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Fats

Fats (or dietary fats) are a mixture of fatty acids. They exists in both solid form (butter, ghee, nuts, etc.) and liquid form (edible oils). Nutritionally, fats are of two types each with distinct roles in the body: saturated fats and unsaturated fats also known as storage fats and structural fats respectively.

Saturated fats or storage fats accumulate on our body as fat layers and serve as energy silos for the body with each gram of fat yielding as many as 9 food calories (more than twice what carbohydrates and proteins yield). They also are an impact protection for the internal organs and a very good thermal insulation for the body.

Unsaturated fats or structural fats are fats that does not accumulate as layers on the body but are essential components of the structure of a cell. Without these fats, these cells cannot carry out there functioning such as the assimilation of fat soluble vitamins (Vitamin A, D, E and K).

Saturated fats are predominantly sourced from animal based diet such as meat, eggs, cream, butter and ghee. There are few plant sources though: coconuts and palms to include two. On the other hand, unsaturated fats are predominantly sourced from plant based diet such as various nuts. This is why vegetarians have better heart health.

Contrary to the popular belief that unsaturated fats are good fats and saturated fats are bad fats, both are good fats so long as they stay in acceptable limits, beyond which, like all nutrients, both becomes bad. The excess of saturated fatty acids increases the risk of coronary diseases. The excess of unsaturated fatty acids hasn't yet been established¹.

Most food we eat consists of both saturated and unsaturated fats with one of them more than the other. Food is characterised to be of that fat which it contains more. Therefore, butter and ghee are considered sources of saturated fats while almonds and other nuts are considered sources of unsaturated fats.

The body manufactures all fatty acids except two; therefore considered essential fatty acids — omega-3 (linolenic acid) and omega-6 (linoleic acid). They are unsaturated fatty acids and can be sourced only through diet, mostly from nuts and seeds. Therefore a balanced diet must contain these fatty acids in the right ratio of 1:1 to 4:1 (omega 6 to omega 3). Any other ratio would results in the excessive fatty acid inhibiting the effectiveness of the other.

Consuming too much of fried/oily and processed food will result in the consumption of these fatty acids in excessive amounts. Therefore it is important to keep a check on such food that also happens to be extremely tasty.

Trans fats

Trans fats are derivatives of unsaturated fats with the exact opposite health impact. Unsaturated fats are rancid (or smelly) and liquid in room temperature. To slow down the rancidity and to solidify them at room temperature (so that it can be commercially handled better), unsaturated fats are put through a process called hydrogeration. This process however transforms some of the unsaturated fats into trans fats.

This is why, you are most likely to find trans fats in fried food products because they were fried with hydrogenation vegetable oils.

Trans fats have similar health impacts as saturated fats have — they accumulate on and in the body as fat layers and over a period time, increases the risks of coronary diseases.

References

• Human Nutrition in the Developing World, Michael C. Latham. View resource
• Food Science and the Culinary Arts, Mark Gibson.

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