We need fat in our diet. Not all fat is the same, however. Saturated and trans fats damage your health, while unsaturated vegetable oils are a necessary component of good health. The United States Department of Agriculture, USDA, says that most Americans consume enough fat in our diets, but often the wrong type. The USDA recommends that healthy adults, depending upon age and gender, consume between 5 and 7 tsp. of healthy oils daily.
Healthy Sources
Healthy vegetable oils are divided into two categories of unsaturated fats. Polyunsaturated oils, or PUFA, include corn, flaxseed, safflower, soybean and sunflower oils. Monounsaturated fats, or MUFA, include canola, olive and peanut oils. PUFAs and MUFAs derived from plant sources contain no cholesterol and provide health benefits at recommended doses.
Benefits of Unsaturated Fats
Unsaturated fats are a source of essential fatty acids, meaning they are not made by our bodies. Essential fatty acids, linoleic and linolenic acid, control inflammation, aid in blood clotting and improve brain development. Your body requires fat to absorb fat-soluble vitamins A, D, E and K. Unsaturated fats lower "bad" cholesterol and, consequently, the risk of developing chronic conditions, such as obesity, stroke, cancer and heart disease.
Hydrogenation
Hydrogenation of vegetable oil converts the good into bad. Manufacturers add hydrogen to oil to create trans fats, which are more solid than pure vegetable oil and spoil less quickly. Many processed foods, such as cakes, cookies and crackers contain trans fats, which give them a longer shelf life. Most fried foods also contain hydrogenated vegetable oils. According to the Mayo Foundation for Medical Education and Research, consumption of trans fats is linked to higher triglycerides and "bad" cholesterol and lower "good" cholesterol. Trans fats may also increase inflammation because it damages the lining of the blood vessels.
Partially Hydrogenated Vegetable Oil
Partially hydrogenated vegetable oil does not mean the fat is only partially bad for you. In fact, according to the Mayo Foundation for Medical Education and Research, partially hydrogenated vegetable oils contain higher levels of trans fats because the process of creating fully hydrogenated oils does not result in trans fatty acids.
Palm and Coconut Oils
Palm and coconut oils are unsaturated but more solid than other vegetable oils. Some manufacturers substitute them for hydrogenated vegetable oils in production of packaged foods. Palm and coconut oils are high in saturated fats, however, so the USDA recommends considering these oils as solids rather than vegetable oils for purposes of nutritional value.
Avoid the Bad
Read labels. Look for words like hydrogenated and shortening in the list of ingredients, as well as palm or coconut oils. Scan the nutritional label for amount of trans fats and saturated fats. Even if the product lists zero trans fats, it may still contain some. The Mayo Foundation explains that companies are only required to list trans fats above 0.5 g. If eating one serving, this may not pose a health concern, but consuming multiple servings, even with minimal amounts of trans fats, can add up and soon exceed dietary recommendations.
Incorporate the Good
Vegetable oils can add flavor and healthy benefits to your food. Use olive oil-based vinaigrettes for salad dressings. Replace butter with olive oil, oregano, pepper and basil for dipping bread. Learn to cook with oils. Use almond, avocado, hazelnut, sunflower or refined olive oil to sear or brown. To stir-fry, bake or cook in an oven, use canola, grape seed, macadamia nut, peanut or extra virgin olive oil. When sauteing or making sauces, cook with corn, hemp, pumpkinseed, sesame, soybean or walnut oil.
References
- Mayo Foundation for Medical Education and Research: Trans Fat is Double Trouble
- Cleveland Clinic Health: Heart-Healthy Cooking: Oils 101
- United States Department of Agriculture: Inside the Pyramid: Oils
- National Institutes of Health Medline Plus: Fat
- Harvard School of Public Health: Shining the Spotlight on Trans Fats
- Harvard School of Public Health: Fats and Cholesterol: Out with the Bad, In with the Good
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