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Types Of Fat: Saturated, Unsaturated and Trans Fat

“Fat” listening to the term the first thing that clicks one’s mind is it’s unhealthy and harmful for the body. This shows how limited knowledge to keep to ourselves. Fats are one of the crucial nutrients needed by the body to keep it going. Fats are also called fatty acids or lipids in the health industry. They are made by the combination of three molecules together. There are various types of fat, needed by the body for smooth functioning. Our body naturally generates limited fats and the remaining one needs to consume through food. Fats can be either good or bad for the body depending on their consumption of them. Healthy fats include monosaturated and polyunsaturated fat whereas unhealthy fat includes trans and saturated fat.

Different Types of Fat

Fat is a complex nutrient. It’s not just a single nutrient but has several types of fat under this term. There are primarily three types of fat namely saturated, unsaturated and trans fat. Consuming healthy fats (Saturated fat) is good for the body as they help in providing you with warmth, build cells, protect your organs, and help in extracting vitamins from foods and many others. However, unhealthy fat (saturated and trans fat) is the kind of fat one should stay away from. This is because they might be initiated in degrading your general health. Below we have mentioned the list of fats one needs to know about.

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
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Saturated Fat Food List:

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

Also Read: Dash Diet

2. Trans Fat 

Trans fat is an 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 type 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
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* 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. 

Also Read:- Saturated vs Unsaturated Fats

* 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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