Fats – Types of fats you need to know about in 2019

1. What is Fat?

Fat is naturally oily or greasy extra flesh in the body kept under the skin.
Example: He had so much fat that his stomach was hanging over his beltline.
2. Fat is a substance made from plant products used in cooking. Some fats are essential nutrients for the body to use in building cells and accomplishing other bodily activities.
Example: Butter and olive oil are fats.

2. Types of Fats:-

There are two general types of fats:-
1.Saturated fats
2.Un-Saturated fats
Unsaturated fats have three different subtypes

  • Trans Fats
  • Monounsaturated Fats
  • Polyunsaturated Fats

Let’s Talk About Saturated fats.

3. What are saturated fats?

Saturated fats are usually solid at room temperature and have high melting point foods that are high in saturated fats are:-

  • Fatty beef
  • Cheese
  • Whole Milk
  • Eggs
  • Coconut oil & Palm Oil
  • Butter

Are saturated fats healthy?
Researches say that the saturated fat affects cholesterol levels by overall LDL and increasing LDL particle size Will be talking about LDL, HDL, and cholesterol in upcoming topics.
American Heart Association recommends limiting saturated fat intake to 5 to 6% of total daily caloric consumption. So according to that recommendation if you’re consuming 2000 calories per day no more than 120 calories should come from saturated fats that are about 13 grams.

4. What are Unsaturated Fats?

Unsaturated fats primary sources are:-

  • Sunflower Oil
  • Olive Oil
  • Peanut Oil
  • Fatty Fish
  • Nuts
  • Avocado

Now, these sources when you go through them you’ll figure out that these are the fats that are considered Healthy people consider it’s healthy because unsaturated fatty acids contain EFA’s, i.e. Essential Fatty Acids that means your body needs these fats to function optimally. So you should be consuming a lot of unsaturated fatty acids but in Moderate level. Because Remember always “FAT IS FAT” at the end of the day 1 Gram of fat gives you 9 Calories. As it is healthy for you and your skin and your head, it will keep you fat if you consume too much of it.

5. What is Transfats?

You should include Fats in your diet, but there is a kind of fat that you should avoid called “Transfat”. Transfats are found primarily in processed food and on any restaurants. When you convert unsaturated into saturated fats, that’s when you get a transfat, but how do you create that conversion?
This typically happens in restaurants when they use reheated oils to save on costs. The leftover oil which is used for frying some snacks the same oil is reused again to save the money. But in this process, your health is getting affected. The ends protocol is that trans fat must be avoided as much as you can Minimize your restaurant food and minimize all these low-fat items or any packaged item.

6. Monounsaturated Fats:-

They are usually liquid at room temperature and have lower melting points than saturated, trans fats foods that are high in monosaturated fat include much plant-based oils Such as Olive oil, Peanut oil, canola oil, etc.
Are Monosaturated Fats Healthy?
They are generally suitable for Health, especially when chosen over saturated or trans fats, but its always about Moderation. Any fat can be unhealthy, as mentioned above when consumed in high quantities.

7. Polyunsaturated Fat:-

Polyunsaturated Fat is Liquid at room temperature and becomes solid when chilled it is classified by their Omega numbering. There four different types of Omega Fatty Acids

  • Omega 3’, Omega 6’s, Omega 7’s, Omega 9’s

Omega 3’s & Omega 6’s are known as an Essential Fatty acid because the body cannot make these fatty acids.
Foods High in Omega 6, Fatty acids are:-

  • Fried foods
  • Salad dressings
  • Processed Vegetable oils.

Foods High in Omega 3, Fatty acids are:-

  • Flaxseeds
  • Tuna
  • Walnuts
  • Salmon

Is Polyunsaturated Fat Healthy?
Researches suggest that Omega 6s can have inflammatory effects and omega 3s have anti-inflammatory effects, so the ratio of these fats has shown is to be Important.


Whether you are trying to build muscle, or you are trying to lose weight or whether you are just trying to stay healthy “DON’T OVERDO IT” you can consume a small bowl of nuts, A little bit of Extra-virgin olive oil and that will be perfect for you.
7% of your daily calories should come from Saturated fats as unsaturated fats give them priority wherever you can use them to use.
As you have read the whole article about fat, then you must be serious about your health.

So Final pro tip if you are someone who is trying to reduce the body fat percentage. One thing to remember is that your job is to minimize your fat intake as high as it is suitable for HealthHealth you try to consume it from Non-veg foods or veg foods like “Paneer” etc.


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