Friday, October 14, 2011

The Good Fats and the Bad Fats

What are fats? Do we need one? Why do we need fat? Well, scientifically, we need fat for the body’s energy; at the same time we need fat in order to help our body absorb vitamins A, D, E, and K as well as carotenoids. If we consume fat in moderation, it can be very vital for good health. And did you know that fat is greatly important for growing children up to two years of age?


However, there are fats that are better for our body than others. Here are the different kinds of fats:


Cholesterol

Cholesterol is a fatty substance produced naturally by the body and found in our blood. Low-Density Lipoprotein LDL (bad) cholesterol clogs arteries and leads to heart disease, while High-Density Lipoprotein HDL (good) cholesterol helps to unclog blood vessels.


Saturated Fats

Saturated fats raise blood cholesterol. They are contained in foods such as takeaways, potato chips, manufactured cakes, biscuits and pastries, butter and dairy products.


Monounsaturated Fats

Monounsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as avocado, nuts and monounsaturated margarine and oils.


Polyunsaturated Fats

Polyunsaturated fats help to lower blood cholesterol if your meals are low in saturated fats. They are contained in foods such as fish, nuts, polyunsaturated margarines and oils.


Trans Fats

Trans Fats act like saturated fats to raise LDL cholesterol and lower HDL cholesterol. They are contained in foods which use hydrogenated or partially hydrogenated vegetable fats.


The term “saturated” and “unsaturated” refer to the type of molecules in fat. Saturated molecules have all their bonds used up, so they are more rigid and stable. Unsaturated molecules have some open bonds, resulting in more reactive, liquid oil.


What Fats Should You Use?

It is highly recommended to use a variety of oils in food preparation. These oils include:

  • Olive
  • Sunflower
  • Soybean
  • Macadamia
  • Canola
  • Peanut

On the other hand, it is advised to avoid oils which are high in saturated and/or trans fats. These include:

  • Coconut oil
  • Coconut cream/milk (even reduced-fat varieties)
  • Palm oil
  • Lard
  • Copha
  • Tallow
  • Butter
  • Cream
  • Shortening
  • Ghee
  • Baking margarine

It is also advisable to avoid deep-frying and may stick to steaming, grilling, or baking.


Helpful Tips


Baking

Use a variety of polyunsaturated and monounsaturated oils and margarines, including those made from canola, olive, sunflower, soybean, and peanut. Use spray oils that are olive- or canola-based.


Spreading on Bread

Use a polyunsaturated or monounsaturated margarine spread.


Salad Dressing

Use sunflower, canola, olive, peanut, macadamia, sesame, or grape seed oils.


Shallow/Pan/Stir-Frying

A variety of oils are suitable including Olive, Sunflower, Sesame, Soybean, Macadamia, Canola, Peanut, and Grape seed.


Deep-Frying

It is not recommended by the heart foundation; however, it recommends commercial food service outlets to use a high-oleic sunflower or canola oil.


Reference: What Fats You Should Use p.61, Glossary p.63 Reader’s Digest November 2008