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Fats - Unsaturated, monounsaturated, polyunsaturat
May 1st 2006 01:20
Healthy Living – Fats
Lipids include fats (including oils, which are just liquid fats) and waxes. Waxes are structural lipids, and are found as a protective coating on skin, fur, feathers, fruits and insect exoskeletons. The fat triglyceride, is the most common type of lipid in the diet, accounting for more than 95% of total lipid intake. There are two main types of fats – saturated and unsaturated fats. Saturated fats are solid at room temperature and can be found in meat, dairy products, eggs, nuts, coconut oil and palm oil. Mono and polyunsatuarated fats are the ‘good fats’. Monounsaturated fats inlude olive and peanut oils; and polyunsaturated fats are found in fish, sunflower and corn oils and are liquid at room temperature.
The remaining 5% of ingested lipids are steroids and phospholipids. Cholestrol is a steroid, and phospholipids are major components in cell membranes and are also found in egg yolks.
A review by the National Heart Foundation of Australia of the relationship between dietary fat and cardiovascular disease (CVD) found good evidence of an association between an increased intake of saturated fat and increased risk of coronary heart disease and that replacing the saturated fat with polyunsaturated or monounsaturated fats improves CVD risk factors. This review also indicated little evidence linking coronary events or death to the amount of total fat in the diet. Consequently, the National Heart Foundation of Australia policy on dietary fat does not include a recommendation for intakes of total dietary fat for the prevention of CVD. Although, dietary fat intake could increase the risk of CVD indirectly by increasing the risk of overweight and obesity, especially considering one gram of fat delivers twice as many calories as one gram of carbohydrate or protein.
But as a guideline, The American Heart Association recommends that fats account for no more than 30% of total daily calorie intake, with 8-10% coming from saturated fats, up to 10% from polyunsaturated fats, and up to 15% from monounsaturated fats. Cholesterol should be limited to 300mg (the amount in one egg yolk) or less per day.
Trans fat, or trans fatty acids have come up in the media recently with this type of fat being discovered in deep-fried fast foods and processed foods made with margarine or shortening. It’s created by a process called hydrogenation that’s used by food manufacturers to improve the shelf life of foods and to convert liquid oils into the solid fats needed to get the right consistency in foods such as cakes and pastries. Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease. The US National Academy of Sciences recommended in 2002 that dietary intake of trans fatty acids should be totally eliminated.
In the nutritional information tables of McDonalds meals, there is only ever total fat and saturated fat amounts, fooling diners into thinking that the rest of the fat must be good fat (e.g. mono or polyunsaturated). This is INCORRECT. It would most be likely trans fat – the deadliest of all fats! In April last year, a Choice Magazine study found that of the fat in a Hungry Jack’s Whopper and Regular fries, 7.8% is saturated fat, plus a whopping 22.5 % trans fat! Six McDonald’s nuggets and a regular fries have 13.7% saturated fat (which can probably be seen in the nutrition information) but another hidden artery-clogging 7.5% trans fat.
So be wary of fats and limit your intake. Adopt the much praised Mediterranean diet and use Olive Oil when cooking. If you’re having Thai food avoid the coconut milk-based meals, and go and exercise those fats away!
Lipids include fats (including oils, which are just liquid fats) and waxes. Waxes are structural lipids, and are found as a protective coating on skin, fur, feathers, fruits and insect exoskeletons. The fat triglyceride, is the most common type of lipid in the diet, accounting for more than 95% of total lipid intake. There are two main types of fats – saturated and unsaturated fats. Saturated fats are solid at room temperature and can be found in meat, dairy products, eggs, nuts, coconut oil and palm oil. Mono and polyunsatuarated fats are the ‘good fats’. Monounsaturated fats inlude olive and peanut oils; and polyunsaturated fats are found in fish, sunflower and corn oils and are liquid at room temperature.
Olive oil, a monounsaturated fat. One of nature's 'good fats'.
The remaining 5% of ingested lipids are steroids and phospholipids. Cholestrol is a steroid, and phospholipids are major components in cell membranes and are also found in egg yolks.
A review by the National Heart Foundation of Australia of the relationship between dietary fat and cardiovascular disease (CVD) found good evidence of an association between an increased intake of saturated fat and increased risk of coronary heart disease and that replacing the saturated fat with polyunsaturated or monounsaturated fats improves CVD risk factors. This review also indicated little evidence linking coronary events or death to the amount of total fat in the diet. Consequently, the National Heart Foundation of Australia policy on dietary fat does not include a recommendation for intakes of total dietary fat for the prevention of CVD. Although, dietary fat intake could increase the risk of CVD indirectly by increasing the risk of overweight and obesity, especially considering one gram of fat delivers twice as many calories as one gram of carbohydrate or protein.
But as a guideline, The American Heart Association recommends that fats account for no more than 30% of total daily calorie intake, with 8-10% coming from saturated fats, up to 10% from polyunsaturated fats, and up to 15% from monounsaturated fats. Cholesterol should be limited to 300mg (the amount in one egg yolk) or less per day.
One egg a day keeps cholesterol at bay...
Trans fat, or trans fatty acids have come up in the media recently with this type of fat being discovered in deep-fried fast foods and processed foods made with margarine or shortening. It’s created by a process called hydrogenation that’s used by food manufacturers to improve the shelf life of foods and to convert liquid oils into the solid fats needed to get the right consistency in foods such as cakes and pastries. Research suggests a correlation between diets high in trans fats and diseases like atherosclerosis and coronary heart disease. The US National Academy of Sciences recommended in 2002 that dietary intake of trans fatty acids should be totally eliminated.
Chips, a good source of heart attack-causing saturated and trans fats!
In the nutritional information tables of McDonalds meals, there is only ever total fat and saturated fat amounts, fooling diners into thinking that the rest of the fat must be good fat (e.g. mono or polyunsaturated). This is INCORRECT. It would most be likely trans fat – the deadliest of all fats! In April last year, a Choice Magazine study found that of the fat in a Hungry Jack’s Whopper and Regular fries, 7.8% is saturated fat, plus a whopping 22.5 % trans fat! Six McDonald’s nuggets and a regular fries have 13.7% saturated fat (which can probably be seen in the nutrition information) but another hidden artery-clogging 7.5% trans fat.
So be wary of fats and limit your intake. Adopt the much praised Mediterranean diet and use Olive Oil when cooking. If you’re having Thai food avoid the coconut milk-based meals, and go and exercise those fats away!
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