Fats and Oils

Fats and oils of a variety of types can be found in many processed foods, in healthy foods and in their basic usable forms. So whats good and whats bad? You may have heard terms like polyunsaturated or Omega 3, but how does that relate to your daily diet and cooking?

Our bodies need some fats, at least 20 to 30% of our daily calorie intake should come from healthy or "good" fats, and most peoples diets contain fats and oils with too many omega 6 fatty acids and not enough omega 3s, knowing the differences of these 2 acids and what foods contain them will help you make the right food choices.

There are three types of fats and oils so lets run down the list.

• Monounsaturated fats - these include olive oil, sesame oil, canola oil, almond oil, flax oil, and fish oil. These are all "good" fats and contain omega 3 essential fatty acids.
• Polyunsaturated fats - margarine, corn oil, hydrogenated sunflower and safflower oils. These contain essential fatty acids, but contain trans fats and have been processed or hydrogenated to make them solid and unhealthy in the process.
• Saturated fats - butter, peanut oil, coconut oil, palm kernel oil and lard are all "bad" fats. These elevate blood cholesterol and triglyceride levels which can increase your risk of heart attack and stroke.

That's the basics of fat and oil types. here are a few definitions to some common 'buzz words" you may have heard when fats and oils are described.

• Omega 3 fatty acids - These compounds can be found in oils in fish and nuts, and tend to reduce inflammation in the body.
• Omega 6 fatty acids - These compounds can be found in corn and wheat, and tend to promote inflammation in the body.
• Hydrogenated/ Partially Hydrogenated - The process of solidifying oils to create spreads or use in long shelf life products. These usually contain high levels of omega 6 fatty acids.

So with this info you can easily see which type of oils and fats you should be looking for in the foods you eat.