I'm sure we have all heard of saturated and unsaturated fats before saturated
fats are the ones that clog our arteries right well that's not exactly true both
saturated and unsaturated fats are healthy but we should include them in
our diets in different ways for example one of these fats should never be used
for high heat cooking and I bet you'd be surprised to find out which one that is
in this video we are going to talk about the important differences between
saturated and unsaturated fat how and when you should be consuming each and
busting some myths about saturated fat while we're at it hey guys welcome back
to my channel if you're new here at my name is kait i'm a health coach and i
post videos on a high fat nutrient-dense way of eating if you like this video
please give it a thumbs up feel free to share and make sure subscribe and make
sure to follow me on instagram twitter and facebook or i share new posts every
single day the topic of today is fat saturated fat burst unsaturated fat
saturated fat has been built up to be this evil food that we should severely
limit but this demonization is unfair and not backed by evidence
what are facts before we get into the different types of fats let's take a
step back and talk about what fats are fats are made up of carbon and hydrogen
the arrangement and length of these structures determines the type of fat
fats are important for several reasons within the body they give us energy we
can either get energy from glucose which is carbs or from fat they form our cell
membranes our brain and our nervous system
they help us transport and absorb fat soluble vitamins a d e and k they help
make and bounds hormones primarily sex hormones and they give us two essential
fatty acids omega-3 megha six as you can see that is a
critical part of our health the types of fat fatty acids can be divided into two
main categories saturated fat and unsaturated fat saturated fat has all
carbons bonded to hydrogen's and unsaturated fat is missing some
hydrogen's because all carbons are bonded to hydrogen in saturated fats
this makes their structure straight this means they can pack together more
tightly and this is why these types of fat are solid at room temperature
examples of fats that are mainly saturated are butter ghee coconut oil
and tallow unsaturated fats are slightly bent and this means they can not pack
together as tightly therefore they are liquid at room
temperature examples of unsaturated fats are olive oil avocado oil cod liver oil
and soybean oil now most foods that include fat contains some combination of
both of these fats butter for example is 66 percent
saturated fat and 34 percent unsaturated now unsaturated fats can be broken down
further into two main categories monounsaturated fats and polyunsaturated
fats mono has only one carbon missing a hydrogen bond and poly has more than
four and here's why this is important the more missing hydrogen's the more
fragile the fat is this means it is more likely to oxidize when exposed to heat
oxygen and light oxidized fats are extremely harmful to the body when we
consume them they cause free radical damage and oxidative stress to put that
in layman's terms you are pretty much setting loose a whole bunch of dangerous
particles within your body they start damaging your DNA your fatty tissues and
your proteins oxidative stress can cause heart disease hypertension hardening of
your arteries neurodegenerative diseases cancer and also aging you can also be
exposed to free radicals from cigarette smoke pollution and
pesticides everyone knows that these things are dangerous for our bodies but
consuming oxidized fats can also cause the same damage monounsaturated and
polyunsaturated fat as I said before monounsaturated fats are only missing
one bond whereas polyunsaturated fats are missing more than four and this
means that polyunsaturated fats are the most fragile and are the most
susceptible to oxidation examples of fats that are mainly monounsaturated
fats are olive oil avocado oil and macadamia oil these types of fats are
not as stable as saturated fat is but they are more stable than
polyunsaturated examples of fats that are mainly polyunsaturated are fish oil
cod liver oil and soybean oil now these types of fats are so fragile they should
never be exposed to heat light or excess oxygen unfortunately a lot of oils that
are high in polyunsaturated fat are often recommended for cooking soybean
oil grapeseed oil corn oil these oils may have a high smoke point but the
smoke point is not the same as the point at which these fats oxidize as we
already discussed these types of fats are super fragile and shouldn't be
heated at all but unfortunately even if you think you might be okay using these
oils as a salad dressing or ring temperature the truth is these oils are
brought to extreme heats during processing and almost certainly are
already oxidized when you buy them the saturated fat myth there are several
claims of a saturated fat that all of us have had it drilled into our minds
saturated fat causes heart disease saturated fat causes diabetes saturated
fat clogs your arteries none of these are true the thinking if it's saturated
fat clogs our arteries comes from the idea that because saturated fats are
solid at room temperature the same happens to them when they're inside our
body this is a very simplistic way of thinking of it and has never been proven
to be true now there is some weak evidence from epidemiology studies that
higher consumption of saturated fat has been linked to heart disease I talked
about this a few videos ago but these are studies that look at large groups of
people and try to draw conclusions between their habits and their health
outcomes the problem is that this type of science cannot draw conclusions
because there aren't so many variables the way to gather this data is from food
frequency questionnaire that rely on self reporting the problem with food
frequency questionnaire is that people cannot remember what they ate everyday
let alone calculate averages these studies do not prove that eating excess
saturated fat causes heart disease yes these people who have heart disease seem
to eat more saturated fat but they are also eating more refined cards more
sugar they're exercising less they're smoking they're drinking how can you
pinpoint the cause to the saturated fat to frame this another way here are some
other examples of things that are linked a correlation but one does not
necessarily cause the other as iPhone sales increase more people die from
falling down the stairs does this mean that iPhones are causing people to fall
down the stairs I mean it's possible but this is in no way proof it is simply a
correlation and the same can be applied to saturated fat causing heart disease
saturated fat is good for us it is essential for energy our hormones and
the tissues in our body it makes up it is the best type of fat to use when
cooking because it can withstand high heats it has been shown to raise HDL in
the body which is a protective form of cholesterol this type of cholesterol
cleans up damaged cholesterol within body so in summary unsaturated fat is
good for you but you should not use it for cooking saturated fat is also good
for you and is the best choice when you're cooking the idea that saturated
fat causes heart disease or any other disease is a complete myth it is not
backed by evidence but anyways guys that is all I have for you today let me know
in the comments section down below when you first learn the saturated fat was
actually healthy and how you came to that realization
maybe you just learned it for the first time today let me know down below and
while we're here busting food myths you can check out my video on salt next you
can click right here if you want to catch up on my most recent upload you
can click here and if you want to start a keto or carnivore diet you can check
out my coaching programs here thank you again guys for watching if you made it
this far give the video a thumbs up and click that subscribe button I'll see you
next time bye guys