Types Of Fat: Saturated, Unsaturated and Trans Fat

Fats provide energy to the body, and it is essential to consume fats. Some people have a perception that fats are unhealthy, but there are healthy fats too. Fats contain nine calories per gram and also help the body absorb some nutrients. Today, we will come across all types of fat that one should know about! 

Types Of Fats

Different Types of Fat

Check out below the list of fat including saturated, trans and unsaturated fat, with their food list.

Different Types of Fats

1. Saturated Fat 

Saturated fat is a type of dietary fat that is made up of glycerol and fatty acids. It is considered unhealthy fat and is also seen in a solid form at room temperature. While unsaturated fat is good for the heart, saturated fat might trigger heart issues and even raise bad LDL cholesterol. This doesn’t mean that you need to completely eliminate saturated fat from your diet, but being mindful of what you are eating is the key here. 

Saturated Fat Food
Image Courtesy: medscape.com

Saturated Fat Food List:

  • Red meat
  • Bacon
  • Cheese and butter
  • Ghee
  • Coconut oil

Also Read : Dash Diet

2. Trans Fat 

Trans fat is the unhealthy unsaturated fat that is linked with a lot of adverse effects on health. It is actually the most harmful type of fat you can consume, and experts advise staying away from this types of fat. It can raise your cholesterol levels and also increase the risk of cardiovascular diseases. In fact, a diet that is heavy in trans fat is one of the common reasons for stroke these days. 

Trans Fat Food List

Trans Fat food list:

  • Baked food
  • Fried food
  • Junk like pizza and burger
  • Frozen goods

Also Read: Harmful Effects of Junk Food

3. Unsaturated Fat

Unsaturated fats are the good fats that are needed by the body. They have many health benefits like they can improve cholesterol levels and also help to reduce inflammation. Interestingly, unsaturated fats are liquid at room temperature and are considered suitable for the heart.

unsaturated fat food
Image Courtesy: studiousguy.com

* Monounsaturated Fat

Monounsaturated fats are healthy fats and have shown a lot of positive effects on the body. This fat may help you reduce weight and also promote heart health. Some studies have also shown that consuming monounsaturated fats may even lower the risk of cancer and cardiovascular diseases. They are liquid when placed at room temperature and solidify when chilled. 

* Polyunsaturated Fat

This is another type of fat that is healthy for the human body. This type of fat contains fatty acids- omega 3 fatty acids and omega 6 fatty acids. Polyunsaturated fats can only be obtained externally from foods as the body cannot produce them. The body needs Polyunsaturated fat for improved brain function and cell growth and the overall development of the body.

Unsaturated Fat Food List:

Also Read: Plant Based Diet

Types of Belly Fat

Types of Belly Fat

Now that you know about the different types of fat, let’s get into the world of belly fat. It’s important to know the two significant types of belly fat and what they mean.

1. Visceral

Visceral fat is the one that develops deep inside. It wraps the organs inside, and sometimes it does not reflect on the outside. You could have a flat belly but still have visceral fat on the inside. It is stored near the essential organs like the liver, intestines, and stomach. What’s concerning is that this fat can also develop around the arteries and increase the risk of some severe health complications. However, if you do have belly fat outside, that does not mean that you have visceral fat. 

Ways To Reduce Visceral Fat:

  • Exercises like running, cycling, or brisk walking
  • Eating a low-carb diet
  • Meditation and stress management 

Also Read: Low Carb Foods

2. Subcutaneous

When we talk about types of belly fat, this fat is good. Subcutaneous fat is stored in the deepest layer of your skin. It stores energy and acts as a cushion to protect everything on the inside from the outside. However, too much Subcutaneous fat can be harmful to you. If your BMI, that is the body mass index, is 30 or higher, the chances are that you have excess fat. 

Ways To Reduce Subcutaneous Fat:

  • High-intensity physical activity
  • Low-calorie diet
  • Strength training

Daily Fat Intake

We have learned all about the types of body fat, but it’s equally important to know in what amounts one should consume it.

The Dietary Reference Intake suggests that about 44 grams to 77 grams of fat each day are ideal to consume per 2000 calories. 

Types of belly fat and body fat should not be a big problem if you eat well and exercise. The only way to stay fit in this regard is to eat healthy fats and work out to avoid excess body fat.

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