Fats
Fats should be selected using the first rule basic to a good diet, consume foods in their natural state, and not to eat excess calories, especially if aiming to lose weight.
The best sources of fat are those that are natural, and second, not susceptible to free radical damage through oxidation. The good fats include olive oil, where as vegetable fat oils are all subject to rapid oxidation because of their molecular structure, and should be avoided.
- Fats represent the most concentrated form of energy in our diet, 9 calories per gram.
- Fats are important carries of vitamins A,D,E and K.
- Deposits of fat help to protect body organs and provide insulation.
- Fat helps to coat the nerves in a myelin sheath and protects the brain.
All fats contain a mixture of the three types of fatty acids (saturated, mono saturated and polyunsaturated) They take their name from whichever of the three occurs as the predominant fatty acid.
Saturated fats are usually hard at room temperature and come primarily from animals except for coconut and palm oil. Saturated fats are extremely stable molecules, because of their close molecular structure.
Unsaturated fats are usually liquid at room temperature and come primarily from vegetable oils and oily fish (herring, mackerel, trout, and salmon). Unsaturated fats, contain far more open or unpaired bonds, this leaves the molecule vulnerable to rancidity form oxidation.
These rancid fats and oils are the leading cause of heart disease due to the damage they cause on the artery walls.
If the chain contains only one double bond it's a Mono-unsaturated fat. The heating of any fat or oil speeds up the process of rancidity. (E.g. olive oil, rapeseed oil, peanut oil, avocados).
If the chain contains two or more double bonds, it is called a Polyunsaturated fat (e.g. sunflower, corn oil).
Hydrogenated fats are most harmful to the body. Hydrogenation is a process by which naturally unsaturated oils are changed into saturated oils by forcing hydrogen ions into the bonds of the unsaturated oils under extreme pressure.
The body is not designed to digest, or utilize these unnatural substances. In the manufacture of margarine's or many food products (e.g. biscuits), hydrogenated oils are used as a cheap ingredient.
IMPORTANT POINTS TO NOTE
- The heating of any fat or oil speeds up the process of rancidity.
- Read labels carefully and choose foods with lower percentages of fats.
- Lean cuts of meat are more suitable than cheaper beef burgers or sausages.
- Try to avoid adding fat to your cooking, grilling, boiling, poaching, steaming or micro waving instead of frying.
- If you do fry, use a non-stick pan and as little oil as possible.
- Look at the natural fats that you consume like milk, cheese and butter, aim to choose a lower fat option i.e. semi skimmed milk, or just spread the butter thinner.
When looking at consuming fats in your diet, look at healthier options such as fatty fish (salmon - trout - mackerel), using extra virgin olive oil for salad dressings or if forced to fry. Foods such as olives - avocado - nuts - and seeds are all high in natural fats, so aim to consume these foods in moderation.
Poor quality fats are easy to recognize, as these are often the foods you want to eat, they will tend to go down easy, as the fat makes them both tasty and palatable. Avoid these types of fatty foods such as cream cakes - processed meats such as hot dogs - junky pizza's and cheap quality meats.