Fats and Oils Flashcards
What state are fats and oils in at room temperature?
-Fats are solid
-Oils are liquid
What type of fat is butter high in?
Saturated fat.
How is butter made?
By churning cream.
What is clarified butter?
Produced by melting regular butter over low heat and skimming off the milk solids that rise to the top. The golden yellow clarified layer is then strained off, leaving only sediments in the bottom of the pan.
What is the difference in origin of butter and oils?
Fats mostly come from animal sources, oils mostly come from plant sources.
Name 3 different types of fats:
-Butter
-Lard
-Ghee
What is hydrogenation?
Vegetable shortening is fat that has gone through hydrogenation, changing the chemical characteristics of oil and making them solid at room temperature.
What are soft spreads?
They are blended from vegetable oils, the oil is hardened by adding hydrogen gas.
What is margarine?
It is made from various vegetable oils such as soya bean and corn which undergo hydrogenation to turn it into a solid form.
What is the minimum amount of fat margarine must contain?
80%
What can margarine be uses for?
Topping for bread, rolls, biscuits or vegetables.
What amount on food labels is considered a high amount of fat?
More than 20g fat per 100g.
What amount on food labels is considered a low amount of fat?
3g or less per 100g.
What amount on food labels is considered a high amount of saturated fat?
More than 5g saturates per 100g.
What amount on food labels is considered a low amount of saturated fat?
1.5 saturates or less per 100g.
Name 5 examples of different oils:
-Avocado
-Rapeseed
-Coconut
-Olive
-Sunflower
What are 5 functions of fat in our diet?
-Insulation and warmth
-Protects vital organs
-It’s a carrier for fat soluble vitamins A, D, E and K is is necessary for their absorption in the body
-Important for hormone production
-Contains essential fats which the body can not make itself.
What 2 things are fatty acids usually classified as?
Saturated or unsaturated (polyunsaturated or monounsaturated).
What are the 4 primary sources of saturated fat?
-Animal fats
-Butter
-Cream
-Whole milk
What does saturated fat raise in the body?
LDL (bad) cholesterol.
What is cholesterol?
A fatty substance known as a lipid, it’s vital for the normal functioning of the body and is found in some foods.
Where can cholesterol build up and do what?
In the artery wall and restricting the blood flow to the heart, brain and rest of body. It’s also a risk factor for coronary heart disease (CHD).
What does monounsaturated fat help decrease and increase?
Decrease LDL (bad) cholesterol and increase HDL (good) cholesterol
Name 3 good sources of monounsaturated fat:
-Macadamia nut oil
-Olive oil
-Peanut oil
What are the 4 main sources of polyunsaturated fat?
-Seeds
-Nuts
-Grains
-Vegetables
What does polyunsaturated fat lower in the body?
The overall amount of cholesterol, so both LDL and HDL too.
What percentage of polyunsaturated fat does sunflower oil have?
77%
Which unsaturated fat is omega-3?
Polyunsaturated
What are 4 benefits of omega-3 fatty acids?
-Reduce risk of heart disease
-Lower blood pressure
-Guard against plaque build-up in arteries
-Aids in brain development
Name 3 plant oils rich in omega-3:
Flaxseed, canola and soya bean oil.
What is a primary advantage of hydrogenation?
Hydrogenated fats are less likely to turn rancid.
Why is hydrogenation beneficial to the commercial food industry?
Because it allows them to create food with a longer shelf life as hydrogenated fats are less likely to turn rancid.
What are 2 negatives of trans-fatty acids?
They may raise blood cholesterol levels and increase the risk of heart related diseases.
What are 5 ways you can reduce fat in your diet?
-Use low-fat greek yoghurt instead of cream
-Reduce intake of processed meats like sausage rolls or salami
-Choose lean cuts of meat and trim off any visible fat
-Grill, bake, poach or steam rather than frying or roasting so you don’t need to add extra fat.
-Choose lower fat versions of dairy foods such as semi-skimmed milk, reduced fat yoghurt.
