Dietary fats and oils

Dietary fats and oils are the most concentrated form of energy as they yield 9 calories/g,
whereas, carbohydrates and proteins yield only 4 calories/gm. Nuts and oil seeds are good
sources of fat. Beside rich in energy, dietary fats are incredible sources of essential fatty
acids, vitamin E in addition to act as the transport vehicle for fat-soluble
vitamins/hormones.

There are two types of dietary fats, visible and non-visible fat. Visible fats include oils,
butter, animal fat etc.Invisible fat, not visible to naked eyes, is present in food items like
wheat, rice and pulses etc, in small amounts. In general, the fats and oils we use are
mainly composed of either saturated OR un-saturated fatty acid chains.

 Saturated fats contain no double bonds in their chemical structure. They exist in a
solid state at room temperatures, and, usually derived from animal sources,
although some of them obtained from plant sources. Examples: butter, lard, palm
kernel oil, coconut oil, etc.
 Unsaturated fats contain one or more double bonds in their chain. They are liquid
at room temperatures and in general, derived from plant sources. Examples include
soybean oil, safflower oil, etc. Fish oil, however, is composed of major proportion of
unsaturated fats to saturated fats.

Why fats and oils are essential?

 The significance of dietary fats and oils is that they provide essential fatty
acids (EFA), as their name defines, they are absolute essential nutrients required by
the body. EFAs are linoleic acid and α-linolenic acid. α-Linolenic acid (ALA) is
known as omega-3 and linoleic acid is called as omega-6essential fatty acids. Both
linoleic acid (omega-6) and α-linolenic acid must be present in the diet at a ratio of
5:1 to 10:1.
 The important derivatives of α-linolenic acid are ecosa-pentaenoic acid (EPA) and
docosa-hexaenoic acid (DHA). 1-3% of calories should come from EFA. Deficiency of
EFAs results in impaired brain growth, mental retardation and learning difficulties,
dermatitis (dryness of skin), hair loss, and poor wound healing.
 The four fat-soluble vitamins namely vitamin A, D, E and K are, in fact, require fats
and oils in the food to be absorbed through the gut. Inadequate fats may results in
the deficiency of these vitamins leading to serious metabolic derangements with
subsequent manifestations like night blindness, osteoporosis, bleeding from skin and
mucus membranes, dry skin (phrenoderma), and susceptibility to infections.
 Furthermore, vegetable oils are the good source of plant sterols, especially β-
sitosterol andcampesterol. The FDA has approved the following claim for
phytosterols:- "Foods containing at least 0.4 gram per serving of plant sterols, eaten
twice a day with meals for a daily total intake of at least 0.8 gram, as part of a diet
low in saturated fat and cholesterol, may reduce the risk of heart disease." Phyto-
sterols competitively inhibit cholesterol absorption across the gut and thereby can
reduce cholesterol levels by 10% to 15%.
 Fats are also high in calories. On an average 100 g of cooking oil provides 900
calories. Fats are functions like reserve energy that is readily available for use during
the times of starvation, illnesses and cold-weather conditions.
  In fact, fats and oils high in mono-unsaturated fats as in olive, canola, peanut,
sesame...etc., help lower LDL-cholesterol in the blood.

Limitations of fats and oils

Apart from the need for fat-soluble vitamins and essential fatty acids, there is no specific
requirement for dietary fats and oils as long as the diet provides adequate nutrients for
energy. Excess carbohydrates in the form of glucose ultimately convert into fatty acids
under the influence of insulin hormone. Those who consume omega-6 and omega-3 fats at
the ratio of more than 10:1 should compensate by consuming omega-3 rich foods like fish,
greens and algae.

Excess fats in the diet circulate as triglycerides and cholesterol in the blood. These
components deposit at various proportions in different organs and tissues inside our body
leading to obesity, coronary artery disease, diabetes, peripheral vascular disease,
stroke,...etc.

Although the average American diet contains 35-40% of calories as fat, most current
recommendations are to limit dietary fat to 30% or less of total calories. No more than 5-
10% of energy should come from saturated fats, 10% should be from mono-unsaturated
and another 10% from poly-unsaturated fatty acids.

Below is the table with in-depth analysis of some of commonly used dietary
fats and oils:-

PUFA%
Item SFA% MUFA% ω-6 to ω-3 ratio Remarks
ω-6 ω-3
Canola oil 8 61 21 10 2:1 Recommended

Flax seed oil 9 18 16 57 1:3.5 Recommended

Safflower oil 10 13 77 0 77:0 Somewhat recommended

Sunflower oil 11 20 69 0 69:0 Somewhat recommended

Corn oil 13 25 61 1 61:1 Somewhat recommended

Olive oil 14 77 8 1 8:1 Highly recommended

Soybean oil 15 25 53 7 8:1 Recommended

Sesame oil 15 42 43 0 43:0 Recommended

Peanut oil 18 49 33 0 33:0 Recommended

Salmon fat 24 34 0 42 0:42 Somewhat recommended

Cotton seed oil 27 19 54 0 54:0 Somewhat recommended

Chicken fat 32 47 21 0 21:0 Somewhat recommended

Palm oil 40 48 11 1 11:1 Somewhat recommended

Pork fat 41 48 11 0 11:0 Not Recommended

Beef tallow 47 53 0 0 0:0 Not Recommended

Cocoa butter 64 36 0 0 0:0 Not Recommended

 Butter 69 31 0 0 0:0 Not Recommended

Cheese 70 30 0 0 0:0 Not Recommended

Hydrogenated-
76 19 0 0 0:0 Not Recommended
vegetable oil

Coconut oil 92 6 1.6 0.4 4:1 Not Recommended

SFA= Saturated fatty acids

MUFA= Mono-unsaturated fatty acids

PUFA= Poly-unsaturated fatty acids

ω-3= Omega 3 fatty acids

ω-6= Omega 6 fatty acids

Essential fatty acids

Essential fatty acids or "essential-fats" are a kind of poly-unsaturated fat essential for
human body, especially required for the normal growth and development of infants and
young children. They are also required in adults for optimum body homeostasis
(metabolism).

Olive oil. Flaxseeds

However, before understanding essential fats, please read the facts about FATS;
Dietary fats are composed primarily of fatty acids and cholesterol. Fatty acids are classified
chiefly based upon their chemical structure as;

1. Saturated fats: SFA (because they have no double bonds in their chain). Examples
with more percentage of saturated fats include butter, coconut oil, palm kernel oil,
lard-butter, etc.
2. Mono unsaturated: MUFA (with one double bond in their chain). Examples of oils with
more percentage of monounsaturated fats are olive oil, mustard oil, etc.
3. Poly unsaturated: PUFA (have more than one double bond in their chain). Examples
of oils with more percentage of poly-unsaturated fats are sunflower oil, safflower oil,
etc.
4. Trans fats: Trans fatty acids (Trans fats) is a particular form of unsaturated fats
formed because of partial hydrogenation of vegetable oils during high-heat cooking.
However, once inside the human body trans-fats increase LDL or bad cholesterol
levels in the blood and thus, behave like saturated fats.

What are the essential fatty acids? Why are they so “essential” for the human
body?

As mentioned above, essential fatty acids are a kind of poly-unsaturated fatty acid that
must be present in the food we eat for normal growth and development in infants, young
children and adults.

The two most important essential fatty acids are;

1. Linoleic acid: The principal precursor of omega-6 fatty acids that play a role in pro-
inflammatory reactions, such as formation thrombus (blood clots), allergic reactions.
2. Linolenic acid: The precursor of omega-3 fatty acid that is important for growth
and development.

Although omega-6 fats are pro-inflammatory, still they are required for optimum body
functions such as maintaining integrity of cell membranes, healthy skin, kidney function,
and to combat against bacteria and viruses. In fact, both omega-6 and omega-3 must be
present in the diet for normal body homeostasis. However, the diet must contain desired
omega-6 to omega-3 ratio of 5:1 to 10:1. This is because, high omega-6 and low omega-3
content as in sesame(43:0), safflower(77:0), sunflower oils (69:1) can predispose to free
radical mediated cell injury, impaired immune function, reduced glucose tolerance and
diabetes, increased blood clot formations resulting in coronary heart disease and stroke
episodes.

So...what cooking oils have a favorable omega-6: omega-3 ratio?

Soybean oil (8:1);

olive oil (8:1).

For example, the complete fat profile of Olive oil is here;

PUFA%
Item SFA% MUFA% ω-6 to ω-3 ratio Remarks
ω-6 ω-3

Olive oil 14% 77% 8% 1% 8:1 Very good

Omega-3 fatty acids

Omega-3 fatty acids like α-linolenic acid, docosahexaenoic acid (DHA) and eicosapentaenoic
acid (EPA) should be present in the diet in the range of 0.6 to 1.2 percent of total calorie
intake. All the omega-3's presents in the nature are essentially derived from the plant
kingdom such as green algae, blue-green algae, plankton, etc. Amphibians like fish are rich
in them when they feed on algae and accumulate omega fats in great levels.

Excessive consumption of fish for omega-3 may result in accumulation of heavy metals like
mercury, arsenic, cadmium, lead, etc. Indeed certain fish are unsuitable for consumption
and avoided during pregnancy for the same reason. There exist many plant sources
alternatively to fish such as flax seeds, hemp, pumpkin seeds,kiwifruit, purslane, nuts
like almonds, walnuts are rich in omega-3's.

Health benefits of essential fatty acids

 Both linoleic (omega-6) and linolenic acids (omega-3) are building blocks of brain
lipids. Therefore, they are absolutely essential for normal fetal and infant brain as
well as body growth, and development of visual acuity.

 These fats along with other fat-soluble vitamins like vitamin-A are required by the
body for maintenance of healthy skin and mucus membranes.

 Fats with good omega-6 to omega-3 profile has been proven to reduce LDL or bad
cholesterol and rise HDL or good-cholesterol levels; thus, helps to prevent coronary
heart disease (CHD) and stroke episodes.
  Omega-3 fats reduce pro-inflammatory prostaglandins and leukotrienes in the body.
Their deficiency may result in co-morbid conditions like dyslexia (difficulty in
reading), dysgraphia (difficulty in writing) and attention deficit-hyperactivity disease
(ADHD) in children.

Sources of essential fats

Vegetable oils are good sources of essential fats; however, the desired ratio of omega-6 to
omega-3 that should be present in them between 5:1 and 10:1.

The foods rich in essential fats are:

 Olive oil,

 Soybean oil,

 Legumes/pulses,

 Flaxseed, almonds, variety of nuts and seeds,

 Spinach/purslane and many dark green leafy vegetables,

 fruits; like Kiwifruit,

 Organic hen's eggs and

 Fish.

Trans fats

Trans fats are formed when hydrogen attoms incorporated into poly-unsaturated vegetable
oils. To improve the physical characeristics of liquid oils, manufacturers add hydrogen into
these potential unsaturated spaces and convert them to solid fats.

Why all of us are so concerned about trans-fats?

During the hydrogenation process these light vegetable oils convert into solid saturated fats.
Additionally, a kind of chemical reaction occurs resulting in change in its configuration from
its natural cis-form to trans-form.

Traditionally, cooking oils are either majority poly-unsaturated (Sunflower oil) or mono-
unsaturated (Olive) oils. When oils converted to trans-fats, they behave much like saturated
fats inside the body, that is; they elevate"bad cholesterol" or LDL levels and decrease
the "good cholesterol" or HDL levels in the blood.
Trans fats in nature do not present in the plants and only occur in small amounts in meat
and dairy products as vaccenic acid. Actually, most trans-fats consumed today are created
industrially through partial hydrogenation of vegetable oils. So formed saturated fats have
higher melting points and have a longer shelf-life which makes them attractive for frying
and baking. However, high temperature boiling also catalyzes a side- reaction that
isomerizes some of the cis-unsaturated fats into trans-unsaturated fats instead of
hydrogenating them completely. Trans fats formed from partially hydrogenated oils are, in
fact, more dangerous to health than naturally-occurring saturated fats like coconu oil, palm
oil etc.

Furthermore, deep frying of food items (especially those rich in starch like corn-flour)
results in the production of toxic chemical "acrylamide," deep brown color soot like
compound develops on the surface of fried items. Eating excess of acrylamide for prolonged
periods might cause liver cell and colon cancers.

How much Trans fat is acceptable in the diet?

Nil.... In fact, there are no safe levels for trans-fats in the diet and unlike other dietary fats,
trans-fats are not at all essential for our body. New England Journal of Medicine (NEJM-2006
edition) scientific review states that "from a nutritional standpoint, the consumption of trans
fatty acids results in considerable potential harm but no apparent benefit."

Health risks of Trans fats

 Coronary heart disease: Since trans-fats behave like saturated fats, pose greater
health risk of coronary heart disease (CHD), stroke and increased mortality.

 Cancers: Regular consumption of Trans fatty acids in the diet increases the risk
of breast and prostatecancers.

 Obesity and Diabetes: Trans-fat may increase the weight gain by favoring
abdominal fat deposition. Obesity in turn is one of the major risk factor for type-2
diabetes.

 Alzheimer's disease: A study published in Archives of Neurology in February 2003

suggested that the intake of both Trans-fats and saturated fats promote the
development of Alzheimer disease.
Steps to avoid or at least to reduce Trans fat consumption in the diet.

1. Avoid hydrogenated fats like "dalda" in foods.

2. Avoid or minimize food preparations that use margarine, and shortenings such as
cookies, pastry, etc.
3. Use only small quantity of oil. See that the oil is not too high in temperature before
food is put in.
4. Do not re-use cooked oil.
5. Use more stable oils at room temperature such as olive oil as add-on to foods, for
instance, in salad dressing.
6. Sautéing, use of tomato and onions as a base can substantially reduce the oil
requirements.
7. Shallow or stir frying.
8. While frying, start with a small amount of oil at low heat and add small amounts of
fresh oil to replace oil used up in frying.