Unsaturated fats vs saturated fats
>> Sunday, February 5, 2023
WELLNEWS
Dr.
Dumaguing
Saturated fats in our diet are those that raise cholesterol and other lipids like triglycerides in the blood stream as well as in different organs of the body. Unsaturated fats are those that HELP lower cholesterol and harmful lipids inside the body.
Fats or lipids, together with carbohydrates and proteins are the so-called macronutrients because the body derives energy from them; 1 gram of carbohydrates and proteins yield 4 calories while one gram of fats yields 9 calories. The other three in our six food groups are vitamins, minerals and of course, water which do not contain calories, therefore they are not obesogenic, meaning, they do not affect weight gain.
The structure of fats is a long hydrocarbon chain with (COOH) making the fat “acidic”, meaning the chain is composed of carbon and hydrogen connected to the next carbon-hydrogen by bonds; so if the connecting bond is single, the fatty acid is called saturated acid, if the bond is multiple, then it is called unsaturated fatty acid. Saturated fatty acids; the most common found in animal sources, are stearic and palmitic acid, taken in excess raise the bad LDL-cholesterol as well as the other harmful VLDL-very low density lipoprotein.
Not all fats are bad. Both monounsaturated and polyunsaturated fatty acids help in lowering cholesterol and lipid levels. Oleic acid is a monounsaturated fatty acid. the “mono” refers to only one double bond in its hydrocarbon chain; while the polyunsaturated fatty acids, which include linoleic acid, linolinic acid and arachidonic acid have many double bonds in their hydrocarbon chains..
Foods that contain unsaturated fatty acids are plant oils which are normally liquid at room temperature, which are good for cooking and as dressings. Examples of plant oils are olive, corn, safflower, sunflower, soybeans, canola, sesame and flaxseed oils. Liquid or tub margarine tends to lower saturated and trans fat than butter or stick margarine. Foods rich in omega-3-fatty acids may help reduce risk of cardiovascular diseases like heart attack. Fish are rich source like mackerel, lake r=trout, herring, sardines,, albacore, tuna and salmon.
Nuts and seeds do not contain cholesterol but they could be high in fat and calories, thankfully most of the fat is mono-unsaturated or polyunsaturated. Moreover, they are good sources of protein and fiber. As long as the person does not have allergy to nuts especially peanut, then almonds, pecan, walnuts are good sources of unsaturated fats. Macadamia nuts, however contain saturated fats.
Replace high-cholesterol and high-fat foods in the menu of daily family consumption with more fruits and vegetables like deeply-colored ones like spinach, carrots, peaches and berries. For one, aside from their fiber content, they are higher in vitamins and minerals than light-colored veggies as potatoes and corn. Eat whole vegetables- fresh, frozen, canned- and fruits instead of drinking juices. If fresh foods are not available, look for frozen and canned vegetables and fruits in water, without added sugars saturated fat or trans-fat or salt.
Helpful in lowering cholesterol and lipids are whole grain foods such as wheat, oats/oatmeal. Whole rye, barley, corn. Try popcorn, brown rice, buckwheat bulgur, millet and sorghum.
Most meats have about 70 milligrams of cholesterol in each 3-ounce cooked serving which is about the size of a deck of cards.. As for red meat, lean beef cuts include the round, chuck, top sirloin or top sirloin. For lamb, pork, veal, trim all outside fat before cooking. Lean pork cuts include tenderloin, loin, and center- loin. Cut down on processed meats like bologna, salami, hot dogs because they are high in saturated fats and calories. Same with organ meats like liver, sweetbreads, kidneys, brain, except the heart. Poultry is always preferable to fatty red meats. Eat chicken, Cornish hen, turkey, instead of higher-fat duck and goose. When possible, remove the skin before cooking poultry. As for shellfish, shrimps, crayfish, crabs are higher in cholesterol but lower in saturated fat and total fat than most meats and poultry. It is highly recommended that for meat. poultry, fish and shellfish,; to boil, broil, grill, steam or bake them.
Your columnist sympathizes with our readers who might find this and the past article prohibitive and not easy to follow; indeed a tall order, it could really be difficult to follow a rather strict dietary regimen. Besides, we all know that healthy eating wont lower cholesterol enough to its ideal blood level, thus may require pharmacologic agents (statins and fibrates0 taken on a regular basis, coupled with lifestyle modification like cessation of smoking, maintenance of ideal weight with a consistent, enjoyable physical activity like risk walking. More important, have a regular check up with your family physician.
Saturated fats in our diet are those that raise cholesterol and other lipids like triglycerides in the blood stream as well as in different organs of the body. Unsaturated fats are those that HELP lower cholesterol and harmful lipids inside the body.
Fats or lipids, together with carbohydrates and proteins are the so-called macronutrients because the body derives energy from them; 1 gram of carbohydrates and proteins yield 4 calories while one gram of fats yields 9 calories. The other three in our six food groups are vitamins, minerals and of course, water which do not contain calories, therefore they are not obesogenic, meaning, they do not affect weight gain.
The structure of fats is a long hydrocarbon chain with (COOH) making the fat “acidic”, meaning the chain is composed of carbon and hydrogen connected to the next carbon-hydrogen by bonds; so if the connecting bond is single, the fatty acid is called saturated acid, if the bond is multiple, then it is called unsaturated fatty acid. Saturated fatty acids; the most common found in animal sources, are stearic and palmitic acid, taken in excess raise the bad LDL-cholesterol as well as the other harmful VLDL-very low density lipoprotein.
Not all fats are bad. Both monounsaturated and polyunsaturated fatty acids help in lowering cholesterol and lipid levels. Oleic acid is a monounsaturated fatty acid. the “mono” refers to only one double bond in its hydrocarbon chain; while the polyunsaturated fatty acids, which include linoleic acid, linolinic acid and arachidonic acid have many double bonds in their hydrocarbon chains..
Foods that contain unsaturated fatty acids are plant oils which are normally liquid at room temperature, which are good for cooking and as dressings. Examples of plant oils are olive, corn, safflower, sunflower, soybeans, canola, sesame and flaxseed oils. Liquid or tub margarine tends to lower saturated and trans fat than butter or stick margarine. Foods rich in omega-3-fatty acids may help reduce risk of cardiovascular diseases like heart attack. Fish are rich source like mackerel, lake r=trout, herring, sardines,, albacore, tuna and salmon.
Nuts and seeds do not contain cholesterol but they could be high in fat and calories, thankfully most of the fat is mono-unsaturated or polyunsaturated. Moreover, they are good sources of protein and fiber. As long as the person does not have allergy to nuts especially peanut, then almonds, pecan, walnuts are good sources of unsaturated fats. Macadamia nuts, however contain saturated fats.
Replace high-cholesterol and high-fat foods in the menu of daily family consumption with more fruits and vegetables like deeply-colored ones like spinach, carrots, peaches and berries. For one, aside from their fiber content, they are higher in vitamins and minerals than light-colored veggies as potatoes and corn. Eat whole vegetables- fresh, frozen, canned- and fruits instead of drinking juices. If fresh foods are not available, look for frozen and canned vegetables and fruits in water, without added sugars saturated fat or trans-fat or salt.
Helpful in lowering cholesterol and lipids are whole grain foods such as wheat, oats/oatmeal. Whole rye, barley, corn. Try popcorn, brown rice, buckwheat bulgur, millet and sorghum.
Most meats have about 70 milligrams of cholesterol in each 3-ounce cooked serving which is about the size of a deck of cards.. As for red meat, lean beef cuts include the round, chuck, top sirloin or top sirloin. For lamb, pork, veal, trim all outside fat before cooking. Lean pork cuts include tenderloin, loin, and center- loin. Cut down on processed meats like bologna, salami, hot dogs because they are high in saturated fats and calories. Same with organ meats like liver, sweetbreads, kidneys, brain, except the heart. Poultry is always preferable to fatty red meats. Eat chicken, Cornish hen, turkey, instead of higher-fat duck and goose. When possible, remove the skin before cooking poultry. As for shellfish, shrimps, crayfish, crabs are higher in cholesterol but lower in saturated fat and total fat than most meats and poultry. It is highly recommended that for meat. poultry, fish and shellfish,; to boil, broil, grill, steam or bake them.
Your columnist sympathizes with our readers who might find this and the past article prohibitive and not easy to follow; indeed a tall order, it could really be difficult to follow a rather strict dietary regimen. Besides, we all know that healthy eating wont lower cholesterol enough to its ideal blood level, thus may require pharmacologic agents (statins and fibrates0 taken on a regular basis, coupled with lifestyle modification like cessation of smoking, maintenance of ideal weight with a consistent, enjoyable physical activity like risk walking. More important, have a regular check up with your family physician.
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