Unsaturated fat facts for kids

Unsaturated fat is a type of fat. It's different from saturated fat because it stays liquid at room temperature, while saturated fat is usually more solid.

Unsaturated fat molecules have special connections called double bonds between their carbon atoms. This means they aren't completely full, or "saturated," with hydrogen atoms.

There are two main kinds of unsaturated fats:

• Monounsaturated fats: These have just one double bond in their molecule.
• Polyunsaturated fats: These have more than one double bond.

In your body's metabolism, an unsaturated fat molecule gives you a little less energy (fewer calories) than a saturated fat molecule of the same size.

Some examples of unsaturated fats are palmitoleic acid, oleic acid, linoleic acid, and arachidonic acid. You can find unsaturated fats in foods like avocados, nuts, and vegetable oils such as canola oil and olive oil. Many meat products also contain both saturated and unsaturated fats.

Health Benefits

Unsaturated fat is generally considered better for your health than saturated fat. Studies have shown that it can help increase your HDL levels, which is often called "good" cholesterol.

Unsaturated fat is also very important for keeping your brain healthy and working well.

Many people believe that unsaturated fats are 'healthier' than saturated fats. The United States Food and Drug Administration (FDA) used to suggest that unsaturated fat should not make up more than 30% of your daily calories. However, new dietary guidelines have removed this specific recommendation.

Most foods contain a mix of both unsaturated and saturated fats. Food labels often highlight whichever type makes up the largest part of the product. For example, even healthy unsaturated vegetable oils, like olive oil, still contain some saturated fat.

Images for kids

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  This picture shows a typical triglyceride molecule, which is the main type of fat. Notice the three fatty acid chains connected to the central glycerol part.

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  The obese mouse on the left has a lot of body fat. The mouse on the right has a normal amount of body fat for comparison.

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  This diagram shows a triglyceride with a saturated fatty acid (top), a monounsaturated one (middle), and a polyunsaturated one (bottom).

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  Margarine is a common product that can sometimes contain trans fatty acids.

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  Wilhelm Normann received a patent in 1902 for a process called hydrogenation, which turns liquid oils into solid fats.

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  This image shows how cis fatty acids can change into trans fatty acids during a process called partial hydrogenation.