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When it comes to ingesting fats, there are two important types to keep in mind: saturated and unsaturated. It can be easy to get confused between the two, and even more difficult to learn their assorted health benefits. In this blog post, we’ll provide you with a clear explanation of the differences between saturated and unsaturated fats, so that you can make better-informed decisions regarding your diet and lifestyle.
What are Saturated Fats?
Saturated fats are hydrogenated fats that are usually derived from animals. They are usually solid at room temperature, and examples of evaporate sources of saturated fats include butter, cheese, lard and other full-fat dairy products. Saturated fats are known for raising LDL cholesterol, which is the bad cholesterol, and can consequently increase the risk of both heart disease and stroke.
What are Unsaturated Fats?
In contrast to saturated fats, unsaturated fats are not hydrogenated, meaning they are usually liquid at room temperature. There are two main types of unsaturated fats to be aware of – monounsaturated and polyunsaturated:
- Monounsaturated fats are present in avocados, olive oil, peanuts, and many other plant-based foods.
- Polyunsaturated fats are found in fatty fish, such as salmon, sardines and trout, as well as some vegetable oils, flaxseeds and nuts.
Unsaturated fats have been linked to lowering LDL cholesterol levels and the overall risk of heart disease and stroke, although the health benefits of consuming these fats may depend on where the fats come from. For example, a diet comprised of unsaturated fats derived from processed baked goods, for example, might not be as beneficial as consuming monounsaturated fats from avocados, or polyunsaturated fats from fatty fish.
What are the Benefits of Saturated and Unsaturated Fats?
- Benefits of Saturated Fats: They provide the body with energy and help build cell membranes, hormones and vitamin D.
- Benefits of Unsaturated Fats: They help ensure faster cell division, help lower bad cholesterol levels, and can even help reduce the risk of developing certain types of cancers.
The key to maintaining your health, equilibrium and overall well-being, lies in achieving the right balance between saturated and unsaturated fats. By making sure that unsaturated fats make up the majority of fats in your diet, you can not only reduce your overall intake of saturated fats but also increase your ingestion of essential fatty acids.
How to Incorporate More Unsaturated Fats into Your Diet
- Choose unsaturated fats such as olive oil, rapeseed oil and avocado oil when cooking.
- Always opt for low-fat or skimmed dairy products, such as milk and yogurt.
- Snack on nuts, seeds and fruit instead of processed or sugary snacks.
- Include oily fish such as salmon, mackerel, trout and sardines in your diet.
In order to achieve a balanced diet and a healthy lifestyle, it’s important to understand the differences between saturated and unsaturated fats. By focusing on eating more unsaturated fats and limiting saturated fats, you can ensure that your diet is varied and nutritious.
