For years we have been told that saturated fat and unsaturated fat is wrong very healthy. Most of us rely blindly on this proposition, but actually true?
After previously zoomed in on the truth of saturated fats, we find the truth in this article surfaced about how healthy unsaturated fat really is.
Let’s start with a brief explanation unsaturated fats.
What are unsaturated fats?
In fat, we can distinguish two main types: saturated and unsaturated fat.
Saturated fats found mainly in animal meat, milk and dairy products.
Unsaturated fat is mainly found in plant sources such as nuts, seeds and avocados. They are also found in sunflower oil, olive oil or liquid frying products. Fish is finally also a rich source of unsaturated fats.
With the naked eye to see one difference. Saturated fats have a solid, solidified form at room temperature. Unsaturated fats are true liquid at room temperature.
Read this article about the difference between saturated and unsaturated fat.
Most of unsaturated fats are a good building and fuel for the body. They are easily recognized because they are liquid.
Even unsaturated fats increase HDL cholesterol in the blood which is good for heart and blood vessels.
We can already conclude now that unsaturated fats are healthy anyway? No not yet. Indeed, there are a few factors that can spoil the food.
To explain it well is important that you know the difference between monounsaturated and polyunsaturated fats disunited.
Monounsaturated and polyunsaturated fats
All fats consist of glycerol and fatty acids. To see if fat is mono- or polyunsaturated, you must know how the fatty acids are composed of molecular.
That may sound complicated, but it simply means how the various loose particles from which a fatty acid is built on the smallest level are snapped together.
If those particles but with a single connector are snapped together, we call that monounsaturated fatty acids.
If those particles with multiple connecting pieces are snapped together, we call that polyunsaturated fatty acids.
Examples of products which mainly consists of monounsaturated fatty acids are olive oil, peanut oil, canola oil, vegetable margarines and a number of oil-bearing fruits such as avocados.
Examples of products which consist of polyunsaturated fats are sunflower oil, soybean oil, walnut oil, omega-3 fish oil and margarine.
Now you know what monounsaturated and polyunsaturated fatty acids, read below whether they are healthy or not.
Oxidation by oxygen
There is actually one major difference between monounsaturated and polyunsaturated fatty acids.
Monounsaturated fatty acids are stronger than polyunsaturated fatty acids. This is because the particles having only a single linker to link to each other.
Which several connecting pieces in polyunsaturated fatty acids are much more vulnerable.
This polyunsaturated fatty acids are vulnerable, seen from the sensitivity to oxidation. Oxidation means “oxygenate” and polyunsaturated fatty acids are very susceptible to it.
An example of oxidation you come regularly. You’ve probably left a piece of apple on your plate.
If you have a piece of apple leaves for half an hour, it all turns brown. That’s because an apple – like polyunsaturated fatty acids – rapidly oxidizes.
An apple is a source of polyunsaturated fats, but very sensitive to the influence of oxygen.
Such brown apple does not taste good, and everything that makes a healthy apple breaks down slowly.
In polyunsaturated fats then goes about the same.
To slow the oxidation process antioxidants (like vitamin E) added to polyunsaturated oils. As a result they stay a lot longer good, but oil remains vulnerable.
Polyunsaturated fatty acids can not stand heat. As a result, the fatty acids can also oxidize.
Incineration has also been a process in which a compound of oxygen. And the heat generated thereby keeps the oxidation process then in place. Therefore damage polyunsaturated fat faster when heated.
Due to the oxidation heat, and changes the molecular composition of the oil. The oil can therefore be harmful to our health. Polyunsaturated fats are therefore less suitable for frying beagles.
What I have incidentally just want to emphasize is that most industrially produced and refined oils are polyunsaturated. Sunflower oil (except high oleic), soybean oil, corn oil, cottonseed oil, canola oil or sesame oil, you better not overheat.
These oils are sold as a vegetable. But the production, which often kinds of chemicals are used to, they have to actually not.
essential fatty acids
Now it may seem like all polyunsaturated fats are bad for us. But that is not correct.
There are two types of polyunsaturated fatty acids that are just extremely important for our health and which are called omega-3 and omega-6 .
These two types of fatty acids are called essential fatty acids. That’s because they are fundamental to our health, but our bodies can not make them itself. We must therefore ingest through our food.
There is one problem in omega-3 and omega-6. For optimum performance in our body, we must both get about as much. That does not happen now. In this article you can read more about it.
The main reason for this imbalance between omega-3 and omega-6 is that many industrially produced and refined oils are full of omega-6.
This is another good reason to avoid these types of oil.
Unsaturated fat is healthy or not?
We heard for years that unsaturated fats are healthy. But as we read is not always true.
It is true that unsaturated fats in their most natural form, good construction and fuel. They also have a positive impact on our cholesterol reducing the risk of cardiovascular disease.
Some unsaturated fats are even essential. We need this fat, but the body can not make them itself. We must therefore ingest fats from our diet.
To ensure that you avoid as much as possible in getting the good unsaturated fats and bad avoids as much as possible, I recommend to industrially produced and refined oils, such as sunflower oil (except high oleic), soybean oil, rapeseed oil, corn oil, cottonseed oil and sesame oil .