Know the Different Types and Functions of Fat for the Body
Generally, we identify fat with greasy, fried foods. This one substance is also often associated with increased cholesterol levels. However, did you know that not all fats are bad and dangerous? Come on, find out more about the function of fat through the following reviews.
Why do we need fat?
Even though it is closely related to unhealthy foods, actually fat is still needed as part of a healthy and balanced diet.
Fat helps the body absorb vitamins A, D, and E. These vitamins are fat soluble, meaning they can only be absorbed with the help of fat.
Later, the fat that is not used by your body’s cells can be converted into energy. Keep in mind, fat is a high-energy substance. One gram of fat, regardless of type, can provide as much as 9 kcal of energy. This amount is certainly higher than the energy from carbohydrates and protein, which amounts to 4 kcal.
If after that there is still unused fat, the fat will be converted into body fat. Therefore, you should consume fat in an amount that is not excessive so that it does not accumulate.
Types and functions of fat
Fat can provide a number of good benefits to your body, but this depends on what type of fat you consume. Here are the types of fat and the functions they provide.
Unsaturated fats
This type of unsaturated fat can be found in liquid form at room temperature. Unsaturated fatty acids can increase levels of good cholesterol in the blood, reduce inflammation, and stabilize the heart rhythm.
Unsaturated fats are divided into two types, namely monounsaturated fats and polyunsaturated fats.
1. Monounsaturated fatty acids and their function
These fatty acids help maintain HDL cholesterol levels and lower LDL cholesterol levels. Research shows that consumption of foods high in monounsaturated fatty acids can increase blood cholesterol levels, which can lower the risk of heart disease.
Research also shows that these fatty acids have a function to control insulin levels and blood sugar levels which will reduce the risk of type 2 diabetes mellitus.
Monounsaturated fatty acids can be found in:
2. Polyunsaturated fatty acids and their function
This type of fat is found in many grown foods, such as fruits and vegetables, and can also be found in vegetable oils. These fatty acids help lower LDL cholesterol levels.
Research has also shown that consumption of foods high in polyunsaturated fatty acids can increase blood cholesterol levels, thereby reducing the risk of heart disease and type 2 diabetes mellitus.
There are two types of polyunsaturated fatty acids, namely omega-3 fatty acids and omega-6 fatty acids. Omega-3 and omega-6 cannot be produced by the body alone so they must be obtained from food. Omega-3 fatty acids can lower the risk of coronary heart disease.
Omega-3s can be found in various types of fish, including salmon, tuna, mackerel, sardines, and herring. Other sources of omega-3, namely canola oil, soybean oil, and nuts. Meanwhile, omega-6 fatty acids can be found in some nuts and vegetable oils, such as corn oil.
Saturated fat
Saturated fat is usually found in many types of food, both salty and sweet. It is solid at room temperature.
Saturated fat can increase LDL cholesterol levels. This type of cholesterol is thought to increase the risk of heart disease and type 2 diabetes mellitus.
Even so, saturated fat does not always have a bad effect. This fat has a function to convert small LDL into a larger size so that it cannot penetrate blood vessels. Thus, cholesterol plaque will be more difficult to form in blood vessels.
This type of fat can be found in:
- Red meat,
- processed meat products, such as sausages or bacon,
- dairy products, such as butter or ice cream,
- flour-based pastries, and
- fast food.
Trans fat
This type of fat is usually found in small amounts in foods, such as meat and dairy products.
Most of the trans fats can be found in fried foods. Foods that go through the frying process contain trans fats because the vegetable oil used for frying undergoes a partial hydrogenation process which results in trans fats in these foods.
Partial hydrogenation of trans fats can increase LDL cholesterol levels and reduce HDL cholesterol levels. Therefore, eating too much fried food can be bad for health.
Trans fats can increase the risk of heart disease. Trans fat intake is recommended not more than 2% of energy obtained from food.
If you want to lower your risk of heart disease, you should reduce your fat intake and replace your saturated fat intake with unsaturated fat intake. This aims to reduce levels of bad cholesterol in the blood.
Why does eating too much fatty food increase cholesterol?
There are two types of cholesterol in the body, namely low density lipoprotein (LDL) or commonly referred to as bad cholesterol and high density lipoprotein (HDL) or so-called good cholesterol.
Too much LDL cholesterol in the blood can cause a buildup of fat in the arteries. This can obstruct blood flow to the heart and brain, increasing the risk of heart disease and stroke.
Contrary to LDL cholesterol, HDL cholesterol has a positive impact on the body. This cholesterol will take the excess cholesterol in the body and distribute it to the liver for disposal.
Blood cholesterol levels are greatly influenced by the fat you eat. Cholesterol is mostly produced in the liver from the various types of fat eaten by you.
So, if you eat too many foods that contain trans fats, your LDL cholesterol levels will increase. The type of fat we eat affects the total amount of HDL and LDL cholesterol in the blood.
Actually, cholesterol is needed by the body for various functions, including for digestion of fat, vitamin D, and hormones, such as testosterone and estrogen. Cholesterol is also a component of cell membranes and myelin to protect your nerve cells.
Therefore, the body still needs cholesterol in sufficient quantities to carry out its functions. Although, the body can produce its own cholesterol according to its needs.
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