Types of Fats Flashcards
Saturated Fat
Saturated fat intake has been a fiercely debated topic.
• A lot of studies about high saturated fat diets and health, have reported on dietary intake of saturated fats from junk foods.
• A recent review by the Journal of the American College of Cardiology found that there was inadequate scientific evidence to keep advising against foods high in saturated fats , including coconut, unprocessed meat, eggs and dark chocolate.
Coconut oil
Coconut oil contains medium chain triglycerides (MCTs) which the body uses as a source of fuel or turns them into ketones.
• MCTs increase the number of calories burned compared to longer chain fatty acids.
• Coconut oil contains 50% lauric acid. Monolaurin is formed from lauric acid. Both substances have antibacterial , antiviral and antifungal properties.
• ↑ HDL cholesterol, ↓ LDL
• Preliminary studies show positive outcomes in epilepsy and Alzheimer’s disease.
Types of Saturated Fats
Butyric acid 4-C
Caprylic acid 8-C
Lauric acid 12-C
Palmitic acid 16-C
Stearic acid 18-C
Butyric acid 4-C
Butter, Dairy
Produced in the gut
Caprylic acid 8-C
Coconut
Palm Kernel
Breast milk
Anti-fungal properties
Lauric acid 12-C
Coconut
Palmitic acid 16-C
Coconut
Palm
Palm kernel
Stearic acid 18-C
Beef, Pork, Lamb, Mutton
Cocoa and shea butter
Butter
Monounsaturated Fats
Palmitoleic acid Omega - 7
Oleic acid Omega - 9
Palmitoleic acid Omega - 7
Sea buckthorn berries
Coconut
Coconut, palm kernel
Macadamia nut
Oleic acid Omega - 9
Olive, avocado
Almond, peanut, pistachio
Brazil nuts, pecan, cashew
Hazelnuts, neem, macadamia
Animal fat, butter
Polyunsaturated Fats Omega 3
Alpha linolenic acid (ALA)
Stearidonic acid (SDA)
EPA and DHA
Alpha linolenic acid (ALA)
Flaxseeds (richest source 50% of its fatty acids are ALA)
Chia seeds, hemp seeds, dark green leaves
Pumpkin seeds, soybean, rapeseed (canola)
Walnuts, wheat germ
Stearidonic acid (SDA)
Blackcurrant seeds
EPA and DHA
Cold water fish oil
Salmon, trout, tuna, anchovies, mackerel
Sardines, herring
Spirulina, chlorella