol levels and contribute to heart disease.
Unsaturated fats, on the other hand, are found in plant-based foods, such as nuts, seeds, and avocados. They are also found in fish and other seafood. Unsaturated fats can help lower blood cholesterol levels and reduce the risk of heart disease.
Within the category of unsaturated fats, there are two subcategories: monounsaturated and polyunsaturated. Monounsaturated fats are found in foods such as avocados, nuts, and olive oil. They can help lower blood cholesterol levels and reduce the risk of heart disease.
Polyunsaturated fats are found in foods such as corn oil, soybean oil, and walnuts. They can also help lower blood cholesterol levels and reduce the risk of heart disease.
It's essential to note that not all fats are created equal. While some fats are beneficial, others can have negative effects on our health. By understanding the different types of dietary fats and their sources, we can make informed choices about the foods we eat and reduce our risk of chronic diseases.
Ms. Ndung'i is a lecturer at the Department of Human Nutrition, Egerton University.
