Fats - Types Of Fats - What Is Saturated Fat - What Is Unsaturated Fat - Omega 3's And Omega 6"s
Summary
TLDRThis 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
🧀 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.
🍕 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.
Mindmap
Keywords
💡Saturated Fats
💡Unsaturated Fats
💡Trans Fats
💡Monounsaturated Fats
💡Polyunsaturated Fats
💡Triglycerides
💡Cholesterol
💡Hydrogenation
💡Essential Fatty Acids
💡Inflammation
💡Moderation
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.
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