Unsaturated Fats vs Saturated vs Trans: A Complete Guide to Help You Understand Your Dietary Fats

Eating a healthy diet is essential for a healthy lifestyle, and understanding the different types of dietary fats is a major part of that. Unsaturated, saturated, and trans fats are the three main types of fats, and they each have different effects on your body. Unsaturated fats are typically considered the “good” fats, as they help reduce the risk of heart disease, stroke, and other health problems. Saturated fats, on the other hand, can increase the risk of heart disease and stroke, and are typically found in animal products. Trans fats are the most unhealthy of the three, as they can increase your levels of “bad” cholesterol and lower your levels of “good” cholesterol. In this complete guide to understanding your dietary fats, you’ll learn more about the differences between unsaturated, saturated, and trans fats, so you can make sure you’re eating a healthy and balanced diet.
‍

Photo by photosforyou on Pixabay

What are unsaturated fats?

Unsaturated fats are “good” fats that can be found in both plant and animal products. They’ve been linked to a reduced risk of heart disease, stroke, and diabetes, which makes them even more important to include in your diet. While consuming saturated fats has been linked to an increased risk of heart disease, stroke, and diabetes, unsaturated fats have a neutral effect on your health. They’re also considered a “clean” source of energy because they contain no cholesterol and are easily used by the body. Examples of unsaturated fats include olive oil, avocado oil, walnut oil, canola oil, and seeds such as sunflower, flax, and sesame.

What are saturated fats?

Saturated fats are commonly found in animal products like meat, dairy, and eggs, as well as coconut and palm oils. They’ve been linked to an increased risk of heart disease, stroke, and diabetes, which makes them as “not so good” fat. While consuming unsaturated fats has been linked to a reduced risk of heart disease and stroke, saturated fats have a neutral effect on your health. They’re also considered a “clean” source of energy because they contain no cholesterol and are easily used by the body. Examples of saturated fats include butter, ghee, coconut oil, and lard.

What are trans fats?

Trans fats are a type of unsaturated fat that has been artificially created in a lab using a process called hydrogenation. They’ve been linked to an increased risk of chronic diseases, including heart disease and stroke. While consuming unsaturated fats has been linked to a reduced risk of heart disease and stroke, trans fats have been shown to increase your risk. They’re also considered an “unclean” source of energy because they increase triglyceride levels and lower HDL “good” cholesterol. Examples of trans fats include partially hydrogenated vegetable oils, shortening, and some margarine.

The health benefits of unsaturated fats (good fats)

• Reduce the risk of heart disease
• Unsaturated fats are considered the “good” fats, as they’ve been shown to reduce the risk of heart disease. They can also help lower your blood pressure and decrease your risk of diabetes, which are all important factors for heart health.
• Improve blood cholesterol
• Eating a diet rich in unsaturated fats has also been shown to improve your blood cholesterol levels, which can help prevent heart disease and stroke.
• Prevent certain types of cancers
• Eating more unsaturated fats may also help prevent certain cancers, as they’re considered anti-carcinogenic.

The health risks of saturated fats (not so good fats)

• Increase the risk of heart disease
• Saturated fats have been shown to increase your risk of heart disease, as they’ve been shown to increase LDL “bad” cholesterol and decrease HDL “good” cholesterol.
• May contribute to certain cancers – Saturated fats may also contribute to certain cancers, like colorectal, pancreatic, and breast cancers.

The health risks of trans fats (bad fats)

• Increase inflammation
• Trans fats have been shown to increase inflammation throughout your body, which can lead to a higher risk of chronic diseases.
• May contribute to obesity
• Trans fats have also been shown to contribute to obesity, which can increase your risk of many diseases.
• May decrease your lifespan
• In fact, trans fats may even shorten your lifespan by increasing the risk of death by coronary heart disease and cancer.

What foods contain unsaturated fats?

Unsaturated fats are found in both plant and animal products, as well as certain oils and nuts. They’re important to include in your diet to help prevent heart disease, stroke, and diabetes, as well as many other health problems. Here are some of the most common sources of unsaturated fats in your diet: – Nuts – Almonds, walnuts, and peanuts are all rich in unsaturated fats. – Seeds – Sunflower, flax, and sesame seeds are all high in unsaturated fats. – Vegetables – Spinach, avocado, broccoli, and carrots are all rich in unsaturated fats. – Fruits – Blueberries, raspberries, cherries, and apples are all high in unsaturated fats. – Legumes – Beans, peas, and soybeans are also high in unsaturated fats.

What foods contain saturated fats?

Saturated fats are found in many animal products, as well as certain oils and tropical fruits. While they’re considered the “not so good” fats, they’ve also been around for a very long time and are a major source of nutrition. Here are some of the most common sources of saturated fats in your diet: – Animal products – Meat, eggs, and dairy products are all high in saturated fats. – Tropical fruits – Bananas, pineapple, and papaya are all rich in saturated fats. – Vegetables – Potatoes, corn, and carrots are all high in saturated fats. – Nuts – Walnuts and peanuts are both high in saturated fats.

What foods contain trans fats?

Trans fats are artificially created by adding hydrogen to vegetable oil, which changes the structure of the fat and makes it less healthy. They’ve been linked to an increased risk of chronic diseases, including heart disease and stroke. Here are some of the most common sources of trans fats in your diet: – Restaurant food – Most of these foods are fried in partially hydrogenated vegetable oils, which are high in trans fats. – Packaged snacks – Cookies, crackers, and chips are often baked with trans fats. – Baked goods – Cakes, donuts, and muffins are often made with trans fats. – Margarines – These spreads often contain artificial trans fats.

Tips for substituting healthier fats in your diet

In order to reduce your intake of unhealthy fats in your diet and increase your intake of healthy fats, there are a few things you can do. First, start reading the food labels on your packaged foods to see which contain high amounts of saturated or trans fats. You can also try swapping out high-fat foods for their lower-fat alternatives, such as using olive oil instead of butter. You can also replace animal products with plant-based alternatives, such as nut butter instead of peanut butter.