Are you still waiting for someone to explain about saturated and unsaturated fats or fatty acids, well you don’t need because we can help you in that so, let’s start.
The human body needs both saturated fats and unsaturated fats to remain healthy. Saturated fats are solid at room temperature, while unsaturated fats are liquid at room temperature. This is because saturated and unsaturated fats differ in their chemical structures.
This is just to introduce you with the topic, now read the definitions with examples of both them separately to understand the difference between saturated and unsaturated fats.
What is Saturated Fat?
Saturated fat is a fat molecule that comprises of two kinds of smaller molecules known as monoglyceride and fatty acids. These fatty acids in the saturated fat molecule have only single bonds. Fatty acids are made of long chains of carbon (C) atoms, and some of these carbon atoms are connected by single bonds (-C-C-) only. Fatty acids containing double bonds can react with hydrogen to form saturated fats.
Saturated fat is found mainly in animal foods — meat and dairy products are often high in saturated fat. Examples include fatty beef, lamb, pork, chicken with skin, whole milk, cream, butter, cheese and ice cream.
What is Unsaturated Fat?
Unsaturated fat is a fat or fatty acid that has both single bonds and double bonds. In other words, these fat molecules should have at least one double bond within the fatty acid chain. Unsaturated fats can be again subdivided into two categories. They are mono-unsaturated and polyunsaturated fats.
Unsaturated fats are found in plant foods and fish – mono-unsaturated and polyunsaturated fats are unsaturated fats. These good fats are found in liquid vegetable oils, but not tropical oils.
There are huge differences between saturated and unsaturated fats. What makes a fat saturated or unsaturated? How do fats differ? Let us explore more in detail about the differences between these two types of fat including their importance, impact on our body and their main sources.
Type of Bonds
Saturated fats Consist of Single bond whereas unsaturated fats consists of at least one Double bond.
- Saturated fats have no double bond between molecules, which means there are no gaps and the fat is saturated with hydrogen molecules.
- Unsaturated fats contain at least one double bond in their fatty acid chain.
Recommended Consumption
Saturated fats are recommended not more than 10% of total calories per day and unsaturated fats, not more than 30% of total calories per day.
Health Effects
Excessive consumption of Saturated fats is not good because of their association with atherosclerosis and heart diseases but unsaturated fats are considered good to eat if you are watching your cholesterol and are also high in antioxidants.
Cholesterol
Saturated fats increase Low Density Lipoproteins (LDL or bad cholesterol) & Very Low Density Lipoproteins (VLDL’s). Sources of HDL include onions and Omega-3 fatty acids like flax oil, fish, and foods rich in fiber like grains.
Sources of bad cholesterol are foods rich in trans fatty acids, refined carbohydrates, such as white sugar, and flour while Unsaturated fats increase High-Density Lipoprotein (HDL or good cholesterol) and decrease Low Density Lipoproteins (LDL or bad cholesterol).
Shelf Life and Rancidity
Saturated fats are long lasting and do not spoil quickly but unsaturated fats spoil quickly. So, rancidity of saturated fats is low and high of unsaturated fats.