• Saturated Fats: Butter, Coconut oil, Palm oil, Lard and Suet
  •  Trans Fats: Hydrogenated vegetable oils like Margarine and Shortening

  • Unsaturated fats :
  • Mono Unsaturated: Olive and Peanut oils
  • Poly Unsaturated: Canola, Corn, Sesame & Soy Bean oils

Picture a molecule of fat as a train with many passenger cars (carbon atoms). If every seat is occupied by a passenger (hydrogen atom) it is a saturated fat molecule ( solid state). If there is one seat vacant in each car the fat is monounsaturated. If there are several seats available the fat is polyunsaturated. (liquid state). Unsaturated fats are healthier as shown by the following comparison.

Saturated Fats                                                      Unsaturated Fats

  • Use in small quantities                                            Use in adequate quantities
  • Animal source                                                            Plant source
  • Solid at room temperature                             Liquid at room temperature
  • High in fat content                                                    Low in fat content
  • Clog up arteries                                     Reduce cholesterol levels in blood
  • Not as good for health                                              Better for health