As a registered dietitian, I am often asked to help someone understand the mystery of fats in their diet.
Common questions I hear are "Which is healthier: butter, margarine or vegetable oil?" "What is trans fat?" "Should I cut out fats completely?"
Here are some basic facts that will answer these questions.
Fats are essential to health. They are a great source of energy, help to maintain hormonal balances and play a vital role in the absorption of vitamins A, D, E and K. So, no you should never cut fats out of your diet totally.
Fats are divided into two main groups, saturated and unsaturated. Saturated fats are not good for your heart but unsaturated fats are when eaten in moderation. Only 20 to 35 percent of the total calories we eat should come from fat in general.
A trans fat, also know as partially hydrogenated oils, is not a naturally occurring fat. It was created by man about 100 years ago by adding hydrogen to liquid oils to make them solid and a cheap substitute for butter and lard.
Over the years, research has proven that these are just as harmful to our arteries and heart as saturated fats.
In fact, they may be more harmful because they lower the levels of good cholesterol or HDL.
In 2006, the U.S. Food and Drug Administration began requiring food manufacturers to list trans fats (often called partially hydrogenated oils) on nutrition labels, which prompted many food companies, including Kraft, Campbell's and Wendy's, to reduce or remove trans fats from their products. Unfortunately, many companies replace trans fats with saturated fats.
Your most important weapon in decreasing your trans fat intake is reading food labels and selecting products that do not contain trans fat.
Unsaturated fats help lower the bad cholesterol in your blood known as LDL and help to raise the good cholesterol known as HDL. The subcategories of unsaturated fats include polyunsaturated and monounsaturated fats.
What may surprise you is that even these unsaturated oils contain some saturated fat. So they are listed from lowest to highest concentration of saturated fat.
Canola Oil
(7 percent saturated fat)
Made from: Seeds of the rapeseed plant.
Used in: Salad dressings, some margarines, frying food.
Pros: Good source of omega-3 fatty acids. Has a neutral flavor and high smoke point.
Con: Has fewer antioxidants than olive oil.
Tip: A good oil for high-heat cooking. Add a little olive oil at the end of cooking for enhanced flavor.
Walnut oil
(9 percent saturated fat)
This rich-tasting oil is used in salad dressings, sautes and marinades. It is high in omega-3 and omega-6 fatty acids and contains a small amount of vitamin E.
Downside: Heating can remove some of the oil's flavor and produce a slight bitterness.
Sunflower oil
(10 percent saturated fat)
Made from: Sunflower seeds.
Used in: Some margarines; processed snack foods like cookies and crackers.
Pros: High in unsaturated fats. Flavorless and colorless.
Con: Susceptible to oxidation, so restaurants may use an unhealthy, partially hydrogenated variety.
Tip: Sunflower oil has a low smoke point. Keep temperatures low when sauteeing vegetables or cooking meats.
Grapeseed oil
(10 percent saturated fat)
This oil (made from the seeds of grapes and also known as grape oil) has a clean, light taste and often is used in salad dressings and homemade mayonnaise.
A high smoke point makes grapeseed oil a good choice for sauteeing. It also is high in antioxidants and doesn't spoil easily.
Downside: It's expensive.
Flaxseed oil
(10 percent saturated fat)
Made from flaxseed and used in freshly made salad dressings, flaxseed oil has the highest amount of alpha-linolenic acid (an omega-3 fatty acid) of any oil. Flaxseed boosts immunity, can help ease constipation and contains the phytonutrient lignin, which may lower your risk for some cancers.
Avocado Oil
(11 percent saturated fat)
Pressed from the fruit of the avocado, this oil has a nutty, buttery taste. It works well in salad dressings and for drizzling on vegetables and also is a good choice for frying and sauteing. Has health properties similar to those of olive oil.
Downside: It is expensive and can be hard to find.
Corn oil
(13 percent saturated fat)
Made from: The inside or germ of the corn kernel.
Used in: Salad dressings, corn chips, some margarines, baked goods, microwave popcorn, general cooking.
Pros: A good source of omega-6 fatty acids. Neutral in flavor. High smoke point. Inexpensive.
Con: Often hydrogenated (which adds unhealthy trans fats) in processed and deep-fried restaurant foods.
Tip: A good choice for frying at home, since it can handle high heat.
Olive Oil
(14 percent saturated fat)
Made from: Olives.
Used in: Salad dressings, some canned tunas, Mediterranean cooking; it's drizzled on cooked foods for extra flavor.
Pros: Tastes good. High in antioxidants.
Con: The tastier extra-virgin varieties are expensive.
Soybean Oil
(15 percent saturated fat)
Made from: Soybeans.
Used in: Salad dressings, mayonnaise, sauteed dishes, processed snack foods (in its partially hydrogenated form).
Pros: A good source of vitamin E. Inexpensive and widely available.
Con: In this country, most soybean oil in prepared foods is hydrogenated adding trans fat (though the bottled form is not).
Peanut Oil
(17 percent saturated fat)
Made from: Peanuts.
Used in: Roasted nuts, high-heat searing, frying and wok cooking.
Pros: Nutty taste. High smoke point.
Cons: More expensive than soybean, sunflower and safflower oils. Potentially allergenic.
Saturated fats: On average Americans get about 11 percent of their daily calories from saturated fat. The American Heart Association recommends no more than 7 percent. Common saturated fat facts are:
Margarine
(about 18 percent, 0 to 30
percent trans fats)
Made from: Vegetable oils.
Used in: Recipes for baked goods that call for stick margarine. Also used as an inexpensive substitute for butter.
Pro: Many tub margarines have been reformulated to contain mostly unsaturated fats, so check the label.
Cons: Splatters if heated in a pan. Tastes synthetic.
Tip: Choose a tub margarine that lists a liquid vegetable oil as the first ingredient. Avoid stick margarines, which may have trans fats or saturated fats.
Solid shortening
(20 to 30 percent saturated
fat, 8 percent trans fat)
Made from: Partially hydrogenated vegetable oils.
Used in: Processed foods, some baked goods, pie crusts.
Pro: Makes a great flaky piecrust.
Con: High in trans fats.
Tip: Replace part or all of the shortening with butter or canola oil for pie crusts.
Lard
(about 40 percent
saturated fat)
Made from: Pig fat.
Used in: Fresh or frozen piecrusts and other baked goods; certain cuisines, including American southern, British, Mexican, Norwegian and Chinese.
Pros: Gives a delicate texture and taste to fried foods and baked goods.
Con: Very high in saturated fat - use sparingly.
Palm oil
(50 percent saturated fat)
Made from: The fruit of the palm tree.
Used in: Processed foods, such as cookies, crackers and microwave popcorn.
Pros: Nutty flavor. High in antioxidants. Long shelf life.
Con: Very high in saturated fat - use sparingly.
Butter
(about 60 percent
saturated fat)
Made from: Cream or milk.
Used in: High-quality baked goods and desserts, sauces; also used as a spread.
Pros: Adds outstanding flavor, texture and shape to foods.
Con: Contains myristic acid, thought to be the most potent LDL-raising fat.
Tip: Add a bit of butter at the end of sauteing for flavor.
Coconut oil
(about 87 percent saturated fat)
Made from: Coconuts.
Used in: Nondairy creamers; Thai, Polynesian and Indian dishes.
Pros: Resistant to rancidity. Contains lauric acid, fatty acid that raises good cholesterol, but should be consumed in moderation regardless.
Con: Has a strong taste.
In summary, fats are a necessary part of a balanced diet. All fats should be used in moderation, and selecting those fats that are low in saturated fat and avoiding trans fats are the best choices overall and will help you to lead a healthier life.
Browning, a registered dietitian, is coordinator of outreach programs at Susquehanna Health.
Questions may be emailed to nutrition @sungazette.com.
Her column is published on the last Wednesday of each month.
