Lets look at a typical fat. Fats consist of a number of different chemicals, most notably triglycerides and fatty acids and are part of a larger category called lipids. Fats can be solid (such as butter, shortening, lard or margarine), or liquid (such as any number of vegetable oils - olive, canola, peanut or corn). They can be saturated or unsaturated. Unsaturated fats can be mono (one) or poly (many) unsaturated and also be cis- or trans-isomers. Then we hear about omega-3 oils too!
| Types of Fats (Fatty Acids) | |
|---|---|
 Saturated (Myristic Acid) |  Unsaturated (Oleic Acid, Mono- & Cis-) |
 Triglyceride |  Unsaturated (Linoleic Acid, Poly- & Cis-) |
 Oleic Acid - MonoUnsaturatedCis- & Trans- | Fat Types
|
Saturated fats are usually solid and have no carbon-carbon double bonds. Unsaturated fats are generally liquid and can be mono- or polyunsaturated - referring to the number of carbon-carbon double bonds that exist in the fatty acid chain. These double bonds can also be cis-isomer (the carbon chains are on the same side of the bond) or trans-isomer (the chains are on opposite sides). The cis-isomer is the naturally occurring unsaturated fat. Trans-isomers are created by chemical processing of foods and have a higher melting point than that of their cis-isomer cousins. They are also more difficult to metabolize.
Fats are essential in our diet. However, we need to consume fats in moderation and need to especially limit our intake of certain fats because they present a greater health risk. In general saturated fats are considered less healthy than unsaturated fats. Since saturated fats are solid at room temperature, they are less soluble in body fluids and can create globules in our system, which, with time, can clog our arteries resulting in strokes, heart attacks and embolisms. In general, the more unsaturated a fat is, the better it is for us. Thus poly-unsaturated fats were all of the rage years ago. Many products would boast of being higher in poly-unsaturated fats. These fats were more likely to be trans-fats. Now the emphasis is on limiting fats overall and trans-fats specifically. Trans-fats are by definition unsaturated and can be mono- or polyunsaturated. They are more likely to be solids and are not easily metabolized so they too increase the risk of heart attacks.
Another fat in the news is omega-3 Fish Oil. You may be taking a supplement from fish oil or other source with Omega-3 somewhere in the name. This refers to unsaturated fatty acids with the carbon double bond at the number 3 position (third carbon from the beginning of the chain). The fatty acids in these oils are essential fatty acids, primarily linolenic acid, which is used in numerous metabolic processes. Other essential fatty acids include linoleic acid, which is an omega-6 fatty acid. These can both be obtained in sufficient quantities in a regular diet from vegetables and many common cooking oils such as canola, flax or safflower. Taking extra can be beneficial if your diet is low in these essential fats but only a small amount of these are needed each day, the recommended intake being under 2 grams.
The ingestion of too many calories as fats, carbohydrates (sugars) or protein without a corresponding amount of exercise will result in weight gain. Proper diet and physical activity are necessary to maintain good health. Keeping our weight under control is just one factor in an overall healthy lifestyle.
Job 15:27 - "Though he has covered his face with his fatness, And made his waist heavy with fat, (NKJV)"
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