Fat Guide

Many different fatty acids can be found, they differ in composition. Saturated fatty acids have many hydrogen atoms and keep well, Monosaturated fatty acids and polyunsaturated fatty acids are missing hydrogen atoma and can go rancid with contact of oxygen. All fats contain a mixture of these fatty acids in different proportions, large amounts of unsaturated fats makes the fat liquid form (oil). 

Saturated fatty acids-these are the naughty ones that clog up the arteries.

GLA, EPA, DHA, can all be found in plants or fish oils and are thought to be particularly beneficial to health, they are sometimes called omega 3 or omega 6 fatty acids.

The Good Back to top

Monounsaturated Fats
Monounsaturated fats typically remain liquid at extremely low temperatures. These fats are also found in vegetable oils such as olive oil, peanut oil and canola oil. Monounsaturated fat lowers total blood cholesterol by lowering LDL cholesterol without lowering HDL cholesterol. Research as shown that substituting monounsaturated fat for saturated fats (and polyunsaturated fats) reduces blood cholesterol levels without affecting the HDL levels. Too much of any of these fats will increase dietary fat intake, and excess body fat may increase cholesterol levels and the potential to increase body fat.
 

Polyunsaturated Fats
Polyunsaturated fats are usually liquid at room temperature. Polyunsaturated fats are found in vegetable oils such as corn oil, safflower oil, soybean oil, and sunflower oil. Polyunsaturated fats are also present in fish and fish oils, which help to decrease triglyceride levels. Polyunsaturated fats lower LDL cholesterol and total cholesterol but they also lower HDL cholesterol (remember HDL cholesterol is good one ). Therefore, this fat should be limited to a certain degree. Too much of any of these fats will increase dietary fat intake, and excess body fat may increase cholesterol levels and the potential to increase body fat.
 

The Bad Back to top

Saturated fats

The Ugly Back to top

Cholesterol

Unsaturated fatty acids can be in one of two shapes "cis" and "trans." These terms refer to the physical positioning of hydrogen atoms around the carbon chain. The cis form is more common than the trans form. Trans-fatty acids (TFA) are found in small amounts in various animal products such as beef, pork, lamb and the butterfat in butter and milk. TFA are also formed during the process of hydrogenation, making margarine, shortening, cooking oils and the foods made from them a major source of TFA in the American diet.

To make foods that will stay fresh on the shelf or to get a solid fat product, such as margarine, food manufacturers hydrogenate polyunsaturated oils. "Hydrogenate" means to add hydrogen. When unsaturated fatty acids are hydrogenated, some of the hydrogen atoms are added on opposite sides of the molecule to the already attached hydrogen. Cis double bonds convert to trans double bonds, and the fatty acids become saturated.

How are trans-fatty acids harmful? In clinical studies, TFA or hydrogenated fats tend to raise total blood cholesterol levels. Some scientists believe they raise cholesterol levels more than saturated fats. TFA also tend to raise LDL ("bad") cholesterol and lower HDL ("good") cholesterol when used instead of cis fatty acids or natural oils. These changes may increase the risk of heart disease.

Because there are no standard methods, it's difficult to estimate the TFA content of food items. It's also difficult to estimate intake, especially long-term intake. The four most important sources of TFA in one large group of women studied included margarine; beef, pork or lamb as the main dish;biscuits; and white bread.
 

Butter or Margarine ? Back to top

Is butter better than margarine? Recent studies on the potential cholesterol-raising effects of TFA have raised public concern about the use of margarine and whether other options, including butter, might be a better choice. Some stick margarines contribute more TFA than unhydrogenated oils or other fats.

Because butter is rich in both saturated fat and cholesterol, it's potentially a highly atherogenic food a food that causes the arteries to be blocked. Most margarine is made from vegetable fat and provides no dietary cholesterol. The more liquid the margarine, i.e., tub or liquid forms, the less hydrogenated it is and the less TFA it contains.