Dietary fats are those found in food. They are an essential part of any healthy diet.
Fatty acids are the building blocks of dietary fats. All dietary fats contain a mixture of saturated and unsaturated fatty acids. The type of fatty acid that predominates will determine whether a fat is solid or liquid and if it is characterized as saturated or unsaturated. Animal fats such as whey, butter and vegetable oils (such as for example the derivative of the palm nut and coconut palm) which have a firm consistency at room temperature, contain higher levels saturated fatty acids are considered saturated. Oils such as soybean, canola, cottonseed, corn and other vegetables that have a liquid consistency at room temperature contain higher levels of unsaturated acids. Unsaturated fats are considered.
What are the different types of fatty acids?
Fatty acids are divided into saturated or unsaturated depending on their structure. In turn, unsaturated fats are divided into monounsaturated and polyunsaturated fats.
What are trans fats?
Trans fats are unsaturated fatty acids formed when vegetable oils are processed and become stronger or more stable liquid. This process is called hydrogenation. Trans fats also occur naturally in some foods.
Trans fats from all sources provided between 2% and 4% percent of total calories, compared with 12% provided by saturated fat and 34% of total fat in the diet of the average American. Most trans fats come from processed foods. Approximately 1 / 5 of trans fats in our diet come from animal sources such as certain meats and dairy products.
What foods contain trans fats?
Trans fats are present in different amounts in a wide variety of foods, such as for example, most foods made with partially hydrogenated oils, such as baked goods, fried foods, and margarine. Trans fats also occur naturally in some meats and dairy products.
Why are trans fats in foods?
Trans fats are formed when oil is partially hydrogenated. The process makes oils more stable in a liquid or a semi-solid element. Partially hydrogenated oils are used in processed foods because they help in making high-quality food products, which remain fresh longer and have a more appealing texture. It is not always possible to replace non-hydrogenated oils due to differences in the ways that these oils work to produce acceptable food.
For example, using partially hydrogenated vegetable oil to make some margarines, manufacturers can produce a spreadable dressing that has less saturated fat than butter and can be used well if it is removed from the refrigerator. Likewise, manufacturers can produce fat for frying potatoes, puff pastry bases for tarts and crunchy crackers. The products are made with partially hydrogenated oils do not become stale (fats acquire a strange taste) as quickly as those that are manufactured using non-hydrogenated oils. Foods that contain these oils should mention in your nutrition label "partially hydrogenated vegetable oil.
Do you use partially hydrogenated oils for some other reason?
Fats and oils containing trans fats are used to replace the baking and frying fats containing higher levels of saturated fat. Examples of fats with higher levels of saturated fats include vaccines, butter and other highly saturated vegetable oils like palm, palm kernel and coconut oils. In the mid-80s, the food industry responded to recommendations from health authorities and the interests of consumers to try to reduce the amount of highly saturated oils and animal fats are used in foods. The best alternative, and in many cases the only, was to reformulate products and to replace the highly saturated fats in partially hydrogenated vegetable oils.
What is the effect on blood cholesterol trans fat saturated fat and dietary cholesterol?
Recently, the Institute of Medicine of the National Academy of Sciences concluded that saturated fats, trans fats and dietary cholesterol raise the level of LDL (“bad") blood. Moreover, evidence suggests that consumption of trans fat lowers the level of HDL (“good").
How are blood cholesterol and heart disease?
The high level of blood cholesterol is a risk factor for cardiovascular disease. People with high cholesterol are more likely to develop such diseases.
What other factors play an important role when we talk about heart disease?
Cardiovascular diseases are very complex. Although fat is circulating in the blood, such as for example cholesterol, play an important role in the development of these diseases. There are many other factors that influence, such as diabetes, hypertension, blood clots, sex, age and heredity. In addition, some factors typical of the lifestyle, not related to diet, and also influence them. Research clearly shows that increasing physical activity and maintaining a healthy weight are important factors in reducing the risk of cardiovascular disease.
Should I reduce trans fat consumption?
The Institute of Medicine (IOM) for its initials in English, recently recommended reducing the minimum required consumption of trans fat, saturated fat and cholesterol, even while consuming a nutritionally adequate diet. Because trans fats, saturated fats and cholesterol are difficult to avoid components in a common, non-vegetarian diet, trying not to eat any of them would significantly change the diet. According to the IOM, such changes may have undesirable effects that may lead to inadequate intakes of protein and other micronutrients. More research is needed to identify the actual levels of trans fat, saturated and cholesterol that are consistent with a nutritionally adequate diet for different population groups.
The contribution of saturated fat in the diet of the average American is much greater than that of trans fats. They consume between 5 to 6 times more saturated fat than trans fat.
How can I reduce the amount of trans fats in my diet?
To decrease the amount of trans fats in the diet we recommend the following guidelines for health professionals:
* Reduce total fat intake will help reduce consumption of saturated fats, trans fats and cholesterol.
* Reducing trans fat intake should not be achieved simply by eliminating from your diet foods high in saturated fat.
* Yes you can delete monounsaturated and polyunsaturated fats, as long as total fat consumption remains moderate.
What foods can I choose to help reduce consumption of saturated fats and trans fats?
* The majority of edible vegetable oils are low in saturated fat and no trans fats. For example, soybean oil, canola, corn, olive, safflower and sunflower.
* Many resveratrol reviews have found that this antioxidant can help to counteract the effects of a high fat diet.
* Margarine and similar products contain less saturated fat than products like butter or beef fat solid. And many margarine-type products are low in trans fats or none is included among its components. Remember that the versions liquid and lower-fat margarines cannot be used in recipes where it is required beef fat, lard or margarine.
* New processing technologies that exist today have been some trans fat-free products. It is likely that similar products will be available in the market in the near future.
* To reduce consumption of saturated fats and trans fats, you can try the version "light" low-fat or defatted directly and without trans fats from the foods you eat regularly.
