Saturated Fats, Monounsaturated Fats and Polyunsaturated Fats what’s the difference?

The following information is to help give you an understanding about the difference between saturated fatty acids, (butter and coconut oil), monounsaturated fatty acids (olive oil and peanut oil) and polyunsaturated fatty acids (corn oil, soybean oil)  so you can decide for yourself which fat -facts are truth and which are fiction.

SATURATED FATTY ACIDS are chains of carbon atoms that have hydrogen filling every bond. In foods, they normally range in length from 4 to 22 carbons. Because of their straight configuration, saturated fatty acids pack together easily and tend to be solid at room temperature. Butter, tallows, suet, palm oil and coconut oil are classified as saturated fats because they contain a preponderance of saturated fatty acids. Saturated fats are stable and do not become rancid when subjected to heat, as in cooking.

MONOUNSATURATED FATTY ACIDS are chains of carbon atoms that have one double bond between two carbons and therefore lack two hydrogens. Normally they range from 16 to 22 carbons. They have a kink or bend at the position of the double bond so the molecules do not pack together as easily as saturated fatty acids. Monounsaturated oils tend to be liquid at room temperature but become solid when refrigerated. Olive oil, peanut oil, lard, rapeseed and canola oils are classified as monounsaturated oils. The most common monounsaturated fatty acids are palmitoleic (16 carbons), oleic (18 carbons) and erucic (22 carbons). Monounsaturated oils are relatively stable and can be used for cooking.

While the food processing industry has led us to believe  that canola oil is a healthy alternative oil, it is simply their goal to replace all traditional foods with imitation foods made out of products derived from corn, wheat, soybeans and oil seeds.

POLYUNSATURATED FATTY ACIDS have two or more double bonds. As there is a bend or kink at each double bond, these fatty acids do not pack together easily and tend to be liquid, even when cold. Polyunsaturated oils are very fragile. They tend to develop harmful free radicals when subjected to heat and oxygen, as in cooking or processing. Corn oil, soybean oil, safflower oil, sunflower oil and flax oil are polyunsaturated oils. Omega-6 fatty acids have the first double bond at the 6th carbon from the end of the fatty acid chain. The most common omega-6 fatty acid is linoleic acid, which is called an essential fatty acid (EFA) because your body cannot make it. Omega-3 fatty acids have the first double bond at the 3rd carbon. The most common omega-3 fatty acid is the EFA alpha-linolenic acid. The consensus among lipid experts is that the American diet is too high in omega-6 fatty acids (present in high amounts in commercial vegetable oils) and lacking in omega-3 fatty acids (which are present in organ meats, wild fish, pastured egg yolks, organic vegetables and flax oil).  An abundance of omega-6 fatty acids and deficiency in omega-3 fatty acids has been shown to depress immune system function which can  contribute to weight gain and cause inflammation.

Saturated Fats - What are the real facts?

According to the American Heart Association  eating foods that contain saturated fats raises the level of cholesterol in your blood.  High levels of blood cholesterol increase your risk of heart disease and stroke.  They also state  that many foods high in saturated fats are also high in cholesterol – which raises your blood cholesterol even higher. 

These facts about saturated fats have been much maligned as a result of intense lobbying by the domestic vegetable oil industry. Their goal most likely is to bolster sales of lowfat concoctions and cholesterol-free foods.  Soy and corn just happen to be our biggest crops and moneymakers in the U.S.

These saturated fats which many Americans are trying to avoid are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:

Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity. They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.

They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.They enhance the immune system. They are needed for the proper utilization of essential fatty acids. Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.
The heart draws on this reserve of fat in times of stress. Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.

The scientific evidence, honestly evaluated, also does not support the assertion that “artery-clogging” saturated fats cause heart disease. Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.

Go here for more facts on saturated fats.