Fat Guide: Types, Benefits, and How Much You Need

The fat in our food has long been worried about. You may remember the 90s when snack shelves were lined with fat-free and low-fat cookies, cakes, etc. Today, we know that dietary fats – both saturated and unsaturated fats have a place in a balanced diet.

To get rid of the confusion, we are working on all the fat in this piece. From which types, which type you need (and how many), we cover you in this article.

What is fat?

Fat is one of the massive nutrients that your body plays in its quality (1). Fat provides energy to the body and promotes cell growth, but it also protects organs, helps absorb fat-soluble vitamins, and stabilizes blood pressure and cholesterol (1,,,,,2).

When you eat dietary fat, it breaks down into fatty acids. There are two main types of fatty acids in the diet (2):

• Saturated fatty acids
• Unsaturated fatty acids

The type of food you eat and the type of fat in the food will determine whether these fatty acids are suitable for you, for you or with you. And, to the surprise of many foods, most foods actually contain each type of food, although the quantity depends on what you eat. Let’s explore each of them more deeply.

What are saturated fatty acids?

Saturated fatty acids are often called “bad fats” (2). Increased consumption of these fats is associated with negative health effects, such as increasing blood cholesterol and increasing the risk of heart disease, heart attacks and strokes (3).

And, unfortunately, despite these effects, most Americans are still eating more than this nutrient (4). According to Brookell White, registered dietitian of MyFitnesspal, Brookell White, MS, RD, “Saturated fatty acids are nutrients that are usually overdepleted in the United States and can raise cholesterol.”

Why saturated fats can be a problem

Health authorities have actually made recommendations about the amount of saturated fat you should consume every day to reduce your risk of these conditions (we will soon be reduced.) However, the main causes of saturated fats have the effect on health because of their Chemical structure.

For example, saturated fats have single bonds between carbon molecules that are completely saturated with hydrogen (3). This structure makes them solid at room temperature (3). When you eat foods that are high in saturated fat, some blood fat (also known as blood lipids, which is a key measure of heart health), such as low-density lipoprotein (LDL), may be elevated (5). Over time, excessive saturated fat intake may continue to increase blood lipids, which can harm heart health.

Knowledge is power, so don’t worry, we’re here to help you.

Here are some of the main sources of saturated fats that can monitor your diet (6):

• Animal products such as red meat and cured meat
• Dairy products including butter, whole milk and cheese
• Oils such as coconut and palm kernel oil
• Combinations such as pepperoni pizza, cream pasta and sandwiches
• Desserts and sweets, such as pastries and cookies

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About the Expert

Brookel WhiteMS, RD is the food data curator for MyFitnessPal. She received her Bachelor and Masters degree from San Diego State University and completed her dietary internship at Sodexo. Her focus areas include metabolism, gut health, obesity and weight management.

Elizabeth Shaw,MS, RDN, CPT is a nutrition expert in the field of fertility nutrition, a four-time recipe author and an early nutrition pioneer. She is the president and owner of Shaw Simple Swaps, a U.S.-based nutrition communications and consulting company.

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What are unsaturated fatty acids?

Unsaturated fatty acids are known as “good fat” and are praised for their beneficial effects on health. In fact, consumption of certain types of unsaturated fatty acids has been shown to improve heart health and memory and reduce the risk of other diseases such as type 2 diabetes, cancer, etc. (7).

Unsaturated fatty acids are composed of two groups:

• Monounsaturated fat (MUFA)
  • These fatty acids contain an unsaturated carbon double bond that makes it liquid at room temperature (8).
  • The most common MUFA in the diet is omega-9 fatty acids (9). These are not necessary, which means your body can make them on its own, too!
  • Common dietary sources of MUFA include (8):

• Plant-based oils: olives, peanuts, canola seeds, sesame
• Food sources: avocado, nut butter and nuts and seeds

• Polyunsaturated fat (PUFA)
  • These fats are composed of two or more unsaturated carbon double bonds between molecules, making them also liquid at room temperature (10).
  • There are two common pufas in the diet: omega-6 fat and omega-3 fat (10).
  • Common dietary sources of PUFAS include (10,,,,,11):

• Omega-3S:
  • Food: Fatty fish such as tuna, salmon, mackerel, walnuts, flax seeds, chia seeds, soybeans
  • Oil: canola seed, soybean, flax seeds
• Omega-6s:
  • Food: almonds, peanuts, walnuts, cannabis seeds, sunflower seeds, eggs
  • Oil: Safflower oil, sunflower seed oil, soybean oil

Differences between saturated and unsaturated fats

As a nutritionist, I really don’t like to label food as good or bad because all foods can have a place in a balanced diet when moderately controlled. Having said that, there is indeed a reason for saturated fat to continue to be slapped by the connotation of “badness”, while unsaturated fat gains the glory of becoming “gold”.

For example, MyFitnesspal nutritionist Brookell White shares: “Monounsaturated fat specificity can help maintain high-density lipoprotein (HDL) cholesterol (a good blood lipid) and lower LDL cholesterol, while polyunsaturated fatty acids can help you lower LDL, while polyunsaturated fatty acids can help you lower LDL ” (lower LDL” (8,,,,,10,,,,,11).

The American Heart Association (AHA) encourages consumers to play a role in these lipid markers, thus swapping saturated fat for unsaturated options (10). White agreed, writing: “Using these instead of saturated fatty acids can help lower cholesterol and your risk of heart disease.”

Dietary advice

This is the latest fat and saturated fat recommendation for Americans.

• Acceptable Massive Nutrient Distribution Range (AMDR) ((12)

The AMDR for dietary fat is set to 20% to 35% of daily calories.

For those who follow a 2000-calorie diet, this means that about 400 to 700 calories will come from fat, about 44 to 77 grams of fat.

• 2020-2025 American Dietary Guidelines (DGA) ((13)

DGA recommendations are no more than 10% of daily calories from saturated fat sources.

For those who follow a 2000 calorie diet, this means that about 200 calories come from saturated fat, totaling about 22 grams per day.

• American Heart Association (AHA)

Total fat intake should be between 30% and 35% of calories, with no more than 6% of calories coming from saturated fat (14).

For those who follow a 2000 calories diet, this totals about 120 calories and 13 grams of saturated fat per day (3).

Nutritionists, myself, recommend considering your family history and genetics because you determine whether it is best to use saturated fat intake in 6% of your daily calories, or whether you have Higher flexibility, i.e. close to 10%. For example, if you have a history of cholesterol, heart disease, or other complications in your family, your personalized advice looks different than someone who doesn’t have a genetic history of heart disease.

Working with a registered dietitian is one of the best ways to determine the goals of personal health.

Tips for choosing healthier fat options

“If you have any questions, separate it.”

This is my motto with clients to encourage moderation rather than deprivation, even if those healthier fat options are involved. Nuts, for example, are an important source of unsaturated fats. While they are a heart-healthy food, they are also calorie-intensive, meaning that if you are not cautious about your portion size, you can easily meet your daily energy needs.

Embrace the cooking at home.

Choosing home cooking, including baking, baking, bombing, or even scrambled unsaturated oils such as canola or olive oil, is a better cooking method that can help you achieve your weight loss goals while keeping your fat intakes at the same time Keep fat progress on check. Finishing a dish with unsaturated fat sources such as Wilkin olive oil or avocado oil is a great way to get the benefits from these fats.

Seek help with simple swaps in the kitchen.

Eat less saturated, less unsaturated fat by trying the following swaps in the recipe:

• Use fat fish instead of beef
• Use soy milk instead of milk
• Top bowl and casserole with nuts and seeds on cheese
• Use avocado in sour cream
• Use olives, avocado or canola oil instead of butter

FAQs (FAQs)

Bottom line

Dietary fat plays a vital role in the body, which is why it is recommended that you get 20% to 35% of your calories per day come from this food group (12). However, the type of fat you consume is important, and unsaturated fats show positive health benefits such as improvements in heart health and saturated fats with opposite effects (3,,,,,7). Record your food myfitnesspal Can help you understand how much fat you are eating and what kind of fat.

Limiting red meat in desserts, snack foods, whole milk dairy products and diet will help reduce dietary intake of saturated fat. Increasing the amount of avocado, nuts and seeds in your diet will help you increase your intake of unsaturated fat, thus providing you with these benefits. To make it easier to choose better fat, consider trying one myfitnesspalThe plan is like Eat green planwhich prioritizes recipes and foods that are low in saturated fat.

Posts Fat Guide: Types, Benefits, and How Much You Need Appear first MyFitnessPal Blog.

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