FATS
Fat molecules consist of mainly carbon and hydrogen, hydrophobic and are soluble in organic solvents and insoluble in water.
Fats are an essential part of the diet for humans and many other animals—body stores fat for protection, warmth, and energy.
The different types of fat influence health in many ways, particularly blood and heart influences. Based on this, these fats categorised as healthy and unhealthy.
HEALTHY FATS
The fats which are beneficial for our body is known as healthy fats.
AFCAT II 2020: A Comprehensive Course in English, Click Here
UNSATURATED FATS
They are liquid at room temperature and mostly derived from the plant oils. It is considered “good” fats. The two types of unsaturated fat are:
1. Monounsaturated fats
- These molecules not saturated with hydrogen atoms — each fat molecule has bonded with one hydrogen atom.
- It may lower LDL, or “bad,” cholesterol levels, and maintain healthy levels of “good” high-density lipoprotein (HDL) cholesterol.
- But just adding monounsaturated fat to the diet will not have this effect, unless a person also reduces their intake of saturated fat.
- It may also reduce a person’s risk of heart disease.
- The Mediterranean diet may reduce the risk of chronic disease, contains plenty of monounsaturated fats.
Sources of monounsaturated fats include:
Olives and olive oil, nuts and nut butter, avocados, etc.
2. Polyunsaturated fats
- The spaces around each polyunsaturated fat molecule are not saturated with the hydrogen atom.
- These are good for health; especially those obtained from fish and algae, known as an omega-3 polyunsaturated fatty acid.
- Omega-3 acids help to make the heart-healthy, reduces triglycerides in the blood, and also improve the brain, joint, and health of an eye.
- Omega-3 fatty acids also provide protection against heart disease by lowering blood cholesterol levels as well as inflammation in the body.
Sources of polyunsaturated fats-
Fish like sardines, mackerel, trout, salmon, and herring, grapeseed, soybean, sunflower oils, nuts, seeds, and pastured eggs, etc.
UNHEALTHY FATS
1. Saturated fats
- These fats are solid at normal room temperature and are sometimes also called as solid fats.
- The hydrocarbon structure of these fatty acids is “saturated” with the hydrogen atoms.
- It increases health risks if a person consumes too much for a long period.
- A high intake of saturated fat also raises the levels of low-density lipoprotein (LDL) cholesterol in the body. Which, causes an increase in the risk of cardiovascular disease and stroke.
- The American Heart Association (AHA) refer that people should eat no more than 13 grams of saturated fat per day.
Some sources of saturated fat include:
- Animal meats and meat production.
- Dairy products, except those which are free from fat.
- Processed foods which include baked foods, snacks and fries.
- Vegetable oils like coconut oil, palm oil, and cocoa butter.
- It is also not healthy to replace saturated fat from the diet with refined carbohydrates or sugar, which are also bad for health. But a person should replace sources of saturated fat with more healthful foods, such as nuts, seeds, avocados, beans, whole grains, and vegetables.
2. Trans fat
- They are the product of a process which adds hydrogen to liquid vegetable oils to make them more solid.
- Trans fats known as partially hydrogenated oils.
- Trans fats have damaging health effects.
- It increases the levels of LDL cholesterol and lowers the levels of HDL cholesterol in the body.
- This will increases the risk of heart disease, stroke, and type 2 diabetes.
Sources of trans fats-
- Fried foods like french fries.
- Doughnuts, pies, pastries, biscuits, and other baked goods
- Pizza dough, cookies, and crackers
- Packaged food like fast food.
- On food packaging, if in an ingredients includes “partially hydrogenated oils,” it means that the product contains trans fats.
Preparing for CDS II 2020, Click on the link below for Free Trial
CDS II 2020: A Comprehensive Course (Batch 3), Click Here
CDS II 2020: A Comprehensive Course in English Medium (Batch 3), Click Here
CDS II 2020 OTA Special: A Comprehensive Course (Batch 3), Click Here
CDS II 2020 OTA Special: A Comprehensive Course in English Medium (Batch 3), Click Here
More from us
Important Study Notes for Defence Exams
Defence Specific Notes
Weekly Current Affairs
Current Affairs Quiz
SSB Interview Tips
Thanks
The Most Comprehensive Exam Prep App
Comments
write a comment