Fat Bad? Flashcards
Fat helps us feel
Full and satisfied
Body requires fat to
Absorb certain vitamins
Good fats support (2)
Heart health
Cognition
Trans fats or artificially hardened veggie oil are
Banned in some countries
Trans fats are banned in
US
Trans fat aka
Partially hydrogenated oil
Avoid saturated fat by consuming
Plants and fish
Versatility for cooking depend on (oils)
Smoke points
Temp range at which oils degrade May
Release potentially harmful compounds
Olive oil more suited for
Low-temp cooking
Olive oil more suited for (2)
Dressing
Marinating
Olive oil smoke point range
374-405
Canola oil smoke point range
400-446
Good for heart health (2)
Extra-virgen olive oil
Canola oil
Sunflower oil smoke point
446
Sunflower oil contains high level of
Omega-3 fatty acids
Omega-3 fatty acids help reduce cholesterol but also
Linked to inflammation
Because coconut oil contains mostly saturated fatty acids
Raises LDL
Coconut oil has low
Smoke point
Butter, while mainly saturated fat, contains (3)
A
D
Calcium
Worst oil for you
Coconut oil
Avocados can
Raise HDL, lower LDL
_ of calories from avocado come from fat
77%
Avocado similar fat profile to
Extra virgin olive oil
Avocados are higher in potassium than
Bananas
Avocado and unrefined avocado oil both rich sources of
Monounsaturated fatty acids
