Bryan again, and it is time for the types of fats. So in this video we are going to discuss the four
major types of fats, foods that are high in each of those types of fats, and whether or not each
of those types of fats are healthy or unhealthy. So, let's roll. So, what are the different types of
fats? There are two general types, saturated fats, and unsaturated fats. Unsaturated fats have three
different subtypes, trans fats, monounsaturated fats, and polyunsaturated fats. To understand fats
better we need to start with the main form of fat, which is triglycerides. Triglycerides consists of
a glycerol unit and three fatty acid chains. Fatty acids are made up of long chains of carbon atoms
and hydrogen atoms. Some carbon atoms are linked by single bonds and others by double bonds, these
bonds determine which type of fat the chain is classified as. The first type of fat we're going
to look at is saturated fat. In saturated fat all of the carbon atoms are saturated with hydrogen
atoms and do not contain double bonds between the carbon atoms, this gives the molecule a linear
formation. Saturated fats are usually solid at room temperature and have high melting points.
Foods that are high in saturated fat include pork, fatty beef, cheese, whole milk, eggs, coconut and palm
oils, and butter. The question is, are saturated fats healthy? Research suggests that saturated
fat affects cholesterol levels by increasing overall LDL, increasing HDL, and increasing LDL
particle size, you can learn more about cholesterol by checking out my cholesterol video which is
linked in the little I in the right-hand corner of your screen. The American Heart Association
recommends limiting saturated fat intake to five to six percent of total daily caloric consumption.
So, according to that recommendation, if you're consuming 2,000 calories per day, no more than
120 calories should come from saturated fats, that's about 13 grams, which is two slices of
cheddar cheese. I must note that there is a lot of research linking diets high in saturated fat
too heart disease, and there's a lot of research showing that claim not to be true. As with any
food it's always about moderation. Now let's look at unsaturated fats. Unlike saturated fats
unsaturated fats have at least one double bonded set of carbon atoms in their structure, this double
bond can take on one of two formations. It can be a cis configuration or a trans configuration. In
the cis formation the hydrogen atoms are on the same side of the double bonded carbon atoms, and
in the transformation, the hydrogen atoms are on opposite sides. Let's take a look at the trans
configuration or trans fatty acid. Trans fats are solid at room temperature and usually have a high
melting point, there are natural and artificial trans fats. Natural trans fats, also known as
ruminant trans fats, typically make up 2 to 5 percent of the fat in dairy products and 3 to 9
percent of the fat in beef and lamb. Several review studies have concluded that a moderate intake of
ruminant trans fats does not appear to be harmful. Artificial trans fats are another story, artificial
trans fats are formed when manufacturers turn liquid oils into solid fats through a process
called hydrogenation. Hydrogenation is a process by which vegetable oils are converted to solid fats
simply by adding hydrogen atoms. Hydrogenation increases the shelf-life and flavor stability
of foods. Foods high in artificial trans fats include many fast food items, some baked items
like cookies and cakes, frozen pizzas, some coffee creamers, fried foods, and stick margarine. So, again,
the question is, are artificial trans fats healthy? Research suggests that diets in artificial trans
fats effects cholesterol levels by increasing overall LDL, and decreasing HDL, it is also linked
to an increased risk of heart disease. Trans fats are believed to cause damage to the inner lining
of blood vessels as well. In November 2013 the US Food and Drug Administration made a preliminary
determination that partially hydrogenated oils are no longer generally recognized as safe in
human food. Many Institute's recommend completely eliminating artifice trans fats from the diet. Keep
in mind that products can be listed as zero grams of trans fats if they contain zero grams, to less
than 0.5 grams of trans fat per serving. You can also spot trans fats by reading ingredients lists
and looking for the ingredients referred to as partially hydrogenated oils. The next unsaturated
fat we're going to look at is monounsaturated fat. It has a cis molecular formation, where the hydrogen atoms are on the same
side, this gives it a bend or kink like formation. Monounsaturated fats have only one carbon double
bond in their molecule, they're usually liquid at room temperature and have lower melting points
than saturated and trans fats. Foods that are high in monounsaturated fat include many plant-based
oils, such as olive oil, canola oil, and peanut oil, other foods include avocados, and many types
of nuts and seeds. So, are monounsaturated fats healthy? They're thought of as generally being
good for health, especially when chosen over saturated or trans fats, but it's always about
moderation, any fat can be unhealthy when consumed in unreasonably high quantities. The last type
of fat on our list is polyunsaturated fat. It also has a cis molecular formation, again the
hydrogen atoms are on the same side, also giving it a kinked formation. Polyunsaturated fats have
more than one unsaturated carbon double bond in their molecule, they're typically liquid at room
temperature but start to turn solid when chilled. Polyunsaturated fats are generally classified by
their Omega numbering, the Omega carbon is the carbon atom at the end of the hydrocarbon chain.
There are four types of omega fatty acids, 3, 6, 7, & 9. These are determined by where the location
of the first double bonded carbon atom is located. The fatty acid on the screen is an omega-3 fatty
acid because the first double bond occurs at carbon number 3, the other omega fatty acids
follow this same structure. The Omega 3 & 6 fatty acids are considered essential because the body
cannot make these. Foods high in omega-6 fatty acids include processed vegetable oils, salad
dressings, fried foods, and grain fed beef. Foods rich in omega-3 fatty acids include flax seeds,
walnuts, salmon and tuna. So, are polyunsaturated fats healthy? Research suggests that Omega 6s can
have inflammatory effects and omega-3s can have anti-inflammatory effects, so the ratio of these
fats has been shown to be important. A ratio of four-to-one, omega-6, to omega-3, or lower
has shown to decrease inflammation and lower the risk of other diseases. The average American diet
currently has a ratio of 16 to 1, once again it's about moderation. Bottom line time, quick
review folks, saturated fats, typically you want to minimize those in your diet, artificial trans
fats, key word there is artificial, not natural, you want to try to eliminate those from your diet,
monounsaturated fats, generally thought of as being healthy, as long as you're getting them
from a good source that's been minimally processed, and polyunsaturated fats, again generally healthy,
get them from a good source. You may want to keep an eye on your omega-6 to omega-3 ratios and the
polyunsaturated fats. Alright, if you have any questions, comments, you can leave them below.
If you liked the video, hit the thumbs up, if you feel that I have completely wasted a few minutes
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thumbs down and giving me my punishment. It's all good man, it is all good. Till next time, I'm out, see ya.