Daily Fat Intake Guidelines
In the '90s, fats were out, and by the 2010s, they were back in. The confusing dichotomy of fat's reputation leaves us often unsure about how much and what kind of fat we should be consuming. So, let's break it down.
To start, let's get acquainted with the four common types of fats: Saturated fats, Trans fats, Monounsaturated fats (MUFAs), and Polyunsaturated fats (PUFAs).
Saturated fats are usually solid at room temperature and can be found in poultry, eggs, dairy, beef, pork, coconut oil, and palm oil.
Trans fats are a type of unsaturated fat created when liquid oils are turned into solid fats and are generally considered unhealthy. They are most commonly found in fried and baked foods made with partially hydrogenated oils.
MUFAs have one unsaturated carbon bond and can be found in olive oil, avocado, and some nuts and seeds.
PUFAs have multiple unsaturated carbon bonds and are found in vegetable oils like canola and sunflower, fatty fish, some nuts and seeds, and tofu. A special shoutout to the type of PUFA—omega-3 fatty acids—which is particularly beneficial.
According to renowned dietitians, MUFAs and PUFAs are the most health-friendly of the bunch. A 2016 study published in JAMA showed that unsaturated fats contribute to a longer life. Registered dietitian Kristin Kirkpatrick, M.S., R.D.N, said it best: "These fats have strong clinical evidence to their benefits and are found in a variety of foods such as fatty wild fish, nuts and seeds, extra-virgin and avocado oils."
Don't forget the mighty omega-3 fatty acids, part of the PUFA family, with its varied benefits for heart health, cognitive function, and mental health.
It's crucial to recognize that MUFAs and PUFAs offer several advantages over saturated and trans fats. For instance, they help lower cholesterol levels, reducing the risk of heart disease, and offer anti-inflammatory properties that can protect against cell damage and oxidative stress. In contrast, saturated and trans fats are associated with increased risks of heart attacks and stroke due to higher cholesterol levels.
In summary, MUFAs and PUFAs are our friends, while saturated and trans fats are more like frenemies. Make smart food choices, and your body will thank you.
- To make informed decisions about the fats we consume, it's essential to understand the four common types: saturated fats, trans fats, monounsaturated fats (MUFAs), and polyunsaturated fats (PUFAs).
- Saturated fats, commonly found in poultry, eggs, dairy, beef, pork, coconut oil, and palm oil, are usually solid at room temperature.
- Trans fats, a type of unsaturated fat often found in fried and baked foods made with partially hydrogenated oils, are generally considered unhealthy.
- Monounsaturated fats (MUFAs) have one unsaturated carbon bond and can be found in olive oil, avocado, and some nuts and seeds.
- Polyunsaturated fats (PUFAs) have multiple unsaturated carbon bonds and are found in vegetable oils like canola and sunflower, fatty fish, some nuts and seeds, tofu, and a special mention to the type of PUFA—omega-3 fatty acids—which is particularly beneficial.
- According to dietitians, MUFAs and PUFAs are the most health-friendly of the bunch, with a 2016 study published in JAMA showing that unsaturated fats contribute to a longer life.
- The mighty omega-3 fatty acids, part of the PUFA family, offer numerous benefits for heart health, cognitive function, and mental health, making them a crucial part of a healthy diet and cooking global cuisines.
