The good and bad about fats

Unsaturated fat

Unsaturated fat is liquid at room temperature. It is mostly in oils from plants. Unsaturated fat may help improve your cholesterol levels. Types of unsaturated fat are- Monounsaturated fat and polyunsaturated fat.

Monounsaturated fat: This fat is in vegetable oils, such as canola, olive, and peanut oils.

May help lower your “bad” LDL cholesterol.

May also keep “good” HDL cholesterol levels high

Polyunsaturated fat: This type of fat is mainly in vegetable oils such as safflower, sunflower, sesame, soybean, and corn oils. Polyunsaturated fat is also the main fat found in seafood.

May lower LDL cholesterol.

The two types of polyunsaturated fats:

Omega-3 and Omega-6 fatty acids.

Omega-3 fatty acids are found in foods from plants like soybean oil, canola oil, walnuts, and flaxseed. They are also found in fatty fish and shellfish such as Salmon, anchovies, herring, sardines, Pacific oysters, trout, Atlantic mackerel, and Pacific mackerel.

Omega-6 fatty acids are found mostly in liquid vegetable oils like soybean oil, corn oil, and safflower oil.

What are solid fats?

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Animal products containing solid fats also contain cholesterol. Most solid fats are high in saturated fats and/or trans fats and have less monounsaturated or polyunsaturated fats. Saturated fats and trans fats tend to raise “bad” (LDL) cholesterol levels in the blood. This, in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats and transfats. Some common fats are:

Butter.

Milk fat.

Beef fat (tallow, suet).

Chicken fat.

Stick margarine.

Shortening.

Partially hydrogenated oil.

Hydrogenated and partially hydrogenated oils.

Coconut oil.

Palm and palm kernel oils.

How oils are different from solid fats?

Solid fats and oils provide the same number of calories per gram. All fats and oils contain a mixture of saturated fatty acids and unsaturated fatty acids. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats. Solid fats contain more saturated fats and/or trans fats than oils. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. Foods containing partially hydrogenated vegetable oils usually contain trans fats. Trans fats can be found in many cakes, cookies, crackers, icings, margarines, and microwave popcorns. So solid fats are not heart friendly.

Are All Fats Bad?

Polyunsaturated and monounsaturated fats are healthy fats.

Monounsaturated Fats

Sources-Olive oil, peanut oil, canola oil, avocados, nuts and seeds.

- Lowers total cholesterol

Helps raise HDL

Polyunsaturated Fats

Sources: Safflower, corn, sunflower, soy and cottonseed oils, nuts and seeds.

Includes Omega 3 & Omega 6 Fatty Acids

Lowers LDL cholesterol.

Limit our daily fat intake to 30% or less of our daily calories, Choose heart-healthy fats including nuts, avocado, peanut butter, and trans-fat-free margarines.

Which is the best oil for cooking?

One important thing to remember is when it comes to cooking not all oils are created equal. Some can handle high temperatures and some can’t. Oil’s smoke point is the temperature at which it will start to smoke and break down. When oil starts to smoke it can lose some of its nutritional value and can give food an unpleasant taste. Oils such as corn, soybean, peanut and sesame, have high smoke points and are good for high-heat frying and stir-frying. Olive, canola and grapeseed oils have moderately high smoke points, and it is good for sautéing over medium-high heat. Oils with low smoke points, such as flaxseed and walnut, are best for use in salad dressings and dips

Storage of Oils

All oils should be kept in a cool, dry place. Oils might thicken but they will come to liquid stage if kept at room temperatures.

Refined oils high in monounsaturated fats keep up to a year (olive oil will keep up to a few years), while those high in polyunsaturated fats keep about six months. Extra-virgin and virgin olive oils keep at least 9 months after opening. Saturated oils, such as coconut oil and palm oil, have much longer shelf lives and can be safely stored at room temperature.

When you’re shopping for oils, reach for bottles at the back of the shelf, since that’s where they are more protected from harsh lighting that can make them go bad. Check the bottle for an expiration date (most oils have one), and every time you open a bottle, give it a whiff to make sure it doesn’t smell rancid.