Types of Fats Flashcards
Saturated Fat
Saturated fat intake has been a fiercely debated topic.
• A lot of studies about high saturated fat diets and health, have reported on dietary intake of saturated fats from junk foods.
• A recent review by the Journal of the American College of Cardiology found that there was inadequate scientific evidence to keep advising against foods high in saturated fats , including coconut, unprocessed meat, eggs and dark chocolate.
Coconut oil
Coconut oil contains medium chain triglycerides (MCTs) which the body uses as a source of fuel or turns them into ketones.
• MCTs increase the number of calories burned compared to longer chain fatty acids.
• Coconut oil contains 50% lauric acid. Monolaurin is formed from lauric acid. Both substances have antibacterial , antiviral and antifungal properties.
• ↑ HDL cholesterol, ↓ LDL
• Preliminary studies show positive outcomes in epilepsy and Alzheimer’s disease.
Types of Saturated Fats
Butyric acid 4-C
Caprylic acid 8-C
Lauric acid 12-C
Palmitic acid 16-C
Stearic acid 18-C
Butyric acid 4-C
Butter, Dairy
Produced in the gut
Caprylic acid 8-C
Coconut
Palm Kernel
Breast milk
Anti-fungal properties
Lauric acid 12-C
Coconut
Palmitic acid 16-C
Coconut
Palm
Palm kernel
Stearic acid 18-C
Beef, Pork, Lamb, Mutton
Cocoa and shea butter
Butter
Monounsaturated Fats
Palmitoleic acid Omega - 7
Oleic acid Omega - 9
Palmitoleic acid Omega - 7
Sea buckthorn berries
Coconut
Coconut, palm kernel
Macadamia nut
Oleic acid Omega - 9
Olive, avocado
Almond, peanut, pistachio
Brazil nuts, pecan, cashew
Hazelnuts, neem, macadamia
Animal fat, butter
Polyunsaturated Fats Omega 3
Alpha linolenic acid (ALA)
Stearidonic acid (SDA)
EPA and DHA
Alpha linolenic acid (ALA)
Flaxseeds (richest source 50% of its fatty acids are ALA)
Chia seeds, hemp seeds, dark green leaves
Pumpkin seeds, soybean, rapeseed (canola)
Walnuts, wheat germ
Stearidonic acid (SDA)
Blackcurrant seeds
EPA and DHA
Cold water fish oil
Salmon, trout, tuna, anchovies, mackerel
Sardines, herring
Spirulina, chlorella
Polyunsaturated Fats Omega-6
Linoleic acid (LA)
Gamma linolenic acid (GLA)
Arachidonic acid (AA)
Linoleic acid (LA)
Safflower
Sunflower, hemp, soybean, walnut
Pumpkin seed, sesame, almond, chia, cashew
Rapeseed, wheat germ, avocado, Brazil nut
Borage oil
Evening primrose and hemp oil
Blackcurrant seed oil
Meat
Other animal products
Gamma linolenic acid (GLA)
Borage oil
Evening primrose and hemp oil
Blackcurrant seed oil
Arachidonic acid (AA)
Meat
Other animal products
Cooking with Fats
Coconut oil, butter and ghee contain saturated fats that can tolerate being heated and are preferable for cooking.
• They have a high smoke point and should be chosen for high temperature cooking.
• Frying foods in fat promotes free radical formation ideally avoid.
• Monounsaturated fats ( extra virgin olive oil , avocado oil, macadamia ) oxidise at higher temperatures, but can be used for low temperature cooking due to the naturally occurring antioxidants in these oils.
• Do not use at temperatures above 180 C.
Polyunsaturated fats (e.g. vegetable oils, flaxseed oil) oxidise when heated and produce free radicals that damage cells.
• Polyunsaturated oils should only be used in their raw, cold pressed form for pouring over cooked or raw foods or using in dressings.
• Store in dark coloured bottles in the fridge or freezer as they can go rancid quickly and can be oxidised
simply through direct light exposure.
• As a general rule it is best to purchase polyunsaturated fats with a pressing date as well as a use by date.
Rancidity and Toxicity
Dietary lipids are prone to rancidity, generating compounds which are highly detrimental to health.
• Fatty acids within triglycerides go rancid by releasing the fatty acids from glycerol. Unsaturated fatty acids within triglycerides also go rancid when the double bonds are oxidised.
• Fats are more prone to oxidation if they:
- Are high in polyunsaturated fat.
- Are exposed to prolonged heat, light or oxygen.
- Are naturally low in antioxidants.
- Are refined or heavily processed.
Rancidity results in unpleasant odours and flavours.
• Fats break down into compounds that are subsequently transformed into products such as aldehydes, ketones and hydrocarbons.
• Oxidation of the double bonds generally leads to the production of malondialdehyde.
• Malondialdehyde is a potential mutagen and is found in some hydrogenated or overheated fats.
• Due to the lack of double bonds in saturated fatty acids, they are considered more stable and less prone to oxidation / rancidity. This explains why coconut oil is stable for cooking.
