We learned that FAT is an essential nutrient for a healthy body because it provides energy and helps our body absorb, transport and store fat-soluble vitamins like A, D, E and K.

Fats can be obtained from plants which are the kernels, seeds and nuts, and in animals - fats under their skin, meat tissues and fish oils.

But we are also warned that fat provides more than twice the number of calories in an equal amount of protein or carbohydrate. So, you will put on weight and may become obese over time if you regularly consume more calories than your output of physical activities!

The Four types of Fat & Where They are Found

Trans Fat is produced through the manufacturing process of vegetable oils being hardened or commonly known as hydrogenated fat for use in commercial deep frying and in processed food products. Examples of hydrogenated vegetable oil found are in fast food restaurants, factory made cakes, biscuits, potato chips, etc.
Trans Fat tends to raise blood cholesterol levels.

Saturated Fat is firm or solid at room temperature. It is mainly found in animal products like the skin and fat of poultry birds and fatty cuts of meat or lard and also in high-fat dairy products like full cream milk, butter and other milk products.

Besides these, others like coconut milk, coconut cream and cooking oils that are blended together with mixed vegetable oils are full of saturated fat. Like Trans Fat, Saturated Fat would raise your cholesterol levels.

Note that cholesterol is found only in animal foods.

Monosaturated Fat & Polyunsaturated Fat are known as the Unsaturated Fats or the good healthy fats.

Monosaturated Fat stays in liquid form at room temperature but will solidify in the refrigerator. This fat is mainly found in most nuts, avocados and oils from canola, olive and peanuts.
For Polyunsaturated Fat the liquid form remains unchanged at room temperature or in the refrigerator. It is mainly found in vegetable oils such as corn, cottonseed, safflower, soy and sunflower.

Diet Info Care’s Reminder: Do not keep fried foods too long for they turn rancid due to oxidation.