Difference Between Saturated and Unsaturated Fats

Our metabolic system provides us with the energy to sustain the proper functioning of the body. This energy comes from the food we consume. Three major macronutrients contribute to the energy in the body- carbohydrates, proteins, and fats. Fat is a vital nutrient that keeps us healthy and protects our tissues.

Our daily diet consists of two types of fats – saturated fats and unsaturated fats. We will understand the difference between these types of fats along with the resources of the same.

What are Saturated and Unsaturated Fats? 

Both saturated and unsaturated fats are needed for the body. Most dietary recommendations advise that a higher proportion of fat should come from unsaturated fats. They promote good cholesterol. Overconsumption of saturated fats can increase the bad cholesterol in the body which can be a risk for cardiovascular diseases. High amounts of saturated fats can increase LDL. Saturated fats would clog arteries that might increase the risk of cardiac disease, while unsaturated fats help to keep the proper body functioning.

The difference between saturated and unsaturated fat lies in the number of double bonds in the fatty acid chain. Saturated fats lack double bonds between the individual carbon atoms, while in unsaturated fats there is at least one double bond in the fatty acid chain. Saturated and unsaturated fats vary greatly in their properties. Let us explore more in detail about the differences between these two types of fat taking account of their importance, the effect on our body, and their main sources.

Saturated Fats

Saturated fats have a chemical nature in which the carbon atoms are saturated with hydrogen atoms and do not contain double bonds between carbon atoms. Saturated fats are classically solid at room temperature.

Saturated fats can be found in a variety of foods, including:

• Animal meat including beef, poultry, pork.

• Certain plant oils such as palm kernel or coconut oil.

• Dairy products including cheese, butter, and milk.

• Processed meats including bologna, sausages, hot dogs, and bacon.

• Pre-packaged snacks including crackers, chips, cookies, and pastries.

Unsaturated Fats

Unsaturated fats have a chemical nature that contains one or more double or triple bonds between the carbon atoms. These fats are liquid at room temperature in oil form. They also occur in solid foods. These are further divided into monounsaturated fats and polyunsaturated fats.

Foods Containing Unsaturated Fats include:

• Nuts

• Plant oils such as canola, vegetable, or plant oil

• Certain fish like salmon, tuna, and anchovy, which contain omega-3 unsaturated fatty acids

• Olives

• Avocados

• Monounsaturated Fats

Consisting of one carbon-to-carbon double bond, monounsaturated fats can aid in controlling blood sugar and insulin levels, as well as lowering your cholesterol levels to decrease your risk of cardiovascular ailments. They can help in the reduction of LDL (bad) cholesterol levels. Cholesterol is a waxy, sticky substance that can clog or restrict blood vessels (blood vessels). Maintaining a healthy LDL level lowers your risk of heart disease and stroke.

Monounsaturated fatty acids support cell growth and maintenance. Doctors recommend replacing as many saturated fats as possible with monounsaturated fats, which can be found in foods like peanut oil, canola oil, olive oil, nuts, seeds, and avocados.

• Polyunsaturated Fats

Containing two or more double bonds in their chemical structures, polyunsaturated fats are important to regular body functions such as covering nerves, building cell membranes, blood clotting, inflammation, and muscle movement — but your body cannot make these fats itself, so it is recommended that you obtain your polyunsaturated fats from your diet. LDL (bad) cholesterol can be reduced by eating polyunsaturated fats. Cholesterol is a waxy, squishy material that can cause arteries to clog or block (blood vessels). Low LDL cholesterol lowers your chances of developing heart disease.

In addition to helping your body perform vital functions, these types of unsaturated fats lower harmful triglycerides, reduce blood pressure and increase the right kind of cholesterol. They also prevent heart conditions and lessen the effect of other health conditions like dementia and rheumatoid arthritis. You can find polyunsaturated fats in foods like fatty fish, walnuts, flaxseeds, canola oil, sunflower oil, safflower oil, corn oil, soybean oil, chia, and hemp seeds and walnut oil.

• Trans Fat

Trans fat can be made from vegetable oils through a process called hydrogenation. Trans fat is naturally found in small amounts in some animal products such as meat, whole milk, and milk products. Natural trans fats, also known as ruminant trans fats, are found in the meat and dairy of ruminant animals including cattle, sheep, and goats. When microorganisms in the intestines of these animals eat grass, they form spontaneously. These forms of fat account for 2–6% of the fat in dairy products and 3–9% of the fat in beef and lamb cuts.

Check the food label to find out if trans-fat is in your food choices. Trans fat can often be found in many cakes, cookies, crackers, icings, kinds of margarine, and microwave popcorn.

Difference between Saturated and Unsaturated Fats

Saturated and unsaturated fats vary greatly in their properties. Let us explore more in detail about the differences between these two types of fat taking account of their importance, the effect on our body, and their main sources.

Dietary fats are an essential component of our diet, providing 20-35 percent of our daily energy requirements. They are required for a number of vital biological activities, including growth and development, in addition to providing energy. The consumption of dietary fats and how it affects human health are discussed in The Functions of Fats in the Body.