Fats compose about 15% of our body weight. Animal and vegetable sources of fat provide a concentrated source of energy in our diet. Culturally we have a tendency to make things either good or bad and the public perception of fats is that they are bad when in fact a fairly high percentage of good quality fats are required for optimum health.
Fats provide us with a source of energy; building blocks for cell membranes and hormones; are required for the absorption of the fat-soluble vitamins A, D, E, K and the adequate use of proteins; serve as a protective lining for the organs of the body; play a role in slowing the absorption of food for proper energy regulation; and make food taste good.
Fats are classified into three degrees of saturation although all fats and oils are some combination of all three.
- Saturated
- Highly stable
- Do not go rancid easily
- Solid or semi-solid at room temperature
- Non-essential as the body can make these from carbohydrates
- Found in animal fats and tropical oils
- Monounsaturated
- Relatively stable
- Do not go rancid easily
- Liquid at room temperature
- Non-essential as the body can make these from saturated fats
- Found in olive oil and oil from almonds, pecans, cashews, peanuts and avocados
- Polyunsaturated
- Relatively unstable
- Go rancid easily
- Usually liquid
- Two are essential
- Linoleic acid (Omega 6)
- Alpha-linolenic acid (Omega 3)
- Never heat or use in cooking
- Found in flax, nuts, fish and seeds
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