Healthy fats – great choice

The main points you should note are to limit dietary intakes of fried foods and concentrated sweets, use alternative cooking methods (such as boiled plantains, steamed breadfruit, baked chicken, oven-fried potatoes), use less oil in the preparation of dishes, and include healthy fats and other foods containing a lower amount of fat with your meal plan. Examples of these are avocado, nuts and seeds, peanut butter, low-fat milk and yogurt, soy milk, and sherbet.

But questions about of the type of fat used in cooking, the amount added in the preparation of a dish, and how much an individual consumes in the daily meals and snacks are significant.

The Academy of Nutrition and Dietetics (2014) documented its position, it indicated that dietary fat for the healthy adult population should provide at least 20 percent to 35 percent of energy (simply meaning 20 - 35 percent of total calories should come from fat), and individuals should increase dietary intakes of omega-3 fatty acids, and limit consumption of foods rich in saturated fat and trans fat. A food-based approach is recommended by adding to your diet – fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains and legumes.

Why include fat in your diet? The role of fat in the body is essential. As a macronutrient, fat provides the body with a concentrated source of energy –one gram of fat yields nine kcal. Other functions include – aids in digestion, absorption and transport of fat-soluble vitamins A, D, E and K, and fat-soluble phytochemicals – carotenoids and lycopenes. Fats also protect the vital organs of the body by holding the organs and nerves of the body and protecting them from traumatic injury and shock.

Fat also act as an insulator preserving body heat and maintaining body temperature; provide the structural material for cell membranes and participates in cell signalling pathways. In addition, fats are the precursors for cholesterol and sex-hormone synthesis, and are also suppliers of the essential fatty acids which are needed for growth and health. These essential fatty acids are linoleic acid and alpha- linolenic acid, which must be provided by the diet.

Some points to note You should note that there are different types of fats: saturated fats, unsaturated fats, and trans fats.

Saturated fats are usually solid at room temperature and that they contain no double bonds. Sources include animal foods meats, oily fish, butter, cheese, egg yolk, and two plant oils (coconut and palm).

Studies show that high intakes of saturated fats negatively impact health, such as it tends to increase “bad cholesterol” – LDL cholesterol (which increases one’s potential risk for heart disease). Therefore, using saturated fat in moderation and/or decreasing your dietary intakes is recommended; this includes including low fat or skim milk, low-fat yogurt, lean meats, removal of the skin from chicken, and adding more fruits, vegetables, whole grains and peas and beans to your meal plan. Whereas, unsaturated fats such as oils are liquid at room temperature and usually contain double bonds. Sources mainly come from plant foods which include vegetable oils, olive oil, canola oil, peanut oil, peanut butter, nuts and seeds, margarine and so on In processing, oils can be made solid by the addition of hydrogen to the double bonds of unsaturated fatty acids; this process is referred to as hydrogenation, which enhances storage and baking qualities.

However, hydrogenation may alter the molecular structure of the fatty acids changing from the naturally occurring cis to the trans form. Research indicates that trans fats tend to increase LDL-cholesterol levels more than saturated fats, and may more than likely be associated with cause of mortality, total coronary heart disease, and coronary heart disease mortality, promotes inflammation, and over-activity of the immune system, and may also lower the normal healthy responsiveness of endothelial cells. Naturally occurring trans fats are present in small quantities in meats and dairy products, but the primary dietary source consumed are usually products made from hydrogenated fats. Examples of foods such as doughnuts, cookies, cake, pies, crackers and muffins may contain trans fats; you should limit your intake of these foods.

Omega-3 fatty acids are beneficial to maintaining health: support a healthy immune system, heart health, and prevents blood clots. Omega-6 fatty acids help to lower LDL-cholesterol and reduce inflammation; sources include vegetable oils (corn, sunflower, safflower, and soya bean), nuts, and seeds. For example, omega-3 fatty acids are high in fish (salmon, tuna, mackerel, and sardines), fish oils and fish oil capsules, walnuts, flaxseeds, and vegetable oils (canola, soya bean, and flaxseed); the recommendation is to consume fish at least twice weekly.

The choice you make As consumers when grocery shopping, you should take time to read the food label, and make wise food choices; pay specific attention to the calories per serving, calories from fat, grams of total fat, saturated fat and trans fat, milligrams of cholesterol and sodium, and grams of total carbohydrate and sugars. Also read the ingredients list, you will be able to identify trans fats e.g. ingredient – “partially hydrogenated oils” (American Heart Association, Trans Fats).

Watch the amount of fat that you may use during food preparation, and limit the consumption of fried foods; you can also wish to modifying recipes which needs large quantity of fat. In your meal plan you can include foods from the food group of fats and oils such as avocado, peanut butter, olive oil, coconut milk, vegetable oils, coconut oil, butter, margarine and mayonnaise, as well as foods from other food groups such as lean meats, fish, low fat milk and milk products, peas and beans, nuts and seeds, fruits, veggies, and a wide variety of staples. The aim here is to have a balanced diet. Whatever, the case you will find that fats and oils have a place on the menu, and provide some health benefits.

Claudette Mitchell, PhD, RD – Assistant Professor, University of the Southern Caribbean, School of Science, Technology and Allied Health