Saturated Fat
From a chemical perspective, saturated fats are fat molecules that lack a pair of carbon bonds because which are instead replaced by hydrogen molecules. One good example of saturated fat is fatty red meat. According to Augustin et al., (2016), saturated fat significantly elevates the level of blood cholesterol.
Polyunsaturated Fat
Polyunsaturated fats consist of fat molecules with more than one unsaturated carbon bond in the molecule. Augustin et al., (2016) state that these fats offer essential nutrients that contributes to the development of cells in the body. For instance, olive oil is an example of an oil that contains polyunsaturated fats. for polyunsaturated fats, sunflower seed is a good source.
Monounsaturated Fat
Monounsaturated fats are fat molecules with one carbon bond in in their molecular structure. Scientific evidence indicates that consuming foods rich in monounsaturated fatty acids helps in reducing blood cholesterol levels, hence, lessening the risk of heart disease and type 2 diabetes (Augustin et al., 2016). An example of a food item in this category is Avocado.
Refined Carbohydrate
Refined carbohydrates are types of sugars and starches that do not exist naturally. According to Augustin et al. (2016), these carbohydrates are produced from natural food sources. However, refined carbohydrates undergo some form of processing. An example of a food item with refined carbohydrates is white bread.
Unrefined Carbohydrate
Unrefined carbohydrates are sugars and starches that exist naturally and are therefore rich in minerals and vitamins. Examples of food items with unrefined carbohydrates are whole grains.
Why Partially Hydrogenated Oils are So Unhealthy
Partially hydrogenated oils not only increase the level of low-density lipoprotein (LDL) cholesterol which has various negative effects on human health but also shrink the level of high-density lipoprotein (HDL) cholesterol which has immense health benefits (Augustin et al., 2016). Thus, this increases the risk of heart disease and other vascular diseases.
Reference
Augustin, M. A., Riley, M., Stockmann, R., Bennett, L., Kahl, A., Lockett, T., & Cobiac, L. (2016). Role of food processing in food and nutrition security. Trends in Food Science & Technology, 56, 115-125.
