In this article, we'll review fat, one of the macronutrients. Fat plays an important role in our health:
- Provides energy
- Protects our organs
- Serves as a form of insulation
- Aids in vitamin absorption
- Plays a role in hormone regulation
There are three main types of fat: unsaturated, saturated, and trans-fat. In this article, we'll talk specifically about unsaturated fat.
Unsaturated fat can be further broken down and sub-classified as Monounsaturated and Polyunsaturated. Unsaturated fat is liquid at room temperature so it's mostly found in oil sources and some food sources.
- Monounsaturated: Found in canola oil, extra virgin olive oil, peanut oil, safflower oil, sunflower oil. Common food sources include avocados, nuts (especially peanuts) and seeds.
- Polyunsaturated: Found in corn oil, soybean oil, sunflower oil. Common food sources include nuts and seeds (especially walnuts and sunflower seeds), soybeans, and tofu.
Unsaturated fat is recommended as part of a heart-healthy diet. This is because unsaturated fat food sources have been found to provide several antioxidants and vitamins, like Vitamin E. This vitamin supports our health by protecting the body from damage due to free radicals, which can lead to conditions such as cancer and cardiovascular disease.
There is currently no upper limit for daily intake of unsaturated fat. The general recommendation as per the Dietary Guidelines for Americans and the American Heart Association is to choose foods more often that are higher in unsaturated fat.