The body absorbs them from food and uses them for energy and other functions. Summary: Fats provide a number of benefits for your body, including serving as an energy source, regulating hormones and genes, maintaining brain health, and making food tastier and more satisfying. Fatty acids are grouped according to the number of double bonds between carbons in their structures.
MUFA food sources are typically liquid at room temperature and fairly stable for cooking purposes. The most common MUFA is oleic acid, which olive oil contains in high amounts. Monounsaturated fat is linked to several health benefits, including a reduced risk of serious diseases such as heart disease and diabetes 5 , 6 , 7. One review of 24 controlled studies found diets high in monounsaturated fat lead to significantly lower blood sugar, triglycerides, weight and blood pressure levels, compared to high carb diets.
The high monounsaturated fat diets also increased HDL good cholesterol levels 7. In one study, people felt fuller and took in fewer calories for the next 24 hours after consuming bread alongside oil rich in oleic acid, compared to bread that contained less 8. They can be divided into groups depending on the location of the double bonds. These include omega-3s and omega-6s. Studies have found that long-chain omega-3 fats have benefits for inflammation, heart disease, diabetes, depression, and other health conditions 9 , 10 , 11 , Although you need some omega-6 fats, they can contribute to chronic inflammation if you consume too much, especially if omega-3 PUFA intake is low 13 , 14 , Omega-6 fats are very common in modern-day diets.
On the other hand, omega-3 fats are usually consumed in much smaller amounts. Significantly, researchers report that the evolutionary diet of humans provided a ratio of omega-6 to omega-3 fats between 1-to-1 and 4-to SFA intake can raise LDL bad cholesterol levels in some people, although this depends in part on the specific fatty acids consumed.
It should also be noted that HDL good cholesterol typically goes up as well For example, studies suggest that the medium-chain triglycerides in coconut oil and palm oil may boost metabolic rate and reduce calorie intake 22 , In a trans fats molecule, hydrogens are positioned across from each other rather than side by side.
Small amounts of trans fats occur naturally in dairy and other animal foods. Trans fats are the worst type of fat for the heart, blood vessels, and rest of the body because they:.
Mozaffarian, D. Micha, and S. Wallace, Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Med , Mensink, R. Am J Clin Nutr , Appel, L. JAMA , Department of Agriculture, U. Government Printing Office. Dietary Guidelines for Americans, , Lichtenstein, A. Circulation , Institute, N.
Population, — Siri-Tarino, P. Current UK government guidelines advise cutting down on all fats and replacing saturated fat with some unsaturated fat. A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself.
Fat helps the body absorb vitamin A , vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats. Any fat that's not used by your body's cells or turned into energy is converted into body fat. Likewise, unused carbohydrates and proteins are also converted into body fat. All types of fat are high in energy. A gram of fat, whether it's saturated or unsaturated, provides 9kcal 37kJ of energy compared with 4kcal 17kJ for carbohydrate and protein.
Most fats and oils contain both saturated and unsaturated fats in different proportions. As part of a healthy diet, you should try to cut down on foods and drinks that are high in saturated fats and trans fats and replace some of them with unsaturated fats.
Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Cholesterol is a fatty substance that's mostly made by the body in the liver. For example, canola oil contains some saturated fat but is mostly monounsaturated fat. In contrast, butter contains some unsaturated fat but is mostly saturated fat. Because saturated fat tends to raise low-density lipoprotein LDL cholesterol levels in the blood.
High cholesterol levels can increase your risk of heart disease and stroke. Saturated fat occurs naturally in red meat and dairy products. It's also found in baked goods and fried foods. Trans fat occurs naturally in small amounts in red meat and dairy products. Trans fat can also be manufactured by adding hydrogen to vegetable oil.
This artificial form of trans fat is known as partially hydrogenated oil. It has unhealthy effects on cholesterol levels and increases the risk of heart attack and stroke.
For this reason, partially hydrogenated oil can no longer be added to foods in the U. Studies show that eating foods rich in unsaturated fat instead of saturated fat improves blood cholesterol levels, which can decrease your risk of heart attack and stroke. One type in particular — omega-3 fatty acid — appears to boost heart health by improving cholesterol levels, reducing blood clotting, reducing irregular heartbeats and slightly lowering blood pressure.
You don't have to cut fat from your diet. But be smart about the amount and type of fat you choose. Remember fat is high in calories. Choose foods rich in healthier unsaturated fat instead of foods high in saturated fat, not in addition to them. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.
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