Within the topics of nutrition, health and exercise, there is one term that comes up a lot: Fat. What is fat anyway? How many types of fat are there? Is all fat bad? Over the course of the next few posts, we're going to gain a better understanding of fat together. A lot of this information will be new to you, as it was to me, and it will help us all make healthy decisions.
For starters, let's define what it is that we're going to cover. For our study of fat to be complete, we have to go beyond looking at fat in general; we need to examine each type of fat individually. Here are the types of fat that we'll study:
-Unsaturated fat
-Monounsaturated fat
-Polyunsaturated fat
-Trans fat
-Omega: 3, 6, 9
-Saturated fat
-Interesterified fat
-Fatty acid
-Essential fatty acid
There are many types of fat, as can be seen in the list above. So that we can understand fat in general before embarking on a more precise examination, here is a simplified version of what Wikipedia has to say about fat:
Fats consist of a wide group of compounds that are generally soluble in organic solvents and largely insoluble in water. Chemically, fats are composed of glycerol (commonly referred to as glycerin) and fatty acids (which we'll learn about later). Fats may be either solid or liquid at normal room temperature, depending on their structure and composition.
Examples of edible fats are lard (pig fat), margarine, butter, and cream. Fats are broken down in the body by enzymes called lipases.
There are many different kinds of fats, but each is a variation on the same chemical structure. All fats consist of fatty acids bonded to a backbone structure, often glycerol (a "backbone" of carbon, hydrogen, and oxygen). Chemically, this is a triester of glycerol, an ester being the molecule formed from the reaction of the carboxylic acid and an organic alcohol.
The properties of any specific fat molecule depend on the particular fatty acids that constitute it. Different fatty acids are comprised of different numbers of carbon and hydrogen atoms. The carbon atoms, each bonded to two neighboring carbon atoms, form a zigzagging chain; the more carbon atoms there are in any fatty acid, the longer its chain will be. Fatty acids with long chains are more susceptible to intermolecular forces of attraction, raising its melting point. Long chains also yield more energy per molecule when metabolized.
A fat's constituent fatty acids may also differ in the number of hydrogen atoms that are bonded to the chain of carbon atoms. Each carbon atom is typically bonded to two hydrogen atoms. When a fatty acid has this typical arrangement, it is called "saturated", because the carbon atoms are saturated with hydrogen; meaning they are bonded to as many hydrogens as possible. In other fats, a carbon atom may instead bond to only one other hydrogen atom, and have a double bond to a neighboring carbon atom. This results in an "unsaturated" fatty acid. More specifically, it would be a "monounsaturated" fatty acid, whereas, a "polyunsaturated" fatty acid would be a fatty acid with more than one double bond.
Saturated and unsaturated fats differ in their energy content and melting point. Since an unsaturated fat contains fewer carbon-hydrogen bonds than a saturated fat with the same number of carbon atoms, unsaturated fats will yield slightly less energy during metabolism than saturated fats with the same number of carbon atoms. Saturated fats can freeze easily and are typically solid at room temperature.
Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are sources of essential fatty acids, an important dietary requirement.
Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic -- reaches unsafe levels in the bloodstream, the body can effectively dilute -- or at least maintain equilibrium of -- the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.
While it is nearly impossible to remove fat completely from the diet, it would be wrong to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts. All other fats required by the body are non-essential and can be produced in the body from other compounds.
Text from Wikipedia licensed under the GNU Free Documentation License.
That was a lot of information, so let's review some key points so we're ready to continue with our study:
- Fats are comprised of glycerol (glycerine) and fatty acids
- Fats are broken down in the body by enzymes
- There are many different types of fat, each with unique properties
- Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats.
- Fats are sources of essential fatty acids, an important dietary requirement.
- Fats are sometimes used by the body to dilute quantities of a harmful substance.
More on fat tomorrow.
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