Fats - Types Of Fats - What Is Saturated Fat - What Is Unsaturated Fat - Omega 3's And Omega 6"s

Summary

This video explores the four major types of fats: saturated, trans, monounsaturated, and polyunsaturated fats. It discusses foods high in each fat type and their health implications. Saturated fats, found in foods like cheese and beef, may raise cholesterol levels and are linked to heart disease, prompting health organizations to recommend limiting intake. Trans fats, particularly artificial ones from hydrogenated oils, are associated with increased LDL and decreased HDL cholesterol, and are advised to be eliminated from the diet due to their negative health effects. Monounsaturated fats, prevalent in olive oil and avocados, are considered healthier when used in moderation. Polyunsaturated fats, including omega-3 and omega-6 fatty acids, should be consumed in balance for their anti-inflammatory properties. The video emphasizes the importance of dietary moderation and the quality of fat sources.

Takeaways

• 🧀 Saturated fats are typically solid at room temperature, found in foods like cheese and butter, and should be limited according to the American Heart Association.
• 🚫 Artificial trans fats, created through hydrogenation, are associated with increased LDL and decreased HDL cholesterol levels, and are linked to heart disease.
• 🍀 Monounsaturated fats, with a kinked molecular structure, are liquid at room temperature and are considered healthier when compared to saturated and trans fats.
• 🌊 Polyunsaturated fats, also with a kinked structure, include essential Omega-3 and Omega-6 fatty acids, which are important for health but should be balanced.
• 🍽 The ratio of Omega-6 to Omega-3 fats is crucial; a ratio of 4:1 or lower is recommended to reduce inflammation and disease risk.
• 🥑 Foods rich in monounsaturated fats include plant-based oils like olive oil, avocados, and nuts.
• 🐟 Omega-3 fatty acids are found in foods like flax seeds, walnuts, salmon, and tuna, and are essential for human health.
• 🥦 Polyunsaturated fats are generally liquid at room temperature and begin to solidify when chilled, indicating their dietary importance.
• 🔍 The video emphasizes the importance of understanding fat types and their sources, as well as the moderation in consumption for a balanced diet.
• 🌟 The script concludes with a reminder that while certain fats are healthier options, all fats can be unhealthy when consumed excessively.

Q & A

What are the two general types of fats?

The two general types of fats are saturated fats and unsaturated fats.

What are the subtypes of unsaturated fats?

The subtypes of unsaturated fats are trans fats, monounsaturated fats, and polyunsaturated fats.

What is the main form of fat and what does it consist of?

The main form of fat is triglycerides, which consist of a glycerol unit and three fatty acid chains.

How does the structure of saturated fat differ from unsaturated fats?

Saturated fats have all carbon atoms saturated with hydrogen atoms and do not contain double bonds between the carbon atoms, giving the molecule a linear formation.

Which foods are typically high in saturated fats?

Foods high in saturated fats include pork, fatty beef, cheese, whole milk, eggs, coconut and palm oils, and butter.

What is the American Heart Association's recommendation for daily saturated fat intake?

The American Heart Association recommends limiting saturated fat intake to five to six percent of total daily caloric consumption.

What is the difference between natural and artificial trans fats?

Natural trans fats, also known as ruminant trans fats, are found in small amounts in dairy products and meats from ruminant animals. Artificial trans fats are created through hydrogenation, a process that turns liquid oils into solid fats.

Why are artificial trans fats considered unhealthy?

Artificial trans fats are considered unhealthy because they increase overall LDL cholesterol and decrease HDL cholesterol, which is linked to an increased risk of heart disease.

What is the cis molecular formation in unsaturated fats and how does it affect the structure?

In the cis molecular formation, the hydrogen atoms are on the same side of the double bonded carbon atoms, which gives the fat molecule a bend or kink-like formation.

What are the health implications of consuming monounsaturated fats?

Monounsaturated fats are generally considered healthy, especially when chosen over saturated or trans fats, as long as they are consumed in moderation and come from minimally processed sources.

How are polyunsaturated fats classified and what are the essential omega fatty acids?

Polyunsaturated fats are classified by their Omega numbering, which is determined by the location of the first double bonded carbon atom. The essential omega fatty acids are Omega-3 and Omega-6.

What is the recommended ratio of omega-6 to omega-3 fatty acids for health benefits?

A ratio of four-to-one, omega-6 to omega-3, or lower has been shown to decrease inflammation and lower the risk of other diseases.

Outlines

00:00

🧀 Understanding Saturated and Unsaturated Fats

This paragraph introduces the viewer to the world of fats, focusing on the two main categories: saturated and unsaturated fats. Saturated fats are characterized by their carbon atoms being fully bonded with hydrogen atoms, forming a linear structure and typically being solid at room temperature. Foods rich in saturated fats include pork, fatty beef, cheese, whole milk, eggs, coconut and palm oils, and butter. The health implications of saturated fats are discussed, with a mention of their impact on cholesterol levels and the recommendation from the American Heart Association to limit their intake. The paragraph also touches on the controversy surrounding the health effects of saturated fats, emphasizing the importance of moderation in diet.

05:02

🍕 Exploring Trans, Monounsaturated, and Polyunsaturated Fats

The second paragraph delves into the subtypes of unsaturated fats: trans fats, monounsaturated fats, and polyunsaturated fats. Trans fats, which can be either natural or artificial, are solid at room temperature and have high melting points. Natural trans fats are found in small amounts in dairy products and meats, and their moderate intake is not considered harmful. However, artificial trans fats, created through hydrogenation, are linked to increased LDL cholesterol, decreased HDL cholesterol, and an increased risk of heart disease. The paragraph advises against consuming artificial trans fats and suggests looking for 'partially hydrogenated oils' on food labels. Monounsaturated fats, with a kinked structure due to their single carbon double bond, are liquid at room temperature and are considered healthy when consumed in moderation. Foods high in monounsaturated fats include plant-based oils, avocados, and nuts and seeds. Polyunsaturated fats, with multiple double bonds, are also liquid at room temperature and include essential fatty acids like omega-3 and omega-6. The importance of balancing omega-6 to omega-3 ratios for health is highlighted, with a suggestion to aim for a ratio of four-to-one or lower. The paragraph concludes with a reminder of the importance of moderation and the need to choose fats from minimally processed sources.

Keywords

💡Saturated Fats

Saturated fats are a type of fat in which the carbon atoms in the fatty acid chains are 'saturated' with hydrogen atoms, meaning there are no double bonds between the carbon atoms. They are typically solid at room temperature and have high melting points. In the video, saturated fats are mentioned as being found in foods like pork, fatty beef, cheese, and butter. The American Heart Association recommends limiting intake due to their association with increased LDL cholesterol levels, which can contribute to heart disease.

💡Unsaturated Fats

Unsaturated fats are fats that have at least one carbon-carbon double bond in their fatty acid chains. This distinction means they are typically liquid at room temperature and have lower melting points than saturated fats. The video discusses three subtypes of unsaturated fats: trans fats, monounsaturated fats, and polyunsaturated fats. Unsaturated fats are generally considered healthier than saturated fats and are found in plant-based oils, avocados, and nuts.

💡Trans Fats

Trans fats are a subtype of unsaturated fats where the hydrogen atoms are on opposite sides of the double bond, resulting in a straighter structure. They can be both naturally occurring and artificially created through a process called hydrogenation. The video highlights that artificial trans fats, found in many processed foods, are associated with negative health effects, such as increased LDL cholesterol and decreased HDL cholesterol, which can lead to heart disease.

💡Monounsaturated Fats

Monounsaturated fats have one double bond in their fatty acid chains, which gives them a 'kink' in their structure. They are liquid at room temperature and are considered healthier than saturated fats. The video mentions that foods high in monounsaturated fats include olive oil, canola oil, and peanut oil, as well as avocados. These fats are generally recognized as heart-healthy when consumed in moderation.

💡Polyunsaturated Fats

Polyunsaturated fats have more than one double bond in their fatty acid chains, which also gives them a kinked structure. They are typically liquid at room temperature and include essential fatty acids like omega-3 and omega-6. The video explains that a balanced ratio of omega-6 to omega-3 is important for health, as imbalances can lead to inflammation and increased disease risk. Good sources of polyunsaturated fats mentioned are flax seeds, walnuts, and fatty fish like salmon.

💡Triglycerides

Triglycerides are the main form of fat in the body, consisting of a glycerol unit and three fatty acid chains. These fatty acids are made up of long chains of carbon and hydrogen atoms, and the type of bonds between these atoms determines the classification of the fat. The video uses triglycerides as a starting point to explain the structure and properties of different types of fats.

💡Cholesterol

Cholesterol is a waxy substance found in the body and in some foods. It is an essential component of cell membranes and is involved in the production of hormones and bile acids. The video discusses how different types of fats, particularly saturated and trans fats, can affect cholesterol levels, specifically the balance between LDL ('bad' cholesterol) and HDL ('good' cholesterol), which is crucial for heart health.

💡Hydrogenation

Hydrogenation is a chemical process used in the food industry to convert liquid vegetable oils into solid fats by adding hydrogen atoms. This process creates artificial trans fats, which are discussed in the video as being harmful to health due to their negative impact on cholesterol levels and heart disease risk.

💡Essential Fatty Acids

Essential fatty acids are those that the body cannot produce on its own and must be obtained through diet. The video identifies omega-3 and omega-6 fatty acids as essential, which are important for various bodily functions, including brain development and immune system regulation. A balanced intake of these fatty acids is emphasized for optimal health.

💡Inflammation

Inflammation is a protective response of the body to injury or infection. However, chronic inflammation can contribute to various diseases. The video discusses how the balance of omega-6 and omega-3 fatty acids can influence inflammation levels, with omega-6 fats potentially promoting inflammation and omega-3 fats having anti-inflammatory effects.

💡Moderation

Moderation is a key theme throughout the video, emphasizing that all types of fats can be part of a healthy diet when consumed in reasonable amounts. The video suggests that even healthy fats should be eaten in moderation to avoid overconsumption and potential health risks.

Highlights

There are four major types of fats: saturated, trans, monounsaturated, and polyunsaturated fats.

Saturated fats are typically solid at room temperature and have high melting points.

Foods high in saturated fat include pork, fatty beef, cheese, whole milk, eggs, coconut and palm oils, and butter.

Saturated fats can affect cholesterol levels by increasing LDL and HDL, and increasing LDL particle size.

The American Heart Association recommends limiting saturated fat intake to 5-6% of total daily caloric consumption.

There is conflicting research on the health effects of saturated fats and heart disease.

Unsaturated fats have at least one double bond in their fatty acid chains.

Trans fats can be either natural or artificial, with different health implications.

Artificial trans fats are linked to increased LDL and decreased HDL, and are associated with heart disease.

The US FDA determined in 2013 that partially hydrogenated oils are no longer generally recognized as safe.

Monounsaturated fats have a kinked molecular structure and are liquid at room temperature.

Foods high in monounsaturated fat include olive oil, canola oil, avocados, nuts, and seeds.

Monounsaturated fats are considered healthy when chosen over saturated or trans fats.

Polyunsaturated fats have more than one carbon double bond and are typically liquid at room temperature.

Omega-3 and Omega-6 fatty acids are essential and have different effects on inflammation.

A balanced ratio of Omega-6 to Omega-3 fats is important for health, with a recommended ratio of 4:1 or lower.

The average American diet has a higher Omega-6 to Omega-3 ratio, which may contribute to inflammation.

In conclusion, it's important to minimize saturated and artificial trans fats, and be mindful of the source and quantity of unsaturated fats.

Transcripts

Bryan again, and it is time for the types of fats.  So in this video we are going to discuss the four  

major types of fats, foods that are high in each  of those types of fats, and whether or not each  

of those types of fats are healthy or unhealthy.  So, let's roll. So, what are the different types of  

fats? There are two general types, saturated fats,  and unsaturated fats. Unsaturated fats have three  

different subtypes, trans fats, monounsaturated  fats, and polyunsaturated fats. To understand fats  

better we need to start with the main form of fat,  which is triglycerides. Triglycerides consists of  

a glycerol unit and three fatty acid chains. Fatty  acids are made up of long chains of carbon atoms  

and hydrogen atoms. Some carbon atoms are linked  by single bonds and others by double bonds, these  

bonds determine which type of fat the chain is  classified as. The first type of fat we're going  

to look at is saturated fat. In saturated fat all  of the carbon atoms are saturated with hydrogen  

atoms and do not contain double bonds between  the carbon atoms, this gives the molecule a linear  

formation. Saturated fats are usually solid at  room temperature and have high melting points.  

Foods that are high in saturated fat include pork,  fatty beef, cheese, whole milk, eggs, coconut and palm  

oils, and butter. The question is, are saturated  fats healthy? Research suggests that saturated  

fat affects cholesterol levels by increasing  overall LDL, increasing HDL, and increasing LDL  

particle size, you can learn more about cholesterol  by checking out my cholesterol video which is  

linked in the little I in the right-hand corner  of your screen. The American Heart Association  

recommends limiting saturated fat intake to five  to six percent of total daily caloric consumption.  

So, according to that recommendation, if you're  consuming 2,000 calories per day, no more than  

120 calories should come from saturated fats,  that's about 13 grams, which is two slices of  

cheddar cheese. I must note that there is a lot  of research linking diets high in saturated fat  

too heart disease, and there's a lot of research  showing that claim not to be true. As with any  

food it's always about moderation. Now let's  look at unsaturated fats. Unlike saturated fats  

unsaturated fats have at least one double bonded  set of carbon atoms in their structure, this double  

bond can take on one of two formations. It can be  a cis configuration or a trans configuration. In  

the cis formation the hydrogen atoms are on the  same side of the double bonded carbon atoms, and  

in the transformation, the hydrogen atoms are on  opposite sides. Let's take a look at the trans  

configuration or trans fatty acid. Trans fats are  solid at room temperature and usually have a high  

melting point, there are natural and artificial  trans fats. Natural trans fats, also known as  

ruminant trans fats, typically make up 2 to 5  percent of the fat in dairy products and 3 to 9  

percent of the fat in beef and lamb. Several review  studies have concluded that a moderate intake of  

ruminant trans fats does not appear to be harmful.  Artificial trans fats are another story, artificial  

trans fats are formed when manufacturers turn  liquid oils into solid fats through a process  

called hydrogenation. Hydrogenation is a process by  which vegetable oils are converted to solid fats  

simply by adding hydrogen atoms. Hydrogenation  increases the shelf-life and flavor stability  

of foods. Foods high in artificial trans fats  include many fast food items, some baked items  

like cookies and cakes, frozen pizzas, some coffee  creamers, fried foods, and stick margarine. So, again,  

the question is, are artificial trans fats healthy?  Research suggests that diets in artificial trans  

fats effects cholesterol levels by increasing  overall LDL, and decreasing HDL, it is also linked  

to an increased risk of heart disease. Trans fats  are believed to cause damage to the inner lining  

of blood vessels as well. In November 2013 the US  Food and Drug Administration made a preliminary  

determination that partially hydrogenated oils  are no longer generally recognized as safe in  

human food. Many Institute's recommend completely  eliminating artifice trans fats from the diet. Keep  

in mind that products can be listed as zero grams  of trans fats if they contain zero grams, to less  

than 0.5 grams of trans fat per serving. You can  also spot trans fats by reading ingredients lists  

and looking for the ingredients referred to as  partially hydrogenated oils. The next unsaturated  

fat we're going to look at is monounsaturated fat.  It has a cis molecular formation, where the hydrogen atoms are on the same  

side, this gives it a bend or kink like formation.  Monounsaturated fats have only one carbon double  

bond in their molecule, they're usually liquid at  room temperature and have lower melting points  

than saturated and trans fats. Foods that are high  in monounsaturated fat include many plant-based  

oils, such as olive oil, canola oil, and peanut  oil, other foods include avocados, and many types  

of nuts and seeds. So, are monounsaturated fats  healthy? They're thought of as generally being  

good for health, especially when chosen over  saturated or trans fats, but it's always about  

moderation, any fat can be unhealthy when consumed  in unreasonably high quantities. The last type  

of fat on our list is polyunsaturated fat. It  also has a cis molecular formation, again the  

hydrogen atoms are on the same side, also giving  it a kinked formation. Polyunsaturated fats have  

more than one unsaturated carbon double bond in  their molecule, they're typically liquid at room  

temperature but start to turn solid when chilled.  Polyunsaturated fats are generally classified by  

their Omega numbering, the Omega carbon is the  carbon atom at the end of the hydrocarbon chain.  

There are four types of omega fatty acids, 3, 6, 7,  & 9. These are determined by where the location  

of the first double bonded carbon atom is located.  The fatty acid on the screen is an omega-3 fatty  

acid because the first double bond occurs at  carbon number 3, the other omega fatty acids  

follow this same structure. The Omega 3 & 6 fatty  acids are considered essential because the body  

cannot make these. Foods high in omega-6 fatty  acids include processed vegetable oils, salad  

dressings, fried foods, and grain fed beef. Foods  rich in omega-3 fatty acids include flax seeds,  

walnuts, salmon and tuna. So, are polyunsaturated  fats healthy? Research suggests that Omega 6s can  

have inflammatory effects and omega-3s can have  anti-inflammatory effects, so the ratio of these  

fats has been shown to be important. A ratio  of four-to-one, omega-6, to omega-3, or lower  

has shown to decrease inflammation and lower the  risk of other diseases. The average American diet  

currently has a ratio of 16 to 1, once again  it's about moderation. Bottom line time, quick  

review folks, saturated fats, typically you want  to minimize those in your diet, artificial trans  

fats, key word there is artificial, not natural,  you want to try to eliminate those from your diet,  

monounsaturated fats, generally thought of as  being healthy, as long as you're getting them  

from a good source that's been minimally processed,  and polyunsaturated fats, again generally healthy,  

get them from a good source. You may want to keep  an eye on your omega-6 to omega-3 ratios and the  

polyunsaturated fats. Alright, if you have any  questions, comments, you can leave them below.  

If you liked the video, hit the thumbs up, if you  feel that I have completely wasted a few minutes  

of your life, I gracefully apologize to you, you  can exact some instant revenge by pounding that  

thumbs down and giving me my punishment. It's all good  man, it is all good. Till next time, I'm out, see ya.