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The body carries out its functions and life processes via the energy provided by our metabolic system. And, this energy to function comes from the nutrients of the food we consume. The balanced diet consists of a healthy proportion of macronutrients and micronutrients. The three main macronutrients required by the body are carbohydrates, proteins and fats. Fats, or lipids, are essential for the body. However, excessive fat intake may lead to health disorders. Fats are present in our food in two forms: Saturated and Unsaturated fats. The fats are segregated on the basis of their structure.
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Key Takeaways: fats, saturated fats, unsaturated fats, lipids, carbohydrates
What are Saturated Fats?
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Saturated fats consist of a chemical composition where the carbon, hydrogen and oxygen atoms do not contain any double or triple bonds between them. It means that the chemical structure is ‘saturated.’ They are generally solid at room temperature. They do not rancid easily and have high melting points. However, saturated fats are said to increase bad cholesterol in the body if they are consumed in excess amounts. Also, saturated fats are responsible for several heart diseases as they can clog the arteries leading to several fatal disorders. Saturated fats can be found in a variety of food products like Animal food products Plant oils, Dairy products.
What are Unsaturated Fats?
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Unsaturated fats consist of a chemical structure where there is at least one double bond between carbon atoms. The carbon, hydrogen and oxygen atoms in the chemical structure may also consist of more double and triple bonds. Unsaturated fats are generally liquid at room temperature. It also insulin sensitivity, fat storage and instigating weight loss. They can be thus obtained through the process of unsaturated hydrocarbons. When the cattle animals eat grass, the microorganism present in the small intestine of these ruminants enact to form trans fats spontaneously.
Difference between Saturated and Unsaturated Fats
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Following are the differences:
| Saturated Fats | Unsaturated Fats |
|---|---|
| They contain only one single bond and are considered ‘saturated’. | They contain at least one double bond in their chemical composition. |
| Excessive consumption can be fatal for the heart. | Excessive consumption can increase cholesterol. |
| They should be consumed less. Daily intake should not be more than 10% of total calories. | They should be consumed comparatively more. But, daily intake should exceed more than 30% of total calories. |
| They are considered unhealthy and might increase bad cholesterol (also called low-density lipoproteins or LLP). | They are considered healthy and maintain good cholesterol levels (also called High-density Lipoproteins or HLP). |
| These do not spoil quickly. | These spoil quickly. |
| They have high melting points. | They have low melting points. |
| They are solid at room temperature. | They are liquid at room temperature. |
| Examples: meat, poultry, beef, coconut and palm oils, butter, cheese, milk, chips, cream biscuits, cookies and crackers, etc. | Examples: walnuts, avocado, soybean, red meat, oils (sunflower, canola, fish), etc. |
Points to Remember
Following are some important points:
- Fats, derived from lipids, are one of the three most important macronutrients that are available in two forms: Saturated and Unsaturated fats.
- Saturated fats are saturated with hydrogen atoms and do not contain any double bonds in their chemical composition.
- Unsaturated Fats contain at least one double bond in their chemical composition. There can be more double or triple bonds between carbon atoms.
- Unsaturated fats are healthier than saturated fats. However, it is essential to consume both types of fats in the right proportions as consuming only one type can be harmful for the body.
Sample Questions
Ques: What are lipids? State its functions in our body. (3 Marks)
Ans: Lipids are nothing but fat molecules that are insoluble in water. However, lipids are soluble in organic solvents. Their chemical structure is formed out of elements like carbon, hydrogen and oxygen. Cholesterol and fats are examples of components formed from lipids.
Functions of lipids include:
- Lipids are essential for the body because they are the main source of energy. Henee, lipids act as a storehouse of energy.
- They occur naturally in the form of oils and support in the building of Cell membranes.
- Lipids regulate body temperature.
- Due to its waxy nature, it is water-repellant. Thus, it forms the outer covering of leaves, bird feathers, fruits, stems, etc. to make them water-resistant.
Ques: Tell about some basic differences between saturated and unsaturated fats? (4 Marks)
Ans: Following are the differences:
| Basis of Comparison | Saturated Fats | Unsaturated Fats |
|---|---|---|
| Chemical Composition | Single Bond | At least one double bond |
| Excessive Consumption | Fatal for the heart | Increases cholesterol |
| Daily Intake | Not more than 10% of total calories. | Not more than 30% of total calories. |
| Cholesterol | They are considered unhealthy and might increase bad cholesterol (also called low-density lipoproteins or LLP). | They are considered healthy and maintain good cholesterol levels (also called High-density lipoproteins or HLP). |
| Spoilage | Does not spoil quickly | Spoils quickly |
| Melting Points | High melting points | Low melting points |
| State | Solid at room temperature. | Liquid at room temperature |
Ques: What are saturated fats? Give examples. (2 Marks)
Ans: Saturated fats consist of a chemical composition where the carbon, hydrogen and oxygen atoms do not contain any double or triple bonds between them. Thus, they have a chemical structure that is ‘saturated’ because of their single bond. Examples: coconut and palm oils, butter, cheese, milk, chips, etc.
Ques: What are unsaturated fats? Give examples. (2 Marks)
Ans: Unsaturated fats consist of a chemical structure that is ‘unsaturated.’ It is so because there is at least one double bond between carbon atoms. The carbon, hydrogen and oxygen atoms in the chemical structure may also consist of more double and triple bonds. Examples: walnuts, avocado, soybean, red meat, oils (sunflower, canola, fish), etc.
Ques: Unsaturated fats are considered healthier than saturated fats. Explain briefly. (2 Marks)
Ans: Unsaturated fats are considered healthier than saturated fats. It is so because saturated fats can increase bad cholesterol in the body while unsaturated fats boosts good cholesterol in the body. It even helps to reduce bad cholesterol. However, consuming only one type of fats will not be beneficial for the body. It is so because consuming only unsaturated fats will not be healthy for the heart. While consuming only saturated fats can be fatal for your health. Therefore, it is advised to include both kinds of fats in the right proportions.
Ques: Butter is an unsaturated fat. Defend or refute the statement. (2 Marks)
Ans: No, butter is a saturated fat. It is so because it consists of stearic acid which is a saturated fatty acid. Also, butter contains 63% of saturated fats, 26% monounsaturated fats and 4% polyunsaturated fats. Such types of fats are also found in other poultry and dairy products.
Ques: Why do fats release more energy than carbohydrates upon oxidation? (3 Marks)
Ans: Fats release more energy than carbohydrates or proteins upon oxidation. It is so because even though fats are made up from carbon, hydrogen and oxygen like carbohydrates, they contain a higher percentage of carbon and hydrogen atoms than carbohydrates. Also, they contain less percentage of oxygen atoms than carbohydrates. That is why when fats are oxidised, they require more consumption of oxygen and hence, more energy. Due to the extra electrons, when lipids are moved to oxygen during the oxidation process, more energy is released.
Ques: What are the types of unsaturated fats? (3 Marks)
Ans: There are three types of unsaturated fats, i.e.Monounsaturated fats, Polyunsaturated fats, and Trans fats.
- Monounsaturated fats contain only one double bond in its chemical composition. It is recommended to replace the excessive saturated fats with monounsaturated fats.
- Polyunsaturated fats contain two or more double bonds in their chemical structure. They are mainly found in safflower oil and corn oil, etc. Polyunsaturated fats help in covering nerves, increase good cholesterol level.
- Trans fats are a type of unsaturated fats that are made when liquid oils turn into solid fats. They can be thus obtained through the process of hydrogenation. While trans fats are bad for the healthy, natural trans fat called CLA are healthy for the heart.
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