Fast Facts about Fats and Oils

Fat is solid at room temperature; Oil is liquid.
Everyone needs some fat in their diet. Around 20-30% of daily calories.
A tablespoon of fat or oil has 120 calories! Or 250 calories per oz. or 9 calories per gram.

Vegetable Oil – from peanut, soya bean, sunflower, sesame, coconut, olive, and other vegetable oils
Animal Fat – lard (pig fat), fish oil, and butter. From fats in the milk, meat and under the skin of the animal
Hydrogenation – artificial process conversion of liquid vegetable oils to solid or semi-solid fats (as in margarine). turns unsaturated fat to saturated fat. Creates trans-fat. Increases the risk of heart disease. Very Bad.
Hydrogenated oil – vegetable oil that has been hydrogenated. Keep away.
Partially hydrogenated oil – vegetable oil that has been hydrogenated to some degree. Keep away as well.
Saturated fat – occurs naturally in animal fats, or artificially in vegetable oils when hydrogenated. Use in moderation – raises risk of heart disease
Monounsaturated fat – “good fat” – lowers bad blood cholesterol levels (LDL). May increase good cholesterol (HDL)
Polyunsaturated fat – “good fat” in moderation.
Trans-fat – “bad fat” created by artificial hydrogenation. Increases the risk of heart attack even in small quantities.
Cholesterol – found only in animal fats. Humans have cholesterol too, but it is mostly derived from saturated and trans-fats, not directly from animal cholesterol.
Omega-3 - polyunsaturated fat. Required in our diet. A quarter teaspoon a day. sources: leafy veggies, fish, fish oil, eggs, chicken.
Omega-6 – polyunsaturated fat. Required in our diet. sources: seed oils – soybean, safflower, sunflower or corn.
(Note: the right proportion between omega-6 and omega-3 intake is important. It should be 4:1, but in most western diets it is 10:1. That’s why we are all being encouraged to consume more omega-3.)
Omega-9 – polyunsaturated fat. good. sources: olive and nut oils.

Advanced:
Fatty acids – the building blocks of fat. The above terms refer to fatty acids (polyunsaturated fatty acid, omega-3 fatty acid, etc…)
Lipid – the scientific term for fat
Triglyceride – a combo of 3 fatty acids found in fat.

Sources:
What to Eat, Marion Nestle
American Heart Association

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  • melanie levcovich

    Alot of food list modified oils in the ingredients is this the same as hydrogenated?

    • Penny0314

      Not necessarily.  Polyunsaturated oils (e.g., corn, vegetable, rapeseed [canola]) are very heavily processed but not hydrogenated.  

  • http://google joanne parker

    Hi, Melanie are the mono-diglycerides in your bread an pork product?

  • http://www.tj-livehealthier.blogspot.com Tom Legath

    Conjugated Linoleic Acid is a naturally occuring Trans fatty acid and its very healthy. It has anti-cancer properties. High levels of it are found in grass fed meat.

  • WilliamB

    My researches into the question of partially hydrogenated vs fully hydrogenated fats indicated that the fully hydrogenated fats are not trans fats, and therefore are only as unhealthy as other solid fats. Can you provide more backing for your statement that both types create trans fats (ideally something online so I can check it out)?

    Thank you.

  • Penny0314

    Just be aware that cholesterol is primarily manufactured by and blood levels controlled by the liver.  Dietary cholesterol has a much smaller effect on total cholesterol.  Also, even though theoretically polyunsaturated fats and oil seem okay, corn and vegetable oils are heavily processed and have severe negative health effects other than the calories, etc. that most people focus on.  Your best bet is to stick to olive oil and butter.  I know people get bent out of shape about butter, but it’s much safer than ANY margarine on the market today.

  • Dr Khan

    but i think both fully hydrogenated and partially hydrogenated fats fall into category of trans fats ( transformed fats ) transformed by hydrogenation of the unsaturated fats.
    trans fats and health

  • school student :3

    i asked for facts not what was in the food, god get it right i’m trying to do school and this is what i find!!!!
     

  • Lil_whit59

    I wanted facts!! This is not good enough!! I’m tryinng to compleate school work!! geez!

    • school student :3

      i agree so much with this comment i was trying to do the same :)

      • Lil_whit59

        I know what you mean. Can never find what you are after anymore..

  • Vicki

    i believe you overlooked Coconut oil to some degree.  Though it is from a plant it is solid above 72 degrees and liquid below.  It is saturated fat, but not because it has been hydrogenated and it is not “bad” or something you should “keep away” from.  It’s actually a very healthy oil made of medium chain fatty acids.  There is just enough information here to be dangerous, but not really to be helpful.

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  • http://www.facebook.com/clare.mcharris Clare McHarris

    Cholesterol is NOT an evil baddie and is not the cause of heart disease. CARBS are the real problem. I am saddened to see you are using the American Heart Association as your resource. They have very strong ties to industry… and are untrustworthy. I would not be swayed to use your App for this very reason.

    • http://www.fooducate.com/ Fooducate

      It’s not just the AHA. It’s every respected nutrition scientist. Do whatever helps you lead a healthy lifestyle.