Hey guys, hope you are doing great, this is another great article of macronutrient series. In the earlier article I have discussed simple carbs, complex carbs, protein biology, casein protein, whey protein, body fats, dietary fats, saturated fats. If you have not read it yet go through that once. In today’s article, I am going to talk about unsaturated fats also known as good fats.
What is unsaturated fat?
The type of fats in which the fatty acid molecules are bonded by the double bond or triple bond. If it contains one double bond between carbon molecules then it is known as monounsaturated fats.
If it contains two or more double bonds between molecules then it is known as polyunsaturated fats.
Difference between Saturated fats and unsaturated fats
• Unsaturated fats are the better option than saturated fats in terms of health benefits however some saturated fats are also good.
• Unsaturated fats are liquid at room temperature, which means if you put unsaturated fats in room temperature it will be liquid, for example, olive oil. While saturated fats become solid in room temperature like ghee, coconut oils etc.
So, come back to the main topic, I ‘ll start with monounsaturated fats
Mono stands for one, it derives from its chemical structure having one double bond in between carbon molecules. It has lots of benefits if replace with saturated fats.
Benefits of monosaturated fats
• It reduces the risk of heart diseases
• It reduces blood cholesterol level(LDL- which have been proven by research) and blood pressures.
• It helps weight loss if you use it in your diet wisely
Food containing monounsaturated fats
• Olive oil – it contains 73.1 grams of monounsaturated fats in 100 gram of olive oil
• Eggs – 4gram per 100 grams
• Almonds – 33 grams per 100 grams
• Olives – 15 grams per 100 grams
• Peanuts – 24.7 grams per 100 grams
• Pumpkin seeds – 11 gram per 100 grams
Now I am going to talk about another form of unsaturated fat that is polyunsaturated fats
Poly stands for two or more, it derives from chemical structure, means its chemical structures contains two or more double bonds.
It contains two type of fatty acids
1. Omega 3 fatty acids
2. Omega 6 fatty acids
I will start with omega 3 fatty acids
Omega 3 fatty acids types
It has three types in it
2.EPA – fights with depression and anxiety.In addition to that, it reduces the risk of acne, slow aging process, prevents wrinkles and improves skin in many ways.
3.DHA – major component of the retina, so improves eye health and prevents vision loss. It improves the quality and length of sleep which is very necessary for health.
benefits of omega 3 fatty acids
- Reduces menstrual pains
• Improves bones health
• Shows significant improvement in the person having a mental disorder
• Reduces the risk of heart diseases and cancer
• Shows great development of child body and brain if taken in the early days of pregnancy
There are many more benefits of omega 3s fatty acid, I ‘ll discuss in the individual article.
Food having omega 3s fatty acid
• Flax seeds
• Other food like chicken etc but they contain a small amount of omega 3s
Omega 6 fatty acids
Omega 6 fatty acids show a great effect on reducing heart diseases.It is not as much beneficial compared to omega 3s but it totally great for health.Therefore, replacement of saturated and trans fat with unsaturated fats is very healthy option.
Food containing omega 6
• Sesame oil
• Sunflower oil
• Soybean oil
I have explained all the types of dietary fats hope you like this series of macronutrients.If you have any doubts related to this series comment below.Thank you for giving your time.