Dietary guidelines in both the United States and Canada suggest people should consume a diet with no artificial trans fats, low saturated fats, and high in a€?good fatsa€™. Take our virtual quiz to test your knowledge on polymerization and related issues that can affect your operation. So let us make an effort to know a little bit about all these fatty acids or fats and oils, where are they derived from, which ones are good, which ones are bad and why. Olive oil, especially extra virgin olive oil, contains a considerable amount of monounsaturated fats. The study included 24 patients (17 men and 7 postmenopausal women) who completed a very low saturated fat diet before being randomly assigned to either a high-MUFA diet or a low- MUFA diet. Both groups of patients were assigned to a specific vegetarian diet which included oats, barley, psyllium, eggplant, okra, soy, almonds and a plant sterol enriched margarine. In the high-MUFA group, the researchers substituted 13% of calories from carbohydrates with high-MUFA sunflower oil, with the option of a partial exchange with avocado oil.
They found significant reductions in blood cholesterol levels over the two-month study period for participants. These guidelines and the increased interest in healthy eating by American consumers have encouraged the food manufacturing and food service industries to reduce the amount of trans and saturated a€?bada€™ fats in food products. These fats are healthier to eat than saturated fats or trans fats because they bring are proven to cause less cholesterol build up in your cardiovascular system. This monounsaturated fat may reduce blood cholesterol levels in individuals who have moderately high cholesterol.
The addition of dietary monounsaturated fat, common in the Mediterranean diet, is a current approach to raising HDL-C levels. Monounsaturated fatty acids (MUFA), also known as omega-9 fatty acids, offer a functionally stable alternative to these a€?bada€™ fats and provide valuable health benefits protecting against metabolic syndrome and cardiovascular disease.1 MUFA-rich oils are cost-effective, reliably sourced solutions with the improved functionality, stability and health profiles food companies are seeking and the clean taste consumers demand. Are saturated fats good or bad and why?Saturated fats are fats rich in saturated fatty acids.


Based on the effects of saturated, unsaturated and trans fats on the body, it will be safe to say that cooking in oil is definitely better than cooking in butter. Make changes to your fat intake today, to enjoy a good healthy tomorrow.Here are some preventive measures you can take to avoid consumption of saturated fats and trans fats. Saturated fats and trans fats raise your low density cholesterol, leaving you at a higher risk for heart disease. According to the Food and Drug Administration, two tablespoons of olive oil per day will lower your risk for heart disease.
Omega-9 Canola Oil, a high MUFA oil, has replaced more than 1.5 billion pounds of trans and saturated fat from the North American food supply since 2005. There are two kinds of unsaturated fatty acids - monounsaturated fatty acids and polyunsaturated fatty acids. The cooking oil should have higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.Having said that, there is no difference between monounsaturated, polyunsaturated fat and saturated fat, in terms of calorific value.
How to choose the best cooking oil?Before answering all these questions, let us know the importance of fats in our diet.So, Why do you need fats in your diet?Fats and oils supply essential fatty acids for a healthy skin and regulating body functions.
In terms of fat chemistry, all fatty acids are made up of carbon (C), Hydrogen (H) and Oxygen (O2). Unlike the saturated fats and the monounsaturated fats, which the body can make it's own from carbohydrates and proteins, polyunsaturated fats cannot be produced by the body and therefore they need to be supplied by foods that contain them. So a fat is said to be saturated when it's molecules hold maximum amount of hydrogen.Foods that contain saturated fatsThe majority come from animal sources, including meat and dairy products. They are industrially hardened and mostly used in commercially prepared foods to preserve the flavor and increase the shelf life of these foods.
Hence, even oils classified as healthy, should be used sparingly.Let's have a look at the table below, containing commonly used fats and oils. Examples are fatty beef, lamb, pork, poultry with skin, lard and cream, butter, cheese and other dairy products made from whole milk.


All the trans fats are essentially artificial, although there are some 'trans fats' found naturally in foods of animal origin (beef, mutton and dairy products). How does saturated fats affect the health?Eating foods that contain saturated fats raises the level of cholesterol in your blood.
Sources of monounsaturated fatThe principal sources are olive oil, rapeseed oil, and foods such as avocados, nuts (such as almonds, hazelnuts, brazil nuts, cashew nuts) and seeds such as sesame seeds and pumpkin seeds.
Refined olive oil, especially is considered the best for cooking as it has a high oxidation threshold i.e. So, how much of saturated fats can I have in a day?It is better to keep the consumption of saturated fats to less than 7% of your total calories. Although, extra virgin olive oil has a low smoke point and should not be heated beyond 180°C.
For example if you need 2000 calories a day, only 140 of them should come from saturated fats.
The high consumption of olive oil in Mediterranean countries is considered to be one of the reasons why these countries have lower levels of heart disease.Health benefits of monounsaturated fatMonounsaturated fat is believed to lower cholesterol and may help in reducing heart disease. It is also believed to offer protection against certain cancers (like breast cancer and colon cancer). Monounsaturated fats are typically high in Vitamin E, the anti-oxidant vitamin which is required by the body.



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