Know Fats

Q1. What are different types of Fats?

Q2. It is recommended to Olive Oil in place of Butter. Why?

Q3. What are Trans Fats?

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Groups of fats

Dietary fat can be classified into four groups. These are:

• saturated
• monounsaturated
• polyunsaturated
• trans.

Each type of fat behaves differently inside the body.

Saturated fats

Saturated fats contribute to the risk of cardiovascular diseases (such as heart disease and stroke), because they raise LDL blood cholesterol levels. These fats are commonly found in many discretionary foods and drinks (those to only have sometimes), such as takeaway (‘fast’) foods, and in commercial products such as biscuits and pastries.

Saturated fats are also found in some everyday, healthy foods such as dairy products and meats. Unlike discretionary foods, these products have other important nutrients such as protein, vitamins and minerals, and can be important foods to include in your diet.

It is recommended to select lower saturated fat options. For example, choose:

• reduced-fat milk, yogurt and cheese
• leaner cuts of meat or trim the fat off meat prior to cooking.

Monounsaturated and polyunsaturated fats

Monounsaturated and polyunsaturated fats both tend to lower LDL blood cholesterol when they replace saturated fats in the diet. Polyunsaturated fats have a slightly greater impact than monounsaturated fats.

Where possible, replace foods and drinks high in saturated fat with either monounsaturated or polyunsaturated alternatives. For example:

• replace butter with olive oil or margarine
• replace potato chips or chocolate with plain nuts as a healthier snack alternative
• replace fried fast food with a sandwich or wrap made with lean meat and salad.

Trans fats

Trans fats tend to behave like saturated fats in the body, as they raise LDL blood cholesterol levels and increase the risk of cardiovascular diseases (such as heart disease and stroke). Unlike saturated fats, they tend to also lower HDL cholesterol, so are likely to be even more damaging.

Trans fats are rare in nature – they are only created in the stomach of cows and sheep. Because of this, trans fats are naturally found in small amounts in milk, cheese, beef and lamb. Trans fats are also created during the manufacture of some baked products such as pies, pastries, cakes, biscuits and buns. It is the trans fats that are produced during food manufacturing that you should be most concerned about, not the small amounts of trans fats naturally found in healthy foods like low-fat dairy products and lean meats.
                                                                 (To Be Contd.)