How Fats Compare

Three nutrients supply calories to your body--carbohydrates, proteins, and fats. Of these foods we eat, fat has the most effect on raising our blood cholesterol and increasing the risk of heart disease. However, it is neither desirable nor realistic to eliminate fat in your diet as fats provide calories, help in the absorption of certain vitamins, contribute to the appealing flavor and aroma of food, and are necessary for normal body functions.

Fats (called lipids) are used by the body for many things. Most fats have a common chemical structure of bead-like strings of up to 20 carbon atoms. The strings are linked together in sets of three by a small molecule called glycerol, so many fats are also called triglycerides. The bead-like strings of carbons have hydrogen atoms attached to them. Chemists classify fats according to this chemical structure. Fats are either saturated or unsaturated. A saturated fat has as many hydrogens as it can hold. Monounsaturated (mono, meaning one) are slightly unsaturated fats since they lack only one pair of hydrogens. Polyunsaturated (poly, meaning many) are fats that are highly unsaturated since they are missing more than one pair of hydrogens.

SATURATED FATS--are fats that are solid at room temperature and found in greatest amounts in foods from animals, such as meat (the marbling and fat along the edges), poultry, whole-milk dairy foods like cream, milk, ice cream, butter, and in some plant products such as palm and coconut oils. Saturated fats tend to raise total blood cholesterol levels.

MONO- AND POLYUNSATURATED FATS--are fats that are found in greatest amounts in foods from plants. These fats are usually liquid at refigerator temperatures. Monounsaturated fats tend to raise the "good" cholesterol levels (HDL's) without raising total blood cholesterol. Polyunsaturated fats tend to lower total blood cholesterol level, but at the expense of the "good" cholesterol.

HYDROGENATION--is a process used to change unsaturated fats like liquid vegetable oils to a more solid saturated fat. The process improves shelf life but also increases the saturated fat content. Many commercial food products contain hydrogenated vegetable oil, especially commercially baked goods and other processed foods.

TRIGLYCERIDES--are lipids (fat-like substances) carried through the bloodstream to the tissues. The bulk of the body's fat tissue is in the form of triglycerides, stored for later use as energy.

FAT INTAKE--Experts now recommend that no more than 30% of the calories you consume should come from fats and should be evenly distributed (10% each) between saturated, monounsaturated, and polyunsaturated fats. All types of fats supply about 9 calories per gram compared to 4 for carbohydrates and 4 for proteins.

NEWS--Olive oil and canola oil have high percentages of monounsaturated fats. By using these oils some claim it lowers cholesterol, reduces blood pressure, and lowers blood sugar. They say they lower the "bad" LDL and not the "good" HDL. This finding prompted many to switch to these oils for cooking and for salads from polyunsaturated vegetable oils derived from corn, sunflower, safflower seeds, and soybeans.

LATEST To find our more we recommend you visit www.WestonAPrice.org

If you have suggestions, comments, or information about nutrition, supplements, etc., please send an e-mail.