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Excessive consumption of some types of fat can be harmful. Understand

Resized image by Elena Koycheva, is available on Unsplash

Fat is a component present in every cell in our body, classified as a macronutrient alongside proteins and carbohydrates. It is a molecule, normally formed by a chain of three fatty acids joined to a glycerol molecule. All the fat that is not used by the body will be transformed by the liver into triglycerides. These will be transported through the bloodstream to the tissues, to be stored in fat deposits.

In women, the tendency is for the fat to be located in the hips and gluteus region; while, in men, the accumulation of fat tends to be mainly in the abdominal region.

According to the World Health Organization, overweight and obesity are defined by the abnormal or excessive accumulation of fat, presenting health risks. The study published in the Brazilian Journal of Cineanthropometry & Human Performance explains this excessive accumulation of body fat as the result of a chronic imbalance between the energy ingested and the energy spent.

The same study argues that high fat consumption increases the propensity to develop chronic diseases, especially cardiovascular ones, such as hypertension, heart attack and stroke, by increasing the likelihood of atherosclerosis.

According to the National Cancer Institute, fats appear to provide the kind of environment conducive to the growth, multiplication and spread of a cancer cell. Highlighting animal products rich in saturated fat, such as red meat, mayonnaise, whole milk and dairy products, bacon, sausages, sausages and so on.

Weight gain and fat accumulation in the abdominal region is also related to the development of type 2 diabetes.

According to the Guideline on Fat Consumption and Cardiovascular Health, consumption of saturated and trans fats is classically related to elevated bad cholesterol (LDL) in the blood, increasing cardiovascular risk. Replacing saturated fat in the diet with mono and polyunsaturated fat is considered a strategy for better control of blood cholesterol. Unsaturated fat of vegetable origin does not have cholesterol (type of lipid present only in animals)

What is fat?

Fat is a structure whose formula contains a glycerol molecule and a sequence of fatty acids. In turn, fatty acids are compounds formed by carbon chains linked to hydrogen atoms. These are divided into:

• Saturated (when carbon atoms are linked together only through single bonds) and;
• Unsaturated (when at least one pair of carbon atoms in the chain is linked through a double bond). Unsaturated ones with only one double bond are classified as monounsaturated fatty acids. And those that have two or more double bonds are called polyunsaturated fatty acids.

Saturated fatty acids

Present in saturated fat, which is in solid or semi-solid form at room temperature. It is mainly present in animal products, but it can also be found in some vegetable products. There is a wide variety of saturated fatty acids, but according to the Brazilian Society of Cardiology, those that influence cholesterol levels are long-chain (above 14 carbon atoms in the chain). Its main representatives and respective sources are:

• Myristic acid: found in milk, butter and other derivatives thereof;
• Palmitic acid: found in animal fat and palm oil;
• Stearic acid: present in cocoa fat.

Unsaturated fatty acids

They constitute unsaturated fat, often found in a liquid state at room temperature in the form of vegetable oils. According to the same guideline, they are divided into:

Monounsaturated fatty acids - MUFA

They have only one double bond between carbon atoms along the hydrocarbon chain. Here is the main representative and the foods where it can be found: oleic acid: olive oil and rapeseed oil, olives, avocados and oilseeds (peanuts, chestnuts, walnuts and almonds).

Polyunsaturated fatty acids (PUFA)

They have multiple double bonds along the hydrocarbon chain. Polyunsaturated fatty acids are typically divided into two families:

• Omega 3 family: found in marine vegetable sources (algae) and fish: salmon, sardines, mackerel and herring. And in terrestrial vegetable sources: flaxseed and oil, chia seed, soy and rapeseed oil.
• Omega 6 family: found in soybean, corn and sunflower oil, cereals and oilseeds (walnuts, chestnuts, almonds and hazelnuts).

Trans Fatty Acids

There are also trans unsaturated fatty acids, which make up the famous trans fat. This type of fat is found naturally in meat, milk and dairy products in very low concentrations. The major problem pointed out by health organizations is the industrialized version of this type of fat, the hydrogenated trans.

Hydrogenated trans fat, or just hydrogenated fat, is demonstrably related to an increase in bad blood cholesterol (LDL) and a decrease in good cholesterol (HDL). For this reason, the National Health Surveillance Agency (ANVISA) requires manufacturers to inform the presence of trans fat on the product labels.

Recommendations on fat intake

Strictly speaking, the World Health Organization recommends a diet with restricted consumption of foods rich in saturated fat, and moderate consumption of foods that are sources of unsaturated fats. This suggestion is based on the high caloric value present in foods with a high fat content. One gram of fat provides the body with 9 calories, regardless of whether the source of the fat is vegetable or animal. This means that excess consumption of fatty products affects the balance between energy intake and energy expended, mentioned above.

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