By Author: Daniel Campbell

Triglycerides, or fat, consist of 3 fatty acid molecules attached to a glycerol backbone. The two main categories of fats are unsaturated oils and saturated fats. This is depended on the molecular structure of the fatty acid. Each fatty acid attached to the glycerol backbone is a very long chain of carbon atoms (12-24). Each carbon can hold two hydrogen atoms, when every carbon atom is connected to two hydrogen atom is it said to be saturated. Whenever certain carbon atoms are missing a hydrogen atom, unsaturation occurs. It is important to recognize the difference in saturated and unsaturated fats for consumption, cooking applications, and most importantly health. Unsaturated fats a can be further categorized into monounsaturated fats (one missing hydrogen atom) or polyunsaturated fats (multiple missing hydrogen atoms). Unsaturation plays a key role in cooking applications in regards to which fat to use. Restaurants often mix beef lard (saturated fat) and peanut oil (unsaturated fat) to deep-fry foods in. This is because beef lard has a low melting point and a very highly desirable texture (deliciousness). The peanut oil, because of its unsaturation, has a higher melting point than the beef lard allowing the deep-fryer to reach cooking temperatures over 375 degrees F. As you might have guessed it, the physical properties of the fat depend on the degree of unsaturation. The more unsaturation, the more liquid the oil will be at room temperature and the higher the melting point. Both monosaturated fats and polyunsaturated fats are beneficial in their own specific way and should be consumed in the diet. Mono and polyunsaturated fats are primarily found in plants. Foods like almonds, olives, and canola oil are high in monounsaturated fats. Polyunsaturated fats can be found in fish, sunflower seeds, and flaxseeds.

Like proteins have essential amino acids, fats have essential fatty acids. These are fats that are used by the body, but cannot be synthesized – they must be incorporated in the diet. Polyunsaturated fats have a unique characteristic that make it easy to be converted into these essential fatty acids. Eicosanoids are a group of compounds that assist and regulate our immune and cardio vascular systems, act as chemical messengers, and have been proven to reduce inflammation. Eicosanoids are often referred to as omega-3 (linolenic acid) and omega-6 fats (linoleic acid). The omega-3 fatty acids are popular because of their unique ability to be converted into EPA and DHA. Polyunsatured fats are advantageous to the body because of their profound ability to lower cholesterol, raise HDLs (good cholesterol), and lower LDLs (bad cholesterol).

One gram of fat yields 9 calories; because of this the recommendation for intake is not as high as carbohydrates or protein. Based on a 2,000 calorie diet, the average person should consume 45-78grams of dietary fats daily or around 20-35% of their total calories. It is recommended that men take 1.6g/day of omega-3 fatty acids and women take 1.1g/day. Omega-6 fatty acids have a higher recommendation at 17g/day and 12g/day for men and women respectively.
Just as there are good fats, there are also bad fats. Our bodies use saturated fat in metabolism, but it is very simple to synthesize saturated fat and therefore does not require consumption to stay healthy. Because saturated fats are difficult to metabolized, it is recommended that less than 10% of total calories are taken in as saturated fats. Saturated fats are found primarily in animal tissue, coconut oil, butter, and lard. When choosing meats pick lean choices like round and sirloin cuts, poultry, and fish. Transfat should be avoided at all times. Less than 1% of total calories should be from transfats. Transfats occur when fats and oils are chemically manipulated of physically manipulated by heat. Digestion of transfats cannot take place because of its molecular shape; therefore they are passed through our blood system increase risks of cardiovascular disease, LDLs, and lowering HLDs.
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Dietary fats and oils are often seen as two in the same but they are different. Fats are rendered from animals (directly from tissue or byproduct) and are solid at room temperature. Oils are refined from plant-based products via pressing or steam extraction processes. Fats and oils can also be classified into two separate categories based on their molecular structure. Fats often contain more hydrogen atoms (saturated) than their oil counterpart. Oils have a wide range of locations on the molecular structure where hydrogen once was – this makes it unsaturated.

Cheers to our health!
~Tommy