Unsaturated fat - wikipedia Unsaturated fat Types of fats in food Unsaturated fat Monounsaturated fat ω − 7 ω − 9 Polyunsaturated fat ω − 3 ω − 6 Trans fat Saturated fat Interesterified fat See also Fatty acid Essential fatty acid Conditionally essential fatty acid Cholesterol This article may need to be rewritten entirely to comply with Wikipedia 's quality standards. You can help. The discussion page may contain suggestions. ( January 2015 ) An unsaturated fat is a fat or fatty acid in which there is at least one double bond within the fatty acid chain. A fatty acid chain is monounsaturated if it contains one double bond, and polyunsaturated if it contains more than one double bond. Where double bonds are formed, hydrogen atoms are subtracted from the carbon chain. Thus, a saturated fat has no double bonds, has the maximum number of hydrogens bonded to the carbons, and therefore is `` saturated '' with hydrogen atoms. In cellular metabolism, unsaturated fat molecules contain somewhat less energy ( i.e., fewer calories ) than an equivalent amount of saturated fat. The greater the degree of unsaturation in a fatty acid ( i.e., the more double bonds in the fatty acid ) the more vulnerable it is to lipid peroxidation ( rancidity ). Antioxidants can protect unsaturated fat from lipid peroxidation. Contents 1 Chemistry and nutrition 2 Role of dietary fats in insulin resistance 3 Membrane composition as a metabolic pacemaker 4 See also 5 References Chemistry and Nutrition. Amounts of fat types in selected foods Double bonds may be in either a cis or a trans isomer, depending on the geometry of the double bond. In the cis isomer, hydrogen atoms are on the same side of the double bond ; whereas in the trans isomer, they are on opposite sides of the double bond ( see trans fat ). Saturated fats are useful in processed foods because saturated fats are less vulnerable to rancidity and usually more solid at room temperature than unsaturated fats. Unsaturated chains have a lower melting point, hence these molecules increase the fluidity of cell membranes. Although both monounsaturated and polyunsaturated fats can replace saturated fat in the diet, trans unsaturated fats should not. Replacing saturated fats with unsaturated fats helps lower levels of total cholesterol and LDL cholesterol in the blood. Trans unsaturated fats are an exception because the double bond stereochemistry predisposes the carbon chains to assume a linear conformation, which conforms to rigid packing as in plaque formation. The geometry of the cis double bond induces a bend in the molecule, thereby precluding rigid formations ( see Trans fat § Chemistry links above for drawings that illustrate this ). Natural sources of fatty acids ( see above ) are rich in the cis isomer. Although polyunsaturated fats are protective against cardiac arrhythmias, a study of post-menopauseal women with a relatively low fat intake showed that polyunsaturated fat is positively associated with progression of coronary atherosclerosis, whereas monounsaturated fat is not. This probably is an indication of the greater vulnerability of polyunsaturated fats to lipid peroxidation, against which vitamin E has been shown to be protective. Examples of unsaturated fatty acids are palmitoleic acid, oleic acid, myristoleic acid, linoleic acid, and arachidonic acid. Foods containing unsaturated fats include avocado, nuts, and vegetable oils such as canola and olive oils. Meat products contain both saturated and unsaturated fats. Although unsaturated fats are conventionally regarded as ' healthier ' than saturated fats, the United States Food and Drug Administration ( FDA ) recommendation stated that the amount of unsaturated fat consumed should not exceed 30 % of one 's daily caloric intake. Most foods contain both unsaturated and saturated fats. Marketers advertise only one or the other, depending on which one makes up the majority. Thus, various unsaturated fat vegetable oils, such as olive oils, also contain saturated fat. In chemical analysis, fatty acids are separated by gas chromatography of methyl esters ; additionally, a separation of unsaturated isomers is possible by argentation thin - layer chromatography. Fat composition in different foods view talk Food Saturated Mono - unsaturated Poly - unsaturated As weight percent ( % ) of total fat Cooking oils Canola oil 08 64 28 Coconut oil 87 13 00 Corn oil 13 24 59 Cottonseed oil 27 19 54 Olive oil 14 73 11 Palm kernel oil 86 12 02 Palm oil 51 39 10 Peanut oil 17 46 32 Rice bran oil 25 38 37 Safflower oil, high oleic 06 75 14 Safflower oil, linoleic 06 14 75 Soybean oil 15 24 58 Sunflower oil 11 20 69 Dairy products Butterfat 66 30 04 Cheese, regular 64 29 03 Cheese, light 60 30 00 Ice cream, gourmet 62 29 04 Ice cream, light 62 29 04 Milk, whole 62 28 04 Milk, 2 % 62 30 00 * Whipping cream 66 26 05 Meats Beef 33 38 05 Ground sirloin 38 44 04 Pork chop 35 44 08 Ham 35 49 16 Chicken breast 29 34 21 Chicken 34 23 30 Turkey breast 30 20 30 Turkey drumstick 32 22 30 Fish, orange roughy 23 15 46 Salmon 28 33 28 Hot dog, beef 42 48 05 Hot dog, turkey 28 40 22 Burger, fast food 36 44 06 Cheeseburger, fast food 43 40 07 Breaded chicken sandwich 20 39 32 Grilled chicken sandwich 26 42 20 Sausage, Polish 37 46 11 Sausage, turkey 28 40 22 Pizza, sausage 41 32 20 Pizza, cheese 60 28 05 Nuts Almonds dry roasted 09 65 21 Cashews dry roasted 20 59 17 Macadamia dry roasted 15 79 02 Peanut dry roasted 14 50 31 Pecans dry roasted 08 62 25 Flaxseeds, ground 08 23 65 Sesame seeds 14 38 44 Soybeans 14 22 57 Sunflower seeds 11 19 66 Walnuts dry roasted 09 23 63 Sweets and baked goods Candy, chocolate bar 59 33 03 Candy, fruit chews 14 44 38 Cookie, oatmeal raisin 22 47 27 Cookie, chocolate chip 35 42 18 Cake, yellow 60 25 10 Pastry, Danish 50 31 14 Fats added during cooking or at the table Butter, stick 63 29 03 Butter, whipped 62 29 04 Margarine, stick 18 39 39 Margarine, tub 16 33 49 Margarine, light tub 19 46 33 Lard 39 45 11 Shortening 25 45 26 Chicken fat 30 45 21 Beef fat 41 43 03 Dressing, blue cheese 16 54 25 Dressing, light Italian 14 24 58 Other Egg yolk fat 36 44 16 Avocado 16 71 13 Unless else specified in boxes, then reference is : * 3 % is trans fats Role of dietary fats in insulin resistance This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources. Unsourced material may be challenged and removed. ( January 2015 ) Incidence of Insulin resistance is lowered with diets higher in monounsaturated fats ( especially oleic acid ), while the opposite is true for diets high in polyunsaturated fats ( especially large amounts of arachidonic acid ) as well as saturated fats ( such as arachidic acid ). These ratios can be indexed in the phospholipids of human skeletal muscle and in other tissues as well. This relationship between dietary fats and insulin resistance is presumed secondary to the relationship between insulin resistance and inflammation, which is partially modulated by dietary fat ratios ( Omega - 3 / 6 / 9 ) with both omega 3 and 9 thought to be anti-inflammatory, and omega 6 pro-inflammatory ( as well as by numerous other dietary components, particularly polyphenols and exercise, with both of these anti-inflammatory ). Although both pro - and anti-inflammatory types of fat are biologically necessary, fat dietary ratios in most US diets are skewed towards Omega 6, with subsequent disinhibition of inflammation and potentiation of insulin resistance. But this is contrary to the suggestion of more recent studies, in which polyunsaturated fats are shown as protective against insulin resistance. Membrane composition as a metabolic pacemaker Studies on the cell membranes of mammals and reptiles discovered that mammalian cell membranes are composed of a higher proportion of polyunsaturated fatty acids ( DHA, omega - 3 fatty acid ) than reptiles Studies on bird fatty acid composition have noted similar proportions to mammals but with 1 / 3rd less omega - 3 fatty acids as compared to omega - 6 for a given body size. This fatty acid composition results in a more fluid cell membrane but also one that is permeable to various ions ( H+ & Na+ ), resulting in cell membranes that are more costly to maintain. This maintenance cost has been argued to be one of the key causes for the high metabolic rates and concomitant warm - bloodedness of mammals and birds. However polyunsaturation of cell membranes may also occur in response to chronic cold temperatures as well. In fish increasingly cold environments lead to increasingly high cell membrane content of both monounsaturated and polyunsaturated fatty acids, to maintain greater membrane fluidity ( and functionality ) at the lower temperatures. See also Iodine value -- a chemical analysis method to determine the proportion of unsaturated fat. List of unsaturated fatty acids References Jump up ^ Reiner Željko ; et al. ( 28 June 2011 ). `` ESC / EAS Guidelines for the management of dyslipidaemias : the Task Force for the management of dyslipidaemias of the European Society of Cardiology ( ESC ) and the European Atherosclerosis Society ( EAS ) ''. European Heart Journal. 32 ( 14 ) : 1769 -- 818. doi : 10.1016 / j. atherosclerosis. 2011.06. 012. PMID 21723445. Jump up ^ Dariush Mozaffarian ; Rimm, EB ; Herrington, DM ( 1 November 2004 ). `` Dietary fats, carbohydrate, and progression of coronary atherosclerosis in postmenopausal women ''. American Journal of Clinical Nutrition. 80 ( 5 ) : 1175 -- 84. PMC 1270002. PMID 15531663. Jump up ^ B Leibovitz ; Hu, ML ; Tappel, AL ( 1990 ). `` Dietary supplements of vitamin E, beta - carotene, coenzyme Q10 and selenium protect tissues against lipid peroxidation in rat tissue slices ''. The Journal of Nutrition. 120 ( 1 ) : 97 -- 104. PMID 2303916. Jump up ^ Fats and sugars. BBC Health, retrieved 2013 - 04 - 07 ^ Jump up to : LH Storlien ; Baur, LA ; Kriketos, AD ; Pan, DA ; Cooney, GJ ; Jenkins, AB ; Calvert, GD ; Campbell, LV ( 1996 ). `` Dietary fats and insulin action ''. Diabetologica. 39 ( 6 ) : 621 -- 31. doi : 10.1007 / BF00418533. PMID 8781757. Jump up ^ B. Breuer, T. Stuhlfauth et H.P. Fock, Separation of fatty acids or methyl esters including positional and geometric isomers by alumina argentation thin - layer chromatography, J. Chromatogr. Sci. 25 ( 1987 ), S. 302 -- 306 ( 1 ) ^ Jump up to : Anderson. `` Fatty acid composition of fats and oils '' ( PDF ). UCCS. Retrieved April 8, 2017. Jump up ^ `` NDL / FNIC Food Composition Database Home Page ''. Nal.usda.gov. Retrieved May 21, 2013. Jump up ^ USDA → Basic Report : 04042, Oil, peanut, salad or cooking Retrieved on January 16, 2015 Jump up ^ nutritiondata.com → Oil, vegetable safflower, oleic Retrieved on April 10, 2017 Jump up ^ nutritiondata.com → Oil, vegetable safflower, linoleic Retrieved on April 10, 2017 Jump up ^ nutritiondata.com → Oil, vegetable, sunflower Retrieved on September 27, 2010 Jump up ^ USDA Basic Report Cream, fluid, heavy whipping Jump up ^ nutritiondata.com → Egg, yolk, raw, fresh Retrieved on August 24, 2009 Jump up ^ `` 09038, Avocados, raw, California ''. National Nutrient Database for Standard Reference, Release 26. United States Department of Agriculture, Agricultural Research Service. Retrieved 14 August 2014. Jump up ^ `` Feinberg School > Nutrition > Nutrition Fact Sheet : Lipids ''. Northwestern University. Archived from the original on 2011 - 07 - 20. ^ Jump up to : Hulbert, A.J., Else, P.L. 1999. Membranes as Possible Pacemakers of Metabolism. J. Theor. Biol. 199 : 257 -- 274. Jump up ^ Hulbert, A.J., Faulks, S., Buttemer, W.A., Else, P.L. 2002. Acyl Composition of Muscle Membranes Varies with Body Size in Birds. J. Exp. Biol. 205 : 3561 -- 3569. Jump up ^ AJ Hulbert ( 2003 ). `` Life, death and membrane bilayers ''. The Journal of Experimental Biology. 206 ( Pt 14 ) : 2303 -- 11. doi : 10.1242 / jeb. 00399. PMID 12796449. Jump up ^ Raynard, R.S., Cossins, A.R. 1991. Homeoviscous Adaptation and Thermal Compensation of Sodium Pump of Trout Erythrocytes. Am. J. Physiol. Regul. Integr. Comp. Physiol. 260 : R916 -- R924. Types of lipids General Saturation : Saturated fat Unsaturated fat Monounsaturated fat Polyunsaturated fat Essential fatty acid Other : Fat Oil Geometry Trans fat Omega - 3 fatty acid Omega - 6 fatty acid Omega - 9 fatty acid Eicosanoids Arachidonic acid Prostaglandins Prostacyclin Thromboxane Leukotrienes Fatty acids Caprylic acid Capric acid Lauric acid Myristic acid Palmitic acid Stearic acid Arachidic acid Behenic acid Lignoceric acid Glycerides Monoglyceride Diglyceride Triglyceride Triheptanoin Trimyristin Tripalmitin Tristearin Trilinolein Triolein Phospholipids Phosphatidylserine Phosphatidylinositol Phosphatidyl ethanolamine Cardiolipin Dipalmitoylphosphatidylcholine Sphingolipids Ceramide Steroids Cholesterol Corticosteroids Sex steroids Secosteroids Retrieved from `` https://en.wikipedia.org/w/index.php?title=Unsaturated_fat&oldid=813413418 '' Categories : Carboxylic acids Fatty acids Food science Lipids Nutrition Hidden categories : Wikipedia articles needing rewrite from January 2015 All articles needing rewrite All articles with unsourced statements Articles with unsourced statements from April 2017 Articles with unsourced statements from March 2017 Hidden templates using styles Articles needing additional references from January 2015 All articles needing additional references Talk Contents About Wikipedia Català Deutsch ދިވެހިބަސް Español فارسی Français 한국어 Bahasa Melayu Mirandés Nederlands 日本 語 Norsk Norsk nynorsk Português Simple English Српски / srpski Srpskohrvatski / српскохрватски Suomi Svenska தமிழ் 中文 Edit links This page was last edited on 3 December 2017, at 15 : 51. 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Question: unsaturated fats are comprised of lipids that contain
Answer: at least one double bond; double bond