Fats are not merely a nutrient we consume daily; they are a fundamental and vital component of the body, playing a crucial role in providing the body with energy, building cells, supporting vitamin absorption, and much more. However, this depends on the type of fat, as they vary between healthy and unhealthy fats. Today, we will review the types of fats in general and learn how to distinguish between them to make sound decisions for maintaining overall health.

What are the types of fats?

The word "fats" is often associated with weight gain and the risk of chronic diseases, but not all fats are bad, thanks to the availability of healthy and unhealthy fats. Therefore, it is important to know all types and how to consume them correctly and wisely to maintain health. Fats are organic compounds composed of carbon and hydrogen with a lower percentage of oxygen compared to carbohydrates, which is why they produce more energy when oxidized. Each gram of fat contains about 9 calories, and fat sources vary between:

• Animal fats: such as butter, animal fat, fats in meat.

• Plant fats: such as olive oil, nuts, canola oil.

According to the chemical composition of fats, they are divided into:

1. Saturated fats:

Mainly found in fatty meats, butter, cheese, and coconut oil, these are solid at room temperature. They should be consumed in moderation, as excessive consumption can raise bad cholesterol in the blood, increasing the risk of heart disease.

2. Unsaturated fats:

Divided into two types:

• Monounsaturated fats: found in olive oil, avocados, almonds.

• Polyunsaturated fats: found in fatty fish, flaxseeds, walnuts.

These are healthy fats that contribute to improving heart health, reducing inflammation, and increasing good cholesterol in the blood.

3. Trans fats:

These are manufactured by hydrogenating vegetable oils and are found in ready-made baked goods, vegetable ghee, and fast food. However, they are primarily linked to heart disease and diabetes.

Healthy and Unhealthy Fats

Thus, healthy fats are unsaturated fats, which are divided into monounsaturated fats and polyunsaturated fats. They are ideal for general health and heart health in particular if consumed in a balanced and healthy way. As for unhealthy fats, they negatively affect the heart and general health, such as saturated fats and trans fats. Now that we have learned about healthy and unhealthy fats, do you know their primary function in the body?

What are the functions of fats in the body?

• They provide energy, especially when carbohydrate levels are low.

• Insulate the body and regulate its temperature.

• Aid in cell building and support their structure.

• Protect vital organs from shock.

• Also help in the absorption of fat-soluble vitamins such as vitamins A, D, E, K.

• They contribute to hormone production to support hormonal functions.

How many types of fat are there in the body?

Fats are stored in the human body in three main types:

• Essential fats: These cover internal organs and are essential for life, working to regulate temperature, protect organs, and support hormonal processes.

• Storage fats: These include subcutaneous fat, which acts as an energy reserve, and visceral fat, which surrounds internal organs but can be harmful when accumulated.

• Triglycerides: A type of fat in the blood, produced when excess calories are consumed, and stored in fat cells.

So, now that we've learned about healthy and unhealthy fats, not all fats are bad; rather, they are a strong supporter of your health. Now, do you know where to find foods rich in healthy fats?

Best Foods Rich in Healthy Fats

Noor Organic Store offers a range of organic and safe foods for all family members. Let's explore the best foods containing healthy fats from the individual products section:

Spicy Labneh

Spicy Labneh is an ideal choice for anyone who prefers spicy foods, thanks to its delicious flavor. In addition, it is rich in proteins and healthy fats, ensuring the body is supplied with energy and maintaining heart health. Each piece comes in a distinctive spherical shape to add a touch of distinction to dishes, so it can be served with various meals or even to your guests to enhance the dining experience.

Healthy Brownies

Healthy brownies are rich in natural ingredients, making them a delicious and healthy snack that you can enjoy alone or with coffee. In our store, refined sugar has been replaced with honey, making them safe for everyone, even diabetics. They are also rich in beneficial nutrients and free from genetically modified ingredients and preservatives. So, don't hesitate to order them now at the best prices.

Almond Butter with Sidr Honey

Almond butter with Sidr honey is a delicious and nutrient-rich option for individuals, as it is rich in healthy fatty acids to promote body health, and also rich in vitamins to supply the body with them. It is ideal for consumption to enhance athletic performance if you are a fan of improving physical fitness. Do not hesitate to order it now, as it is completely safe and free from any harmful substances.

You can easily enjoy it with sourdough bread or as a delightful dessert with dates and coffee, whichever you prefer. It is available at the best competitive prices with us.

The Relationship Between Fats and Chronic Diseases

After reviewing healthy and unhealthy fats, it is clear that excessive consumption of harmful fats can cause chronic diseases. Let's explore how fats affect health:

• Fats and Heart Disease:

Saturated and trans fats are among the most dangerous types of fat, as they cause artery blockage and hardening, leading to high blood pressure and an increased likelihood of heart attacks and strokes. Over time, excess fat can turn into plaque that blocks vital blood flow passages, thereby weakening the heart.

• Fats and Diabetes:

When the percentage of fat in the body increases, it weakens the cells' response to the hormone insulin, which can lead to insulin resistance, and thus lead to type 2 diabetes. Therefore, the percentage of trans fats should be reduced to improve insulin sensitivity.

• Fats and Liver Diseases:

When fat accumulates in the liver, it can cause chronic inflammation, and over time, liver fibrosis can occur.

Now that we have learned about the relationship between fats and chronic diseases, in general, fats are a double-edged sword. Be sure to eat foods rich in healthy fats, but consume them in moderation and greatly reduce trans and saturated fats.

How to Achieve Smart Balance in Fat Consumption?

Choosing Healthy Fats

Choose healthy fats to boost heart and brain health and to enhance feelings of fullness. Sources include vegetable oils, nuts, and fatty fish.

Reading Food Labels

You should also read all the ingredients and percentages of products before purchasing them, focusing on the total fat content, and the percentage of saturated and trans fats. If you find alternative options, compare them to choose the best for your health.

Including them in Diets

When following a special diet for weight loss, incorporate healthy fats in moderation into your diet, as they help reduce appetite and improve overall health indicators.

Pay Attention to Calories

Fats are rich in calories, whether healthy or unhealthy. Therefore, ensure balance when consuming foods that contain fats so as not to negatively affect your health and weight.

Focus on Balance

You can replace butter and animal fats with vegetable oils when cooking, such as olive oil or canola oil. Eat more fatty fish, choose lean meats and skinless poultry, consume low-fat dairy products, and avoid processed and canned foods.

Make sure to diversify your dishes with vegetables, fruits, whole grains, nuts, and seeds to provide you with healthy fats, vitamins, minerals, and fibers that support your long-term health.

Key FAQs About Healthy and Unhealthy Fats

What is the difference between healthy and unhealthy fats?

Unsaturated fats are beneficial and healthy for the body, contributing to maintaining cardiovascular health and being used as moderate factors in the body. Saturated or trans fats, however, are unhealthy and are found in baked or fried foods and meats such as beef, lamb, pork, and others.

What is the difference between fats and lipids?

Both triglycerides and cholesterol are fatty substances known as lipids or fats. Therefore, triglycerides are a type of lipid, while cholesterol is an odorless waxy substance produced by the liver.

What is the daily requirement for healthy fats?

Each gram of fat contains 9 calories, so the allowed number of grams of fat is 22 grams.

In conclusion, fats are an integral part of any healthy diet, but attention must be paid to the foods consumed and moderation in eating the right types, while avoiding harmful fats to ensure the maintenance of heart and overall body health.