FATS AND OILS

Prepared by:Bhuwan Singh Mahata

What is FATS???

Fats are nutrients in food that the body uses to build nerve

tissue (including the brain and nerves) and hormones.

It is a natural oily substance that provides energy.

It is crucial for normal body function and without it we could

not live.

It also supplies energy and makes it possible for other

nutrients to do their jobs.

Fat is the most concentrated source of food energy, and

has 9 calories in every gram of fat!

Fats are important for:

It keeps our skin and hair healthy.

To make food tasty.

It is a source of energy.

The body also uses fat as fuel.

Fats help in the absorption of fat-soluble vitamins A, D, E, and K.

We also need fat for hormone metabolism, healthy skin and hair, tissue repair, protecting the internal organs and to prevent excessive loss of body heat.

Types of Fats:

1. Unsaturated fats

2. Saturated Fats

3. Trans Fats

1.Unsaturated fats Found in plant foods and fish, these fats are

seen as neutral or even beneficial to heart health.

They are liquid in room temperature.

Example: Olive oil, Mustard oil, Sunflower oil, Peanut oil, & Salmon .

The types of unsaturated fats are:

Monounsaturated, found in avocados and olive, peanut, and canola oils

Polyunsaturated, found in most vegetable oils

Omega-3 fatty acids, a type of polyunsaturated fat found in oily fish like tuna and salmon

“All oils are fats

But not all Fats are oils”

2.Saturated fats

Saturated fats are found in meat and other animal products, such as butter, ice cream, cakes, cheese, and milk (except skim or nonfat),

Eating too much saturated fat can raise blood cholesterol levels and increase the risk of heart disease

Saturated fat is solid at room temperature, which is why it is also known as "solid fat.“

2.Trans fats Trans fats (also called trans fatty acids) are created

when vegetable oils are hydrogenated (meaning that

hydrogen atoms are added to the fat molecule so they

remain solid at room temperature).

Vanaspati ghee, Commercial snack foods and baked

goods, and some commercially fried foods.

Top 5 fats containing food

1: Hydrogenated Oils (Palm Oil)

2: Coconut (Desiccated)

3: Butter

4: Animal Fats (Suet)

5: Chocolate (Baking Chocolate)

Conclusion:

Eating too much fat can also make us more likely to put

on weight, because foods that are high in fat are high

in energy too.

Unsaturated fats are very good for health. Saturated fats should be limited i.e. 7% or less of total daily calories. Trans fats should be completely avoided because it increase the bad cholesterol and decrease the good cholesterol.

Source:

http://www.hsph.harvard.edu/nutritionsource/types-of-fat/

www.youtube.com

www.slideshare.net