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There are four main classes of dietary fats:

•Monounsaturated fats

Fatty acids with only one double bond in their fatty acid chain. These molecules can exist in cis or trans configurations, the latter of which is the fourth class.

•Polyunsaturated fats

Fatty acids with multiple carbon–carbon double bonds in their fatty acid chain. These molecules can also exist in cis or trans configurations.

•Saturated fats

In saturated fat, no double bonds between carbons exist, allowing maximum hydrogen bonds so that the molecule is “saturated” with hydrogen.

•Trans fats

Trans describes the configuration of an unsaturated fat. In unsaturated fat, double bonds between carbons exist, preventing hydrogens from bonding and thus preventing “saturation” with hydrogen. Due to this, the carbon chain extends from a double bond in only two directions and can either extend from the same side (cis) or from opposite sides (trans) of the double bond.

Essential fats, much like essential amino acids, are fats that are critical to survival and health, but that cannot be made by the body and so must be consumed. The two types of essential fats in the human diet are Omega-6 and Omega-3 polyunsaturated fatty acids. Both occur in a wide variety of foods and can also be supplemented. Very low-fat diets can risk deficiencies, especially for Omega-3s. Further, some vitamins cannot be absorbed in the gastrointestinal tract without the presence of fat, so extremely low-fat diets also risk vitamin deficiencies. Hormone dysregulation can also occur when fats are under-eaten as fats supply some of the raw materials for hormone production.

Figure 3.5 Fats have the smallest impact on body composition and performance compared to other macronutrients.