Fats in general constitute one of the three macro-nutrients that body requires, the other two being carbohydrates and proteins.  But what is the difference between saturated fats and un-saturated fats. 

Different Names:

You will also hear the term ‘essential fats’.  This refers to fats you must eat as your body cannot produce them.  Below is a list of saturated and un-saturated fats and the general understanding that un-saturated fats are essential fats and come mostly from plant sources.

Saturated Fat	Un-saturated (Essential) Fat, recommended
Meat (Beef, poultry, lamb, pork etc.)	Plant based oils
Palm and Coconut Oil	Peanuts, Nuts and Seeds
Ghee, Tallow and Lard	Avocados
Eggs	Olives

Note:

Different types of fish, from tropical to deep water and cold water have different levels of saturated and un-saturated fats.  It is generally accepted that the deeper, colder and older the fish is, the better quality of un-saturated fats it will be.  Such as Salmon, mackerel, cod, haddock, herring, tuna, sardines (rich in omega 3 un-saturated fats).

Benefits:

Un-saturated fats are essential for cell maintenance and development.  The unique properties of the fatty acids contribute to the cell walls and membranes that protect the outer covering of all cells.  By eating natural sources of plant and animal type fats in an unaltered state and with minimal heating, aids the body in maintaining the health of our cells.

Mis-understanding:

Saturated fats have falsely been understood as being unhealthy.  All naturally sourced foods that contain saturated fats bring with them health benefits despite fat content.  It is only when these foods are processed or over cooked that the saturated fat becomes compromised and detrimental to our health.  This can also be said for un-saturated fats also.  Two general rules can be put to saturated and un-saturated fats:

• Natural sourced and as minimal processing. This includes choosing the right type of vegetable oil.  Eg, olive and coconut oil in place of canola oil.
• Minimize cooking and heating oils. Do not let the oil bubble on heat or do not let your meat brown too much. (Heat eventually compromises fats, the less you heat the less the formation of harmful by-products).

Calorie Consumption Detail:

Fats contain 9 calories per gram where as carbohydrates and proteins contain 4 calories per gram.  Sometimes it can be easy to over consume your fat based foods such as dairy, cheese and butter. 

• Coach Stephen