Saturated fat is the kind of fat found in pastry, pies, cakes and low-quality processed meat products like sausages and patties. Focusing on the good fats (omega 3 fatty acids, monounsaturated and polyunsaturated fats) and avoid damaging trans fats and saturated fats by concentrating on these healthy, natural foods: avocados, whole eggs, grass-fed butter, coconut oil, nuts, seeds and oily fish. Lipids are quite differing from other bio molecules like carbohydrates, proteins and nucleic acids which are polymeric in nature.Lipid is a class of compounds included phospholipids, sterols, wax and triglycerides. The presence of double bonds in fatty acid prevents the free rotation in molecule and creates two configurations, cis and trans which are called as configurational isomers or geometrical isomers. Cis-fatty acids are generally found naturally while trans-fatty acids are rare and manufactured fats which created during a process called hydrogenation of polyunsaturated fatty acids. Hydrogenation of polyunsaturated fatty acids stabilizing them and prevent them from becoming rancid and to keep them solid at room temperature. For example, oxidation of arachidonic acid produced many oxidized lipids, thus for preventing the rancidity arachidonic acid can be converted into four transisomers. Generally trans fatty acids added in our diet through the processed food that partially hydrogenates or we could say add hydrogen into the chain of unsaturated fatty acids and convert these into saturated fatty acids.
Saturated fatty acids do not have double bonds in aliphatic hydrocarbon chain while unsaturated fatty acids contain one or more double bond in carbon chain.
In cis-form the hydrogen atoms of double bonded carbon atom oriented on same side, however in trans form they oriented in opposite direction. Cis and trans forms of fatty acids show different physical and chemical properties just like other organic geometrical isomers. Omega-3 and omega-6 fatty acids are two main groups of polyunsaturated fats and they are not produced by the body.
Whilst we shouldn't necessarily cut it out of our diets completely, most of us eat far too much saturated fat. Find these healthy fats in healthy, natural foods like nuts and seeds, oily fish, olive oil and avocados.
Omega 3 fatty acids are thought to be the healthiest fats around, and important for everything from healthy living, disease prevention and joint health to weight loss. The main advantage of trans fatty acids is their solid nature and stability due to hydrogenation which otherwise tend to turn rancid rather quickly.
Fatty acids with more than one double bond are called as polyunsaturated fatty acids (PUFAs).
Trans isomers show high melting points due to closely packed structure compare to cis isomers. In addition, watch out for the food items labels low-fat or no-fat because in some cases (not all) the fat is replaced with sugar and salt which in high level can be detrimental to your health. Coconut and coconut oil are considered to be foods that are still healthy and have high amounts of saturated fats.
The reason they are called good fats is because they help to lower the calories in your blood specifically the bad calories by the name of low-density lipoprotein (LDL). We need to understand what these fats are before we can work out which to avoid and which to eat more of.
Consider keeping them in the fridge, as they are more prone to going rancid, and have a shorter shelf life than other fats.
The best way to get omega 3 in your diet is from oily cold-water fish (try wild salmon, wild trout, mackerel, herring and sardines). Glycerol is a trihydric alcohol with two primary alcoholic groups and one secondary alcoholic group. No doubt trans fats derived from the more healthy vegetable oils which are saturated in nature, but they are not as much healthy as saturated one. The configuration of unsaturated fatty acids not only affects their physical properties but also their health implications. To go even deeper and reference to organic chemistry saturated fats have a single bonded structure and unsaturated fats have one or more double bonds in their structure.
Saturated fats are beneficial to your body as seen in the nutrition facts blog, but they should be eaten in moderation. If you want to lose weight and shed body fat, minimise the amount of saturated fat you eat. Trans fats occur during the hydrogenation process, so they're not even molecularly sound. Omega 3 fats are incredibly healthy, reduce inflammation, boost brain function and promote healthy cell function and regeneration. It is true that fat can make you gain weight and contribute to chronic diseases like heart disease, cancer and stroke.
For example, saturated fatty acids are rigid and solid under normal temperature and unsaturated fatty acids exhibit the fluid nature and structure and are mostly found to be liquid at room temperature. Consumption of trans-fatty acids is not much safe as it can be responsible for cardiovascular disease. Also, omega-3 and 6 fatty acids help with brain development, hair growth, metabolism regulation and help us to have a healthy reproductive system.According to the Dieticians Association of Australia, unsaturated fats can help to prevent and control heart disease and stroke.
Many foods that have unsaturated fats have saturated fats as well but may have more unsaturated fats than saturated.
The body doesn't look on it as a healthy, natural fat, and is more likely to hold on to it as a toxin.
Optimal omega 3 intake has been linked with improvements in cardiovascular disease, depression, type 2 diabetes and inflammatory issues including arthritis. Our bodies, cells, hormones and even our brains all need some of the right kind of fat to function. The organic compounds which have carboxyl group (-COOH) are called as carboxylic acid with the general formula RCOOH, where R can be alkyl or aryl group. Trans fats increase total cholesterol levels and LDL cholesterol levels in body while they reduce HDL cholesterol levels. Another issue is the resemblance of trans-fatty acid with saturated fatty acids in their structure which can interrupt many biochemical reactions.
Plus, the kinds of foods high in saturated fat tend to be junk foods which have no place in a fat loss diet. If you don't like fish, try walnuts, flax seeds or flax oil - other good sources of omega 3 fatty acids. Dietary fat helps us reach optimal health in many ways, from absorbing nutrients and fat-soluble vitamins (including vitamin A, E, D and K), to giving energy to our brains, and balancing our most essential hormones.
If R group in carboxylic acids is long aliphatic hydrocarbon chain, it termed as fatty acid which present in lipids. High-fat baked goods, margarines, deep-fried foods contain high concentration of trans fatty acids.
Trans fats are used in the fast food and commercial food industry as they're cheap and stable.
Omega 3 fatty acids even help regulate important physical functions including circulation, heart health, blood pressure, and a healthy nervous system. Fatty acids act as a good source of energy as they can provide twice amount of energy compare to carbohydrates.
Because of the presence of doubles bond in aliphatic hydrocarbon chain of unsaturated fatty acids, they can exhibit geometrical isomerism also called as cis-trans isomerization.
And adding more fat to our diets can make us feel full, satisfied and less likely to snack on high carboyhdrate, sugary snacks. That is the reason, heart and skeletal muscles use fatty acids as fuel while brain cell cannot use that and prefer to use glucose and other sources. Naturally occurring fatty acid exhibit cis-configuration which can be modified to artificial configuration known as trans. Fatty acids can be saturated and unsaturated in nature due to the presence of double bonds. This can increase triglyceride levels, which can contribute to heart and blood vessel disease. Most of the fat in an avocado is monounsaturated, the heart-healthy kind that lowers bad cholesterol.
A study shows that people who eat avocados tend to weigh less and have less belly fat. Whole eggs are also a good source of choline, an important B vitamin that helps regulate the brain, nervous system and cardiovascular system.
A study found that cooking with olive oil can be healthy for heart and using it for salad dressing may cut stroke risk. Oily fish such as salmon, tuna, sardines, mackerel and trout are full of omega-3 fatty acids. You should eat at least two servings weekly of lake herring, lake trout, mackerel, salmon, sardines or tuna for the healthy omega-3 fats they contain.
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