lipids - Nourish by CH - Nutrition & Wellbeing

Facing the Fats: Unsaturated Fats and trans-fats (Part 2)

by Christina
10/04/2020

To recap, triglycerides are what we typically call fats or oils which consist of 3 fatty acids fused to a glycerol backbone.

The basic structure of a dietary fat which is called a triglyceride or triacylglycerol. It is comprised of 3 fatty acid chains and one glycerol backbone. — R here represents the variable fatty acid chains. Source

Fats can come from animal or plant sources, providing and assisting with the absorption of fat-soluble vitamins such as Vitamin A, D, E and K, along with essential fatty acids (EFAs). As we stated in part 1, the structure of fat has a big role in its function and you’ve probably heard lots about unsaturated vs saturated fats, trans fats or even weird abbreviations like MUFA, PUFA, EPA and DHA. So, what are these?

What are monounsaturated fats?

If you recall, saturated fats which come from animal sources, have as many hydrogens as possible surrounding the carbon atoms and can fit closely together like strands of wool closely packed to make a solid sweater. So typically, saturated fats are solid at room temperature, while unsaturated fats have fewer hydrogen atoms bonded to the carbon chain, forming kinks in the structure and enabling these lipids to be liquid at room temperature. Many unsaturated fats are available from plant sources.

Avocados are good sources of unsaturated fatty acids, typically monounsaturated fats. — Avocados provide unsaturated fatty acids, typically monounsaturates. Source

Facing the Fats: The Basics and Saturated Fat (Part 1)

by Christina
03/04/202009/03/2022

Fats… poor demonized and misunderstood fats. Almost like the middle child of the macronutrient trio. Aside from Carbohydrates which are quite often condemned, no other nutrient is as unappreciated as fats. Hopefully, in this 4-part series, we’ll be able to unravel some of the misconceptions associated with fats and oils, and by the end be able to make more educated decisions on our fat intake.

Assorted bottles of cooking oils. — Source

Fats, also known as oils or lipids are important for supporting cell growth and maintenance, providing the body with warmth and protecting your organs. Interestingly, 1 gram of this nutrient can provide 9 kcal (calories) of energy, in comparison to Carbohydrates and Protein which provide about 4kcal per gram. Meaning that fats are “energy-dense” (you might want to remember that phrase).

When we speak about dietary fats, we are referring to a molecule consisting of a glycerol backbone and 3 fatty acid chains. These are called triglycerides by scientists and health professionals. Excess fatty acids which have not been used for energy production or other bodily functions are stored as… you guessed it, Fat in tissues around the body called adipose.