Why is everyone scared of the word fat ?

Fat is made up of three individual fatty acids that are connected together by another molecule, glycerol. Fat has different fat components that include saturated, monounsaturated, and polyunsaturated molecules that bond together with fat. 1 gram of fat contains 9 calories.

·       Monounsaturated fats are found in foods such as olive oil, canola oil, peanuts and peanut oil, most nuts (except walnuts), and avocados. Sometimes they are also referred to as omega-9 fatty acids. People refer to monounsaturated fat as a “good” fat because it plays a role in keeping our hearts healthy.1This is considered a good fat.

·       Polyunsaturated fats are omega-3 and omega-6 fatty acids. The omega-3 fats are found in many varieties of fish and also in some plant foods: flaxseed, walnuts, and canola oil. Omega-6 fatty acids are found in safflower, sunflower, corn, soybean, cottonseed, and sesame oils. Just as there are essential amino acids that the body needs but cannot make, there are essential fatty acids. The specific omega-6 fatty acid that is essential is named linoleic acid. The omega-3 that is essential is called alpha-linolenic acid. A small amount of each of the polyunsaturated fats are needed daily.1This is considered a good fat.

·       Saturated fats tend to be a bit more solid at room temperature and are found in many animal foods, such as higher-fat cuts of beef, lamb, veal, pork, and poultry; butter; cream; full-fat and 2 percent milk; cheese; and full-fat yogurt. Saturated fat, in a more liquid form, also occurs in coconut palm oils. This is considered bad fat.

·       Trans fat is a type of fat that occurs naturally in small amounts in meats and dairy. The naturally occurring trans-fat may actually be handled by the body differently than trans-fat found in partially hydrogenated oils, which are artificially created. Partially hydrogenated oils are made when hydrogen is added to oil, which causes it to become solid; examples include margarine and shortening. The American Heart Association recommends no more than 1 gram a day of trans fat.1This is considered bad fat.

References:

1What is Fat? (n.d.). Retrieved February 14, 2016, from 2http://www.humankinetics.com/excerpts/excerpts/what-is-fat

How Much Fat Per Day – How Many Grams Of Fat Should You Eat? (n.d.). Retrieved February 15, 2016, from http://www.acaloriecounter.com/diet/how-much-fat-per-day/