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By Janice Johannes
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Published on Friday, 20 May 2011
Although overall fat intake is important, health authorities recommend that adults get no more than 30 per cent of their daily energy from fat. However, some researchers call for an even lower fat intake.
From a health standpoint, liquid fats (cooking oils) are a better choice than solid fats. Janice Johannes spoke with Janine Tassi, brand ambassador at Vesuvio Estates, to get the fats straight.
According to Tassi, fats are important in cooking for carrying flavour, locking in moisture and helping to keep baked goods tender. However, dietary fats are vital to many of the body’s functions; for instance, vitamins A, D, E and K are fat-soluble and will not be absorbed by the body in the absence of sufficient dietary fat.
‘Therefore, some dietary fat is necessary, but excessive fat intake can lead to obesity and also increase the risk of heart disease, diabetes and cancer,’ says Tassi.
She explains that fats are composed of chains of fatty acids, of which there are a number of different types. These fatty acids are classified as either saturated or unsaturated, according to the number of hydrogen atoms they contain:
Bad fats
- Saturated fatty acids, Tassi explains, carry a full complement of hydrogen atoms. They are usually solid at room temperature. Highly saturated fats are mostly animal fats, such as those found in butter, meat and poultry, but they are also found in palm kernel and coconut oil. Manufacturers like to use these plant fats because they are inexpensive, readily available, increase shelf life, and are flavourful. Even though they are from plant sources, they should be treated like other saturated fats when considering health and diet.
Most South Africans need to cut down on saturated fats. They should account for no more than one-third of the total fat intake. The most effective way to do this is to eat smaller portions of lean red meat and to eat fish and skinless chicken more often. The first step in cutting down on trans-fats is to read labels and to use oils which are high in monounsaturated fats. However, it is more important to consume fats in the correct amounts and ratios than to focus on a particular type.
- Hydrogenated fats form another category; these are vegetable oils that have been specially treated with hydrogen to make them solid at room temperature and resistant to rancidity. Hydrogenation creates what are called trans fatty acids by saturating fatty acids and changing their structure.
Good fats
- Polyunsaturated fatty acids (PUFAs) lack two or more pairs of hydrogen atoms. Highly polyunsaturated fats include corn, sunflower and sesame oils. PUFA is a very important component in one’s the diet because of its role in growth and maintenance of cells.
- Monounsaturated fatty acids (MUFAs) are missing one pair of hydrogen atoms. Highly monounsaturated fats include olive and canola oils. Studies suggest that replacing saturated fat with MUFA would result in a 30% reduction in cardiovascular risk, or three times the risk reduction achieved by replacing saturated fat with carbohydrate (Ascherio 2002).
All vegetable oils contain some portions of all the forms of fat, and all contain omega-6 fatty acids, but only some contain the omega-3 variety. At the risk of over saturating the mind, let’s take a closer look at liquid fats, which are high in monounsaturated fats, as these are more beneficial for health. These include olive, flax, canola and sunflower oils.
- Sunflower oil contains only 19% monounsaturated fats and contains no omega-3 fatty acid.
- Flax oil contains 50 – 60% omega-3 fatty acid and has almost twice as much as fish oils. It has been found to be beneficial in the treatment of heart disease, cancer, diabetes, arthritis, asthma, premenstrual syndrome, allergies, inflammatory conditions, water retention and skin conditions, and improves overall vitality.
- Canola oil (lowest in saturated fat at 7% and high in monounsaturated fat at up to 62%) is recommended as an alternative to sunflower oil as it has a low saturated fat content.
- Olive oil (highest in monounsaturated fat at up to 85%), is highly recommended, as it is very cardio-protective, especially when it replaces trans- and saturated fats in the diet. Not only is olive oil beneficial for its own inherent nutritional value, but also for the cumulative benefits of foods that are typically prepared with olive oil – fish and vegetables. It is the only fruit oil that humans can consume immediately after pressing – a completely natural product that needs no refining. Extra virgin olive oil (EVOO) is by far the best olive oil as it contains significant quantities of natural anti-oxidants, such as beta-carotene, phenols and polyphenols, all of which contribute to the fruity, delicate aroma and taste while the rich mix of valuable anti-oxidants are very protective of human health by helping to protect cells and tissues. As we age, the body’s capacity to make its own mix of anti-oxidants diminishes. Research has shown that rich mix of anti-oxidants can reduce the risks of numerous ‘lifestyle’ illnesses including breast, colon and gastric cancers. They may help to maintain optimal brain functioning as we age, help to lower blood pressure, and may reduce other risks of heart disease. So, dietary intake of anti-oxidants becomes more and more important.
- Extra virgin olive oil also provides us with the essential omega-6 and omega-3 fatty acids, which the body needs for healthy growth and development. Healthy mother’s milk is rich in omega-6 and omega-3 fatty acids and, interestingly, extra virgin olive oil offers exactly the same ratios. It is commonly recommended by nutrition experts worldwide as a substitute for saturated fats as it is free of cholesterol and sodium (salt) and forms an essential part of the balanced Mediterranean diet.
Extra virgin olive oil is ideal for:
- Grilling, frying and stir-frying meat, fish, poultry, vegetables, eggs, cheeses
- Roasting meat, fish, poultry and vegetables
- Baking breads, cakes, muffins, scones, pastries and biscuits
- Dressings and toppings for salads, vegetables, pastas, pizzas, quiches and potatoes
- Sauces, marinades, pestos and dips
- Pickles and preserves
