Types of Fat
The majority of fats in the diet come from triglycerides, which are made up of fatty acids joined by a glycerol backbone. Fatty acids are chains that can vary in length from a few units long to over 20 units in length. Some may be essential, while others can be made from other fatty acids in the diet.
Saturated fats
Saturated fatty acids have no double bonds between the individual units of the chain. They have been associated with an increased risk of developing cardiovascular disease, when consumed in excess.
However, medium chain length saturated fatty acids (between 8-14 carbon units long) do not display the same effects on the cardiovascular system as longer chain saturated fats. In fact, they have been linked to an increase in the ‘good’ HDL cholesterol. As they are not damaged on heating (being saturated), they are ideal for use as cooking oils.
Unsaturated fats
Unsaturated fats contain one or many double bonds in the cis configuration, creating a ‘kink’ in the chain. They are less associated with the cardiovascular problems seen with saturated fats. However, they contain the same number of calories as saturated fats so can contribute to weight gain if eaten in excess.
Trans-fats
Trans monounsaturated fatty acids are unsaturated but because of their trans structure around the double bond, they behave more like a saturated fat. They are predominantly industrially produced, during the creation of ‘hydrogenated’ fats, used in margarines and manufactured foods like cakes, pies and biscuits. They confer texture and shelf life benefits on manufactured foods.
They have the same or possibly worse effects on cardiovascular health than saturated fats. However, it must be borne in mind that some trans-fats are naturally present in meat and dairy products. Avoidance of industrially produced trans-fats is possible by choosing products that do not contain hydrogenated vegetable oil. However, there is no need to avoid meat and dairy products.
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