There are 4 main fat types in the food we consume on a daily basis. These fats are mono-unsaturated, poly-unsaturated saturated and Trans fats. The aforementioned fats can be further categorized into “good” and “bad” fats.

Poly-unsaturated and mono-unsaturated fats are chemically arranged to be liquid at room temperature. For instance; vegetable oil that is in a liquid state at room temperature, on the other hand we have saturated fats and trans-fats, which are solid at room temperature, for example a brick of butter that is solid at room temperature. (Room temperature is approximately 20°C.)

All types of fat can affect one’s cholesterol level. The consumption of bad fats (Trans fat and saturated fat) usually triggers bad cholesterol or LDL (low density lipoproteins) levels to increase. On the other hand, poly-unsaturated and mono-unsaturated fat consumption does not raise LDL levels, if eaten in moderation.

Let’s have a closer look at what makes these fats good or bad.

Mono-unsaturated Fats:

Mono-unsaturated fats are derived from plant products like seeds, vegetables and nuts. These fats typically remain liquid at room temperature (20°C), but tend to be less fluid when chilled. They are described as good fats because they provide certain nutrients that help with the production and maintenance of our body's cells. These fats are generally very high in Vitamin E, which is a potent antioxidant. Mono-unsaturated fats can be found in canola-, olive-, sunflower- and sesame oil, as well as in avocados and peanut butter.

Poly-unsaturated Fats:

Polyunsaturated fats are usually obtained from fish, nuts, vegetables and seeds. These type of fats also become less fluid when cooled. Poly-unsaturated fats provide essential fats like omega-6 and omega-3 oils, which the body requires, but cannot produce itself. These omega oils are crucial for normal brain function and healthy cell growth, development and maintenance. Poly-unsaturated fats can be obtained from soybean-, corn-, sunflower- and flaxseed oil, as well as salmon, mackerel.

Trans-Fats:

Trans-fats, otherwise known as partially hydrogenated fats, are all chemically processed fats. In simple terms, hydrogen molecules have been added so as to make liquid vegetable oils more solid. Trans-fats provide food with a more desirable flavour, texture and are very economical to manufacture. Also, trans-fats have a long shelf-life, which means that it will last longer in storage. The biggest issue with trans-fats is that it takes longer for the body to digest it; therefore creating a risk of developing coronary heart disease. Trans-fats are typically found in potato fries, pie pastry, doughnuts, margarine and most fried foods.

Saturated-Fats:

These fats are solid at room temperature and are completely saturated with hydrogen. By eating foods that contains saturated fats, you increase your blood cholesterol levels. High levels of bad (LDL) cholesterol increase your risk of heart disease or stroke. Saturated fats are generally found in foods like chicken, beef, lamb, pork, butter, cheese and all whole dairy products.

About The Author:

Muun-unit is a hippie, eco-warrior, and nature-loving kind of guy - who enjoys travelling the world and cooking gourmet dishes. He is passionate about everything “green” or eco-friendly, and believes that everyone should do their part in conserving our beautiful environment. Muun-unit wrote this article for a eco-friendly Jam Manufacturer based in South Africa.

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