Types Of Fats: Basic Rules For Use

Author: Nia Rouseberg Time for reading: ~21 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In the article we will tell:

Types of fats
Animal and vegetable fats
Good and bad fats
The body's need for fat
Basic rules for eating fats
Recommendations for compiling a complete diet
Balance between Omega-3 and Omega-6 PUFAs
Sources of Polyunsaturated Omega-3 Fatty Acids
The benefits of fish oil
Is cholesterol really that bad?
Top 10 Foods Rich in Healthy Fats

Fats are organic compounds containing the trihydric alcohol glycerol and free fatty acids. They are one of the main, vital classes of nutrients and perform a number of multidirectional beneficial effects in the body. They are part of cells and tissues, largely giving the latter their specific functions. So, say, the myelin sheath of nerves, the main components of which are phospholipids, cholesterol and cerebrosides, provides isolated conduction of impulses. Fats also form a kind of inner lining of the alveoli - a surfactant, preventing them from subsiding during certain phases of the respiratory cycle.

The energy value of these compounds is more than 2 times higher than that of proteins and carbohydrates: for example, when burning 1 gram of fat inside the ovens of our cells, 9.3 kilocalories are released.

Other equally important features are:

Thermal insulation - it is she who determines the importance and nature of the deposition of subcutaneous fatty tissue.
Structural - since the lessons of biology, many people remember the so-called bilipid layer of the membrane - that barrier, the selectively permeable boundary between the internal environment of the cell and the extracellular substance, which, like at the airport at passport control, decides: which substances can get in or, on the contrary, go out, and which - the entrance is strictly prohibited.
Regulatory - the basis of the chemical nature of some vitamins (A, D, E, K), as well as hormones (in particular, sex hormones), signal molecules (both pro-inflammatory and anti-fat) are fats - and this greatly expands the entire arsenal functions performed. For example, prostaglandins, derivatives of arachidonic acid, are important building blocks in the tirelessly building wall of inflammation, are involved in increasing the permeability of the walls of blood vessels, their expansion, and the development of edema.
Shock-absorbing function - they protect internal organs from various kinds of damage.

Types of fats

Depending on the chemical structure (that is, on the molecules that make up them), all fats can be divided into simple and complex, and within each of these categories, in turn, quite long lists can be made with all subspecies and their derivatives.

Now the division into saturated and unsaturated is very common - depending on the nature of the bond between hydrocarbon atoms. However, this does not apply to fats, but to fatty acids - one of the two essential components from which lipids are formed.

Saturated fatty acids (that is, those with purely single bonds) include the following: propionic, palmitic, stearic. They are rich in animal fats, cocoa butter, butter, palm, coconut and ghee.

Unsaturated fatty acids (in the carboxylic chains of which double or triple bonds are found) can be divided into two large groups:

Monounsaturated fatty acids (MUFAs) contain one double bond.
Polyunsaturated (PUFA) - two or more. Perhaps their most striking and now especially popular representatives among the general population are Omega-3 and Omega-6.

Omega-3 PUFAs include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which come directly into the body or are formed from the essential (that is, not capable of being synthesized inside our body) alpha-linolenic acid. They are involved in various processes in our body - their function is not limited to only one anti-inflammatory role.

DHA influences both the development of the nervous system, its differentiation at an early age, and cognitive abilities in adults. Numerous studies show that its lack in the diet leads to a violation of memorization and, as a result, learning, a deterioration in concentration and attention. So, this organic compound is responsible for the growth of neurons.

In addition, it is very effectively used in the treatment of depression - especially postpartum. It also inhibits the formation of pro-inflammatory signaling molecules (such as, say, tumor necrosis factor and interleukin-6). Docosahexaenoic acid is also involved in the implementation of the visual function - its concentration in the photoreceptors of the retina is very impressive.

Study: Long-chain polyunsaturated fatty acids and their role in baby nutrition

Eicosapentaenoic acid is actively used in the treatment of type 2 diabetes mellitus: it increases the sensitivity of receptors to the protein hormone insulin, thereby helping glucose get from the bloodstream into the cell. It promotes the production of adiponectin by adipose tissue, a hormone that regulates energy metabolism, and also has a pronounced pro-inflammatory effect. EPA has been shown in new studies to prevent the development of coronary heart disease in patients with elevated plasma cholesterol levels and, having a nephroprotective effect, reduces the risk of Alzheimer's disease.

Study: Eicosapentaenoic Acid (EPA) Modulates Glucose Metabolism by Targeting AMP-Activated Protein Kinase (AMPK) Pathway

Animal and vegetable fats

In many ways, the chemical structure of fats depends on what they originate: vegetable or animal. This determines, as a rule, their consistency and the nature of the bonds (saturated or unsaturated) in the carbon chain. In general, a rational, healthy diet, according to experts, includes both sources.

The variety of vegetable fats is really impressive: many cereals, nuts, seeds and even vegetables contain them. Oils are produced from seeds, fruits and seeds: sunflower, olive, rapeseed, linseed, hemp, grape, cedar and many others. There are several ways to get them:

Pressing - this technology is more gentle, but is considered less effective: the cake remaining after pressing contains a large percentage of fat.
extraction method. At the same time, organic solvents used in the process help to isolate almost all healthy fats from raw materials.

The food and processing industries use raw materials of various origins to obtain animal fats (mainly bones and adipose tissue), which contain large amounts of saturated fatty acids: stearic and palmitic.

This type of organic compounds enters, as a rule, into the human body as part of the following products:

Meat and offal.
Fatty fish are an excellent source of omega-3s and fat-soluble vitamins. However, it should be borne in mind that the assimilation of the latter is possible only if there is an adequate outflow of bile, which acts not only as an emulsifier, but also activates pancreatic enzymes.
Chicken eggs are an excellent source of fat and protein, as well as choline (the body is included in the synthesis of one of the main neurotransmitters - acetylcholine), vitamin E and biotin.
Milk, cottage cheese, cheese, sour cream, cream (fat content up to 30%), butter and ghee butter.

Despite the wide range of beneficial effects provided by fats, one should not forget about their rather high calorie content. Thus, weight loss can be significantly compromised if you, say, pour olive oil heartily into a salad. Healthy? Undoubtedly! But only under the condition of sufficient physical activity and within the framework of the necessary calorie content that satisfies the needs of your body.

Good and bad fats

A few decades ago, low-fat diets were at the peak of popularity: they were promoted as perhaps the only and most reliable way to prevent coronary heart disease, heart attack and stroke.

However, a sharp decrease in the content of fats, which act as the most saturated foods (as much as 9 kilocalories compared to 4, which gives, for example, 1 gram of protein), led to a rapid increase in the amount of carbohydrates in the composition of the manufactured products - the era of diabetes and obesity has come.

So, given all the undeniable importance of this class of compounds, completely excluding or reducing its share on the plate is not the most rational idea, which, at least, will lead to malfunctions of the menstrual cycle and the endocrine system as a whole.

Conventionally, all fats can be divided into “healthy” and “not very good” - although the classification, we repeat, is very subjective.

The first group includes sources of omega-3 polyunsaturated fatty acids - their anti-inflammatory effect and modulating effects on the cardiovascular system have been proven by dozens, if not hundreds, of ongoing studies.

As mentioned earlier, in the realities of the modern world with its very diverse, but very often - far from being as correct as we would like, diet, it is necessary to monitor the optimal ratio between omega-3 and omega-6 fatty acids: the latter act as complete antagonists involved in many pathological processes of various localization (it is difficult to name a mechanism in which eicosanoids, derivatives of arachidonic acid, would not be involved). In particular, the same prostaglandins largely mimic the action of histamine, increasing the permeability of the vascular wall (and, as a result, facilitating the release of plasma with substances dissolved in it into the tissue - edema develops), lead to spasm of the muscle cells of the intestine, bronchi and uterus.

The second group includes saturated fats and trans fats. We recommend reducing the consumption of butter, cheese, margarine and fatty meats (beef, lamb, pork), as well as foods high in palm and coconut oils - these are chocolate, confectionery and fast food.

The body's need for fat

The preparation of a balanced diet is a purely individual process, which should be carried out by a nutritionist, taking into account age, gender, place of residence and degree of physical activity. In this case, the following main ratios must be taken into account:

Fats should take up no more than 30% of the total calories in the average person's daily diet. Northerners, due to more severe climatic conditions, require about 40%, and residents of the southern regions can reduce it to 27-28%.
If defined in grams, then normally it will be from 1 to 1.5 g / kg of body weight - in other words, 100 grams of fat per day is enough for an adult.
The share of vegetable fats should account for 30%, animals - 70%.
Not all fatty acids are replaceable, which means that the body must receive them from the outside, with food. In addition, we have already said that, say, the process of formation of omega-3 from the raw materials that came with food (in the form of alpha-linolenic acid) proceeds quite slowly - it is more rational to fill the needs for them with ready-made forms contained in fatty fish and supplements.
In the elderly, due to the inhibition of metabolic reactions, the proportion of fat in the daily diet should not exceed 25%.

The American Heart Association gives the following recommendations: the daily diet of a healthy person should contain no more than 30% of fats, of which saturated make up ≤ 7-10% of the total caloric intake per day, polyunsaturated - ≤10%, monounsaturated - ≤ 15%, cholesterol - < 300 mg/day.

Features of the absorption of fats

Digestion of fats begins in the small intestine - here, activated by bile entering the duodenum, lipases break them down into their constituent molecules: fatty acids and glycerol. It is interesting that both the oral cavity and the stomach contain this enzyme - but in adults it does not play a practical role: in particular, due to the acidic environment (in the second case) and the absence of an emulsifier, which is bile. It breaks large drops into small ones, thereby making the process much easier and much more efficient.

So, in the process of digestion, large molecules of triglycerides are broken down into their constituent components - glycerol, fatty acids, cholesterol and monoacylglycerols are formed. The first is directly absorbed into the blood, the rest are included in the so-called micelles, in which they are further transported to the cell organelles.

As for bile acids, they are usually absorbed already in the ileum - the final section of the small intestine - and returned back to the liver - this is the mechanism of the enterohepatic circulation.

In the absence of damage to the intestinal mucosa, patients with a difficult process of bile formation can be considered, after a preliminary consultation with a gastroenterologist, taking pharmacological preparations - in particular those that contain animal bile ("Holenzim" and "Allohol").

Basic rules for eating fats

Follow the norm of fats, taking into account your body weight - on average it is 40-50 grams per day (with a low-carbohydrate diet - up to 60-70 g).

The ratio of saturated and unsaturated fats is ideally 1:1, which should also be strived for when using omega-3, omega-6 polyunsaturated fatty acids.

Include lecithin on an ongoing basis in your diet - and give preference to sunflower rather than soy.

Drink courses of fat-soluble vitamins A, E, D - but only taking into account previously passed laboratory tests and in small concentrations: remember that they are capable of accumulating in the liver.
Give up refined oils and products with trans fats - in particular, margarine: they will not bring any benefit, but they will break a lot of firewood from not the most pleasant consequences.

Store vegetable oils properly: in dark glass jars and away from the stove.
For frying, use ghee ghee - its delicate creamy flavor will add an incredible taste to the dish, while vegetable - add only to salads.

Recommendations for compiling a complete diet

Hearty breakfast - from 7:00 to 10:00. If you do not have adrenal exhaustion and a predisposition to hypoglycemia, you can move the first meal closer to noon and combine it with lunch.

The ideal formula, following which, you will remember the feeling of hunger no earlier than after 4-5 hours:
- Fats up to 60%.
- Protein 20-40%.
- Carbohydrates 20%.
Good sources of fat include: avocados, coconut yogurt with paleo granola, olives, keto coffee (with a bit of coconut oil or ghee added), nut milk, full-fat aged cheeses, pine nuts, walnuts, pumpkin seeds, seeds chia, almonds, pistachios, pecans, flax, cashews, cod liver, keto almond bread, tahini.

You can get protein from fatty fish, shrimp, scallops, squid, eggs, poultry, vegetable protein, tofu, and chickpeas.

Carbs for breakfast: quinoa, millet, buckwheat, gluten-free bread, brown rice, amaranth, kale, corn, spinach, arugula, bok choy, chard, watercress, romaine, strawberry, blueberry, blueberry, mango, cherry, pineapple, raspberry , blackberries, goji, pumpkin, carrots, tomatoes, radishes, broccoli, cauliflower, brussels sprouts.
Full lunch - from 12:00 to 14:00. Try to stick to the following ratio:
- Fats - 15%.
- Protein -25%.
- Fiber (greens and vegetables) - up to 60%.
Bake fish, grill vegetables and puree pumpkin, cauliflower or broccoli as a side dish. Lamb pilaf, rabbit or poultry meat - experiment and find new combinations!
A predominantly plant-based dinner from 5:00 pm to 6:00 pm is the optimal time to stick to a relatively light intermittent fasting option. Approximate formula:
- Fats up to 15%.
- Carbohydrates up to 75%.
- Protein up to 15%.
A large bowl of vegetable salad with a probiotic dressing is ideal - 3-4 types of vegetables: boiled, baked, fermented, raw. You can add one or two linen breads with hummus or tahina - the food should be light and not burdensome.

Balance between Omega-3 and Omega-6 PUFAs

Both the precursor of Omega-3 polyunsaturated fatty acids (alpha-linolenic acid) and Omega-6 (linoleic acid) are indispensable - that is, their formation inside our body is simply impossible. They come from outside - along with food. The first is found in specific organelles (chloroplasts) of leafy vegetables, as well as in rapeseed, chia, walnuts; the second - in the seeds of most plants, with the exception of coconut, as well as cocoa and palm trees.

By the way, an interesting fact: the active accumulation of omega-3 PUFAs is observed by the 3rd semester: all because their role in the final formation and differentiation of cells of the nervous system, as already mentioned, is huge and undeniable. That is why premature, prematurely born children are recommended to include a diet containing these organic substances mixtures.

In most mammals, including humans, it is DHA that is concentrated in the cerebral cortex, but the retina and testes are also rich in it.

In our body, further stages of alpha-linolenic acid biotransformation are possible, followed by the formation of EPA and DHA, but they proceed quite slowly and largely depend on the activity of the FADS1 and FADS2 genes. Fatty varieties of fish are rich in these acids.

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Interestingly, omega-3 and omega-6 compete with each other for desaturation enzymes (catalyzing the transformation of single bonds between carbon atoms into double bonds) - and, oddly enough, both of them prefer alpha-linolenic acid, from which they subsequently form eicosapentaenoic and docosahexaenoic. However, the high intake of linoleic acid, an omega-6 precursor found in the typical Western diet, and trans fats interfere with this conversion of alpha-linolenic acid.

And if the numerous effects of omega-3 PUFAs are generally favorable, then omega-6 act as complete antagonists with pronounced pro-inflammatory properties.

Scientists suggest that a significant contribution to the evolution of man as a species was played by his diet - and not the last place was given to the ratio between polyunsaturated fatty acids. And if our distant ancestors had about 1:1, now in the modern Western diet, the consumption of omega-6 is on average 20 times higher than omega-3. In addition, this was also affected by changes in agriculture, as well as a change in animal feed. In addition, scientists note that fish grown naturally in the ocean, rivers and lakes contains eight times more omega-3 than aquaculture.

From omega-6 fatty acids (in particular, arachidonic) inflammatory mediators are formed - prostaglandins, leukotrienes, thromboxanes and other biologically active substances that stimulate thrombosis. So, the imbalance between their consumption, at least, leads directly to atherosclerosis, impaired carbohydrate metabolism and obesity.

Surprisingly, from the point of view of chemical structure, the difference lies only in the localization of the double bond - however, how diametrically opposite the effects exerted by polyunsaturated acids are.

Research: An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity

Sources of Polyunsaturated Omega-3 Fatty Acids

In nature, Omega 3 is synthesized by diatoms growing in clear cold waters: in streams (even fresh ones) and oceans at considerable depths.

In addition, emphasis should be placed on wild plants: they, unlike crops grown in greenhouses, contain the optimal ratio between omega-3 and omega-6 fatty acids. So, say, purslane contains eight times more alpha-linolenic acid than red lettuce, lettuce, and mustard.

Try to eat homemade and animal products: for example, free-range egg yolk has an omega-6:omega-3 ratio of 1.3, while USDA laying eggs have an omega-3 ratio of 19.9.

The International Society for the Study of Fatty Acids and Lipids recommends that adults consume at least 500 mg of EPA+DHA daily. You can consider adding fish oil supplements to your diet - however, given all of the above, choose not only the right dosages, but also the necessary ratio between DHA and EPA (for example, in childhood, the first should prevail over the second).

We strongly advise you to limit the consumption of sunflower, corn and other vegetable oils, fast food, convenience foods, batter-fried dishes.

The benefits of fish oil

Fish oil is an excellent source of omega-3 fatty acids. Their effect on preventing and/or improving the course of cardiovascular disease has been studied for many years. In particular, there was a pronounced antiplatelet activity, a significant decrease in the formation of very low density lipoproteins (VLDL), a decrease in the concentration of individual markers of oxidative stress. They were also used in the treatment of osteoarthritis: due to their ability to suppress pain in the knee joints.

One of the most important and significant benefits of using fish oil supplements is the almost complete absence of any kind of side effects.

The results of recent trials note the effectiveness of the use of omega-3 fatty acids in the treatment of depression: this is achieved, according to the authors, both by the pro-inflammatory effect of these organic compounds and by their direct effect on the properties of cell membranes.

Study: Fish oil and depression: The skinny on fats

Interestingly, a two-week diet rich in EPA and DHA resulted in a significant increase in the expression of Ucp1 in rats, an uncoupling protein 1 present in the inner membrane of our powerhouses, the mitochondria, and uncoupling the processes of oxidation and phosphorylation—energy is dissipated as heat instead of going to the formation of ATP. In simple words, the process of heat generation starts.

Research: Fish oil as a potential activator of brown and beige fat thermogenesis

Is cholesterol really that bad?

More recently, he was accused of all human sins, considering the primary cause of almost all pathologies of the cardiovascular system. There was a new trend for fat-free products - every second manufacturer loudly announced this in bold letters on the packaging. True, the content of carbohydrates in them has also increased dramatically - however, so far few people have paid attention to this.

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Whether we like it or not, we need cholesterol in the same way as, say, proteins: even based on the simple logic that otherwise it would not be synthesized inside our body. So, it is something other than the raw material for the formation of sex hormones, hormones of the adrenal cortex and, of course, vitamin D.

Low-fat diets always lead to malfunctions of the menstrual cycle: what should its conductors be formed from if all sources of income are either severely limited or completely excluded?

Cholesterol is part of cell membranes, participates in the construction of the myelin sheath, which provides isolated propagation of impulses along nerve fibers, its significant concentrations are noted in the white matter of the brain.

Top 10 Foods Rich in Healthy Fats

Walnuts are an excellent source of omega-3 fatty acids (particularly alpha-linoleic). According to studies, their use helps to reduce "bad" cholesterol - that is, what is in the composition of atherogenic low-density lipoproteins - and cleanse the blood vessels.
A serving of black olives contains about 15 grams of fat. In addition, hydroxytyrosol is concentrated in them, which has an anti-cancer effect and has a positive effect on the preservation of bone tissue.

It is enough to eat from 5 to 10 pieces per day - depending on their size.
Fatty fish: salmon, trout, mackerel, sardines. This is another great source of omega-3s and a simple, effective way to prevent heart disease. It is recommended to eat dishes based on them at least two to three times a week.
Avocado - on average, the fat content in it approaches 20-25 grams. This incredibly tasty and versatile product can replace mayonnaise on your sandwich, butter on toast or sour cream when baking potatoes. Mash its flesh with a fork, add salt, pepper, fragrant herbs and finely chopped tomatoes - a light and satisfying snack is ready.
Good dark chocolate is full fat, no added sugar, and has a rich cocoa flavor. We recommend that you consider the products of brands that adhere to the concept of a keto diet and / or LCHF (low carb, high fat) - there is just a minimum of carbohydrates, which are usually deposited by extra centimeters at the waist, and erythritol is used as a sweetener.

In addition, it is a good source of plant antioxidants, vitamins (A, B and E), as well as many minerals: in particular, calcium, iron, potassium, magnesium.
Natural yogurt (provided there is no intolerance to milk sugar and / or casein) - contains beneficial bacteria.

Choose Greek - you can always prepare the filling yourself, using fresh or frozen berries, fruit pieces, almond flakes. Plant-based yogurt may also be considered—prefer those made with almond milk over soy milk.
Hard, aged cheese - provides the body in sufficient quantities - in particular, bone tissue - with calcium. In addition, it, like meat with eggs, is a source of complete protein.
Cod liver is another great food rich in polyunsaturated fatty acids. Add a couple of her tender pieces to your breakfast - and the feeling of hunger, we assure you, will not soon make itself felt.

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However, it is also necessary to replace that very often improper preparation and lack of sanitary control lead to such unpleasant consequences as helminthic invasion. That is why try to always carefully examine the pieces of meat for the presence of unexpected friends before eating.
GHI oil is not just another fashion trend, but a truly indispensable product in the kitchen, which, by the way, is perfect for people with lactase deficiency.
Lean meats

The choice of meat, as well as the method of its preparation, must be approached very carefully and with all the responsibility that you are only capable of.

Lean beef, for example, is high in protein, vitamins, and minerals—particularly iron and zinc—which are essential for most enzyme systems to function.

The material is based on research:

Long-chain polyunsaturated fatty acids and their role in infant nutrition
Eicosapentaenoic Acid (EPA) Modulates Glucose Metabolism by Targeting AMP-Activated Protein Kinase (AMPK) Pathway
An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity
Fish oil and depression: The skinny on fats
Fish oil as a potential activator of brown and beige fat thermogenesis