Trans fat is a type of unsaturated fatty acid that can be monounsaturated fatty acid or polyunsaturated fatty acid.
Most of the trans fat we consume are industrially created, however small amounts of a particular type of trans fats are found in dairy products from ruminants and meat. Vegetable oils when are hardened into margarine or shortening, trans fats or trans fatty acids are formed.
Trans fat is present in foods like cookies, pastries, french fries, doughnuts, crackers and other processed foods. Trans fats help to extend the storage life of the products, reduce cost and improve flavor and texture, so they are very popular with food manufacturers.
Trans fats are neither beneficial for health nor required like other healthy fats. Trans fats consumption should be reduced to trace amounts in diet due to its adverse effects on health. Trance fats if taken in excess tend to lower the high density lipoprotein or HDL cholesterol (good cholesterol) and increase low density lipoprotein or LDL cholesterol (bad cholesterol). This imbalance in the lipoprotein level increases coronary heart disease risk. Many researches also show that in addition to heart diseases, trans fat also increases the risk of getting diabetes, obesity and cancer. It also negatively affects the process of reproduction and lactation as well as compromising the immunity of a person.
Ways to choose dietary fat wisely
Although there is no upper safety limit for trans fat consumption, FDA suggests that trans fat intake in diet should be as low as possible.
Keep in mind the following points while selecting fats – Read the nutritional label on the product carefully. Choose food products that are low in trans fats, cholesterol and saturated fats. Remember there is no daily value for trans fat and 20% or more daily value is on the higher side and 5% or less daily value is on the lower side. Monosaturated fats are healthier option than trans fats or saturated fats, as they don’t have any negative health effect if taken in recommended levels.Except soft margarine, coconut oil and palm kernel oil, vegetable oils are better to choose as compared to animal fats (including butter), hard margarine and solid shortening because vegetable oils have low amounts of trans fats, saturated fats and cholesterol.Consider healthier options like fish especially mackerel, salmon, tuna, sardines because of their omega-3 content, skinless poultry, lean meat, pork and beef (visible fat trimmed off) to reduce the trans fats in diet. Also use healthy cooking methods; instead of deep frying, try grilling, baking or broiling.
Friday, January 4, 2008
Omega 6 Fatty Acids
Omega 6 fatty acid also belongs to the family of polyunsaturated fats.
A fatty acid molecule has a methyl group at one end and carboxylic acid at the other. Carbon atoms in it are identified on the basis of their distance from the carboxylic acid.
The last atom in the Greek letters is omega and thus the carbon atom in the methyl group is named omega in the long fatty acid chain. As the name suggests Omega 6 fatty acid has double bond six carbons away from the methyl carbon.Linoleic acid (a short chain fatty acid) and arachidonic acid are the two main types of Omega 6 fatty acids.
Arachidonic acid is a physiologically significant type of Omega 6 fatty acid and is a precursor of prostaglandin and other physiologically active molecules. Dietary source of Omega 6 fatty acid include eggs, poultry, cereals, nuts, baked goods, whole grain breads and most vegetable oils. Bifurcation of these sources according to the type of Omega 6 fatty acid –
-Evening primrose oil, black current seed oil and borage oil – gamma-linolenic acid.
-Sunflower oil, safflower oil, evening primrose oil, cottonseed, wheat germ, soybeans and pumpkin seeds – linoleic acid.
-Conjugated linoleic acid is formed in the body by ingesting linoleic acid. Also found in animal sources and dairy produces like beef, lamb, poultry, eggs, cheese and yoghurt.
-Meat, poultry and eggs – arachidonic acid. There should be an appropriate balance between the ratio of omega-3 and Omega-6 fatty acid in the diet.
The optimal ratio of Omega 6 to omega-3 should be 4:1 or lower. However in modern western diets the typical ratio found is 10:1 or even as high as 30:1.Any imbalance or excess of Omega 6 fatty acid in the body with low levels of omega-3 fatty acid, can lead to number of diseases. In a study Omega 6 fatty acid when consumed in excess amounts, promote the growth of prostate tumor cells. Omega 6 fatty acids (arachidonic acid) were also found to be higher in the brains of many rats that showed signs of depression.It is important to read the nutritional fact labels for they type of fat on the oils and foods that are consumed. Far less attention is paid to the importance of Omega 6 fatty acid, although an essential fatty acid and important for health, avoid excess consumption of Omega 6 fatty acid and try to strike a proper balance between Omega 6 and omega-3 fatty acid to gain maximum benefits from them.
A fatty acid molecule has a methyl group at one end and carboxylic acid at the other. Carbon atoms in it are identified on the basis of their distance from the carboxylic acid.
The last atom in the Greek letters is omega and thus the carbon atom in the methyl group is named omega in the long fatty acid chain. As the name suggests Omega 6 fatty acid has double bond six carbons away from the methyl carbon.Linoleic acid (a short chain fatty acid) and arachidonic acid are the two main types of Omega 6 fatty acids.
Arachidonic acid is a physiologically significant type of Omega 6 fatty acid and is a precursor of prostaglandin and other physiologically active molecules. Dietary source of Omega 6 fatty acid include eggs, poultry, cereals, nuts, baked goods, whole grain breads and most vegetable oils. Bifurcation of these sources according to the type of Omega 6 fatty acid –
-Evening primrose oil, black current seed oil and borage oil – gamma-linolenic acid.
-Sunflower oil, safflower oil, evening primrose oil, cottonseed, wheat germ, soybeans and pumpkin seeds – linoleic acid.
-Conjugated linoleic acid is formed in the body by ingesting linoleic acid. Also found in animal sources and dairy produces like beef, lamb, poultry, eggs, cheese and yoghurt.
-Meat, poultry and eggs – arachidonic acid. There should be an appropriate balance between the ratio of omega-3 and Omega-6 fatty acid in the diet.
The optimal ratio of Omega 6 to omega-3 should be 4:1 or lower. However in modern western diets the typical ratio found is 10:1 or even as high as 30:1.Any imbalance or excess of Omega 6 fatty acid in the body with low levels of omega-3 fatty acid, can lead to number of diseases. In a study Omega 6 fatty acid when consumed in excess amounts, promote the growth of prostate tumor cells. Omega 6 fatty acids (arachidonic acid) were also found to be higher in the brains of many rats that showed signs of depression.It is important to read the nutritional fact labels for they type of fat on the oils and foods that are consumed. Far less attention is paid to the importance of Omega 6 fatty acid, although an essential fatty acid and important for health, avoid excess consumption of Omega 6 fatty acid and try to strike a proper balance between Omega 6 and omega-3 fatty acid to gain maximum benefits from them.
Omega 3 Fatty Acids
Omega-3 fatty acids belong to the family of polyunsaturated fats.
As the name suggests omega 3 fatty acids has double bond three carbons away from the methyl carbon or on the omega 3 position. Omega-3 fatty acid is an essential fatty acid as the body cannot synthesize it and it should be supplied by external dietary sources. Three main kinds of omega-3 fatty acids are – alpha-linolenic acid, docosahexanoic acid and eicosapentaenoic acid.
Food sources of alpha-linolenic acid are flaxseeds, green leafy vegetables, and various other vegetables. Food source of docosahexanoic acid and eicosapentaenoic acid are oily cold water fish like sardines, salmon, mackerel, bluefish, halibut and herring. Omega-3 fatty acid is also found in buffalo, walnuts and venison.
Commercially available fish oils in capsule form are also a good source of omega-3 fatty acids.It is very important to strike a balance between the essential fatty acids that is omega-3 and omegs-6 fatty acids. Omega-3 fatty acids are converted to eicosanoids (at a slower rate) that have anti-inflammatory functions. On the other hand omega-6 fatty acids promote inflammation. The optimal ratio of omega-6 to omega3 should be 4:1 or lower. However in modern western diets the typical ratio found is 10:1 or even as high as 30:1.Any imbalance or excess of omega-6 fatty acid in the body with low levels of omega-3 fatty acid, can lead to number of diseases. Omega-3 fatty acid offer many health benefits and help prevent some illnesses like heart disease, diabetes, weight loss, arthritis, osteoporosis, depression, eating disorders, skin disorders, burns, asthma, macular degeneration and cancer. The best way to pamper the heart is by eating a low fat diet, decreasing saturated fats and emphasizing more on monosaturated fats and polyunsaturated fats that are good source of omega-3 fatty acids. Many studies prove that the EPA and DHA found in fatty fish and fish oil helps to decrease serum cholesterol and blood pressure. It also helps improve HDL cholesterol or the good cholesterol and decrease serum triglycerides both of which are normally elevated in diabetics.
Thus in turn decreases the risk of atherosclerosis, development of clogged arteries, coronary artery diseases, heart attack and stroke. There is no set recommended daily value for omega-3 fatty acid; however a range of 1.1 to 1.6 gm has been established per day for adults.Although omega-3 fatty acid is important for maintaining a good health it should not be over used. If done so it may pose health risks; increases the risk of bleeding, hemorrhagic stroke, low glycemic control in diabetes, increased risk of forming biologically active oxidative products due to oxidation, decreased resistance to infection due to suppression of immune system and inflammatory responses.
As the name suggests omega 3 fatty acids has double bond three carbons away from the methyl carbon or on the omega 3 position. Omega-3 fatty acid is an essential fatty acid as the body cannot synthesize it and it should be supplied by external dietary sources. Three main kinds of omega-3 fatty acids are – alpha-linolenic acid, docosahexanoic acid and eicosapentaenoic acid.
Food sources of alpha-linolenic acid are flaxseeds, green leafy vegetables, and various other vegetables. Food source of docosahexanoic acid and eicosapentaenoic acid are oily cold water fish like sardines, salmon, mackerel, bluefish, halibut and herring. Omega-3 fatty acid is also found in buffalo, walnuts and venison.
Commercially available fish oils in capsule form are also a good source of omega-3 fatty acids.It is very important to strike a balance between the essential fatty acids that is omega-3 and omegs-6 fatty acids. Omega-3 fatty acids are converted to eicosanoids (at a slower rate) that have anti-inflammatory functions. On the other hand omega-6 fatty acids promote inflammation. The optimal ratio of omega-6 to omega3 should be 4:1 or lower. However in modern western diets the typical ratio found is 10:1 or even as high as 30:1.Any imbalance or excess of omega-6 fatty acid in the body with low levels of omega-3 fatty acid, can lead to number of diseases. Omega-3 fatty acid offer many health benefits and help prevent some illnesses like heart disease, diabetes, weight loss, arthritis, osteoporosis, depression, eating disorders, skin disorders, burns, asthma, macular degeneration and cancer. The best way to pamper the heart is by eating a low fat diet, decreasing saturated fats and emphasizing more on monosaturated fats and polyunsaturated fats that are good source of omega-3 fatty acids. Many studies prove that the EPA and DHA found in fatty fish and fish oil helps to decrease serum cholesterol and blood pressure. It also helps improve HDL cholesterol or the good cholesterol and decrease serum triglycerides both of which are normally elevated in diabetics.
Thus in turn decreases the risk of atherosclerosis, development of clogged arteries, coronary artery diseases, heart attack and stroke. There is no set recommended daily value for omega-3 fatty acid; however a range of 1.1 to 1.6 gm has been established per day for adults.Although omega-3 fatty acid is important for maintaining a good health it should not be over used. If done so it may pose health risks; increases the risk of bleeding, hemorrhagic stroke, low glycemic control in diabetes, increased risk of forming biologically active oxidative products due to oxidation, decreased resistance to infection due to suppression of immune system and inflammatory responses.
Polyunsaturated Fat
Polyunsaturated fatty acids have more than one double bond in its respective molecule and polyunsaturated fat is an abbreviation for polyunsaturated fatty acids or PUFA.
Depending on the geometry of the double bond, polyunsaturated fatty acid can be of cis or trans conformation. Polyunsaturated fatty acids are liquid at room temperature and do not solidify when refrigerated. The melting point of polyunsaturated fats is also very low compared to saturated fatty acid or monounsaturated fatty acid as the extra hydrogen atom on the surface is lacking that causes reduced strength of intermolecular forces.
Trans fats are very similar to saturated fatty acids, along with the fact that at low temperatures they solidify. A fatty acid molecule has a methyl group at one end and carboxylic acid at the other. Carbon atoms in it are identified on the basis of their distance from the carboxylic acid.
The first carbon atoms are identified by Greek letters, the carbon atom next to carboxylic acid is named alpha, and the one adjacent to alpha is beta and so on. The last atom in the Greek letters is omega and thus the carbon atom in the methyl group is named omega in the long fatty acid chain. As the name suggests omega-3 fatty acid has double bond three carbons away from the methyl carbon and omega-6 has double bond 6 carbons away from the methyl carbon.Along with monounsaturated fatty acids, polyunsaturated fatty acids are also classified as healthy fats. But how much ever healthy a fat is, its consumption should not exceed beyond the recommended levels in the diet. The main food sources of PUFA are grain products, fish, seafood that include salmon, mackerel, herring, halibut, fish oil and soybeans. Soft margarine and mayonnaise are also good sources of PUFA but the amount will vary depending on the brand and style. Polyunsaturated fatty acid protects our body against many illnesses. Fish, fish oil and sea food that are good source of omega-3 fatty acid can help lower blood pressure, total amount of fat and reduce the risk of cardiovascular diseases. Safflower and sunflower oil that are good source of omega-6 fatty acid may also reduce the risk of cardiovascular diseases, but on the other hand can also contribute to inflammation and allergies.
Some studies show that the risk of developing cancer in healthy individuals increases with excess consumption of polyunsaturated fatty acids. This may be due to the fact that polyunsaturated fatty acids are more prone to oxidation that leads to generation of free radicals in the body. Although the effects of polyunsaturated fatty acids are more beneficial than harmful, it is necessary to regulate the amounts of total fats and PUFA in the diet.
Depending on the geometry of the double bond, polyunsaturated fatty acid can be of cis or trans conformation. Polyunsaturated fatty acids are liquid at room temperature and do not solidify when refrigerated. The melting point of polyunsaturated fats is also very low compared to saturated fatty acid or monounsaturated fatty acid as the extra hydrogen atom on the surface is lacking that causes reduced strength of intermolecular forces.
Trans fats are very similar to saturated fatty acids, along with the fact that at low temperatures they solidify. A fatty acid molecule has a methyl group at one end and carboxylic acid at the other. Carbon atoms in it are identified on the basis of their distance from the carboxylic acid.
The first carbon atoms are identified by Greek letters, the carbon atom next to carboxylic acid is named alpha, and the one adjacent to alpha is beta and so on. The last atom in the Greek letters is omega and thus the carbon atom in the methyl group is named omega in the long fatty acid chain. As the name suggests omega-3 fatty acid has double bond three carbons away from the methyl carbon and omega-6 has double bond 6 carbons away from the methyl carbon.Along with monounsaturated fatty acids, polyunsaturated fatty acids are also classified as healthy fats. But how much ever healthy a fat is, its consumption should not exceed beyond the recommended levels in the diet. The main food sources of PUFA are grain products, fish, seafood that include salmon, mackerel, herring, halibut, fish oil and soybeans. Soft margarine and mayonnaise are also good sources of PUFA but the amount will vary depending on the brand and style. Polyunsaturated fatty acid protects our body against many illnesses. Fish, fish oil and sea food that are good source of omega-3 fatty acid can help lower blood pressure, total amount of fat and reduce the risk of cardiovascular diseases. Safflower and sunflower oil that are good source of omega-6 fatty acid may also reduce the risk of cardiovascular diseases, but on the other hand can also contribute to inflammation and allergies.
Some studies show that the risk of developing cancer in healthy individuals increases with excess consumption of polyunsaturated fatty acids. This may be due to the fact that polyunsaturated fatty acids are more prone to oxidation that leads to generation of free radicals in the body. Although the effects of polyunsaturated fatty acids are more beneficial than harmful, it is necessary to regulate the amounts of total fats and PUFA in the diet.
Monounsaturated Fat
Monounsaturated and polyunsaturated fatty acids are the main two type of unsaturated fatty acid.
In unsaturated fatty acid either one or more than one pair of hydrogen atom is missing. If there is one gap (one hydrogen atom missing) then it is called monounsaturated fatty acid and if there are many gaps (many hydrogen atoms missing) then it is called polyunsaturated fatty acid.
Monounsaturated fatty acid (MUFA) contains all single bonds and only one double bond in its carbon chain, while polyunsaturated fatty acid (PUFA) contains more than one double bond in its chain. The fluidity of fatty acids depends on the number of double bonds present in its chain.
Thus MUFA is liquid in room temperature but solidifies when refrigerated and has a melting temperature lower than saturated fatty acids, but higher than PUFA.Palmitoleic acid and oleic acid are the most common monosaturated fatty acid. Palmitoleic acid has a long chain of 16 carbon atoms and had double bond on the 7th carbon atom away from the methyl group. While oleic acid has 18 carbon atoms in its chain and has a double bond on the 9th carbon atom away from the methyl group.Avocadoes and nuts are good sources of monounsaturated fatty acid and it is also the main component of olive oil and tea-oil camellia. Olive oil has about 75% MUFA and tea-oil camellia has over 80% MUFA. Canola oil also has substantial amount of MUFA; 57-60%. Other oils with high MUFA content include grapeseed oil, peanut oil/groundnut oil, sesame oil, flaxseed oil and corn oil.
Tea-oil camellia is a commonly used in cooking in parts of Asia and olive oil is believed to have a protective effect against cardiovascular diseases and is a key component in the Mediterranean diet.Monounsaturated fatty acids are not as vulnerable as polyunsaturated fatty acids to lipid peroxidation that leads to fat rancidity. On the contrary monounsaturated fatty acid promote insulin resistance, where as polyunsaturated fatty acids are only protective against insulin resistance. Replacing saturated fats with monounsaturated fat is a trend, as there are researches that prove monounsaturated fatty acid might have protective effect against heart diseases. Monounsaturated fatty acid is also included as a main source of fat in patients with compromised liver function and other digestive issues, for a simple reason as they do not require many enzymes to get digested and are absorbed easily by the body to provide energy. The total fat in a healthy individual’s diet should not exceed beyond 30% of the total calories out of which MUFA can be as high as 15% of the total caloric intake.
In unsaturated fatty acid either one or more than one pair of hydrogen atom is missing. If there is one gap (one hydrogen atom missing) then it is called monounsaturated fatty acid and if there are many gaps (many hydrogen atoms missing) then it is called polyunsaturated fatty acid.
Monounsaturated fatty acid (MUFA) contains all single bonds and only one double bond in its carbon chain, while polyunsaturated fatty acid (PUFA) contains more than one double bond in its chain. The fluidity of fatty acids depends on the number of double bonds present in its chain.
Thus MUFA is liquid in room temperature but solidifies when refrigerated and has a melting temperature lower than saturated fatty acids, but higher than PUFA.Palmitoleic acid and oleic acid are the most common monosaturated fatty acid. Palmitoleic acid has a long chain of 16 carbon atoms and had double bond on the 7th carbon atom away from the methyl group. While oleic acid has 18 carbon atoms in its chain and has a double bond on the 9th carbon atom away from the methyl group.Avocadoes and nuts are good sources of monounsaturated fatty acid and it is also the main component of olive oil and tea-oil camellia. Olive oil has about 75% MUFA and tea-oil camellia has over 80% MUFA. Canola oil also has substantial amount of MUFA; 57-60%. Other oils with high MUFA content include grapeseed oil, peanut oil/groundnut oil, sesame oil, flaxseed oil and corn oil.
Tea-oil camellia is a commonly used in cooking in parts of Asia and olive oil is believed to have a protective effect against cardiovascular diseases and is a key component in the Mediterranean diet.Monounsaturated fatty acids are not as vulnerable as polyunsaturated fatty acids to lipid peroxidation that leads to fat rancidity. On the contrary monounsaturated fatty acid promote insulin resistance, where as polyunsaturated fatty acids are only protective against insulin resistance. Replacing saturated fats with monounsaturated fat is a trend, as there are researches that prove monounsaturated fatty acid might have protective effect against heart diseases. Monounsaturated fatty acid is also included as a main source of fat in patients with compromised liver function and other digestive issues, for a simple reason as they do not require many enzymes to get digested and are absorbed easily by the body to provide energy. The total fat in a healthy individual’s diet should not exceed beyond 30% of the total calories out of which MUFA can be as high as 15% of the total caloric intake.
Unsaturated Fat
Unsaturated fatty acids are gaining popularity these days, experts and health care professionals are advising sensible dose of unsaturated fatty acid in diet to decrease the dangers related to many diseases.
In unsaturated fatty acid either one or more than one pair of hydrogen atom is missing. If there is one gap (one hydrogen atom missing) then it is called monounsaturated fatty acid and if there are many gaps (many hydrogen atoms missing) then it is called polyunsaturated fatty acid.
Polysaturated and monosaturated fatty acids are mainly found in plant origin and some sea foods, while saturated fatty acids are found mainly in animal origin. Depending up on the site of missing hydrogen molecule polyunsaturated fatty acid is of two kind omega-3 fatty acid and omega-6 fatty acid.
Monosaturated fatty acid is liquid at room temperature but solidifies in the refrigerator, while polyunsaturated fatty acid is in liquid form at both room temperature and in the refrigerator. Unsaturated fatty acid is commonly derived from plant origin like vegetable oils and nuts and from oily fish like herring, salmon, tuna and sardines. The omega-3 and omega-6 (fatty acids that the body cannot synthesize on its own and have to be supplied to the body externally through diet) is present in all these oil but the amount in all oils vary. These fatty acids when consumed in appropriate proportion helps to reduce the risk of heart diseases, improves memory and other cognitive functions (thus fish is often considered as a ‘brain food’). There are various ways through which unsaturated fatty acid can be incorporated in the diet; by eating more fish (baked not fried) and less meat, adding virgin and nut based oils in salad dressings, or by exchanging dairy product with soybeans and its products. However it is wise thought to avoid trans fatty acids completely.
These fats are very high in cholesterol and are produced by hydrogenation of vegetable oils. Trans fat content in a product is generally not mention on the nutritional label, avoid foods that contains hydrogenated vegetable oils in such case. Trans fats are generally found in industrially processed fast foods, cakes, cookies, biscuits, french fries, onion rings and margarine.All fats are high in calories and gives almost double the calories that we get form proteins or carbohydrates. So even though unsaturated fats are considered healthy they should be consumed in moderate amounts to avoid obesity or any other health related complication. The total fat intake should not exceed beyond 30% of the total caloric intake in a daily diet.
In unsaturated fatty acid either one or more than one pair of hydrogen atom is missing. If there is one gap (one hydrogen atom missing) then it is called monounsaturated fatty acid and if there are many gaps (many hydrogen atoms missing) then it is called polyunsaturated fatty acid.
Polysaturated and monosaturated fatty acids are mainly found in plant origin and some sea foods, while saturated fatty acids are found mainly in animal origin. Depending up on the site of missing hydrogen molecule polyunsaturated fatty acid is of two kind omega-3 fatty acid and omega-6 fatty acid.
Monosaturated fatty acid is liquid at room temperature but solidifies in the refrigerator, while polyunsaturated fatty acid is in liquid form at both room temperature and in the refrigerator. Unsaturated fatty acid is commonly derived from plant origin like vegetable oils and nuts and from oily fish like herring, salmon, tuna and sardines. The omega-3 and omega-6 (fatty acids that the body cannot synthesize on its own and have to be supplied to the body externally through diet) is present in all these oil but the amount in all oils vary. These fatty acids when consumed in appropriate proportion helps to reduce the risk of heart diseases, improves memory and other cognitive functions (thus fish is often considered as a ‘brain food’). There are various ways through which unsaturated fatty acid can be incorporated in the diet; by eating more fish (baked not fried) and less meat, adding virgin and nut based oils in salad dressings, or by exchanging dairy product with soybeans and its products. However it is wise thought to avoid trans fatty acids completely.
These fats are very high in cholesterol and are produced by hydrogenation of vegetable oils. Trans fat content in a product is generally not mention on the nutritional label, avoid foods that contains hydrogenated vegetable oils in such case. Trans fats are generally found in industrially processed fast foods, cakes, cookies, biscuits, french fries, onion rings and margarine.All fats are high in calories and gives almost double the calories that we get form proteins or carbohydrates. So even though unsaturated fats are considered healthy they should be consumed in moderate amounts to avoid obesity or any other health related complication. The total fat intake should not exceed beyond 30% of the total caloric intake in a daily diet.
Interesterified Fat
Interesterified fats are less liable to rancidity and are oils such as soybean oil that are chemically modified to make their consistency more solid.
These oils are more stable and can be effectively used in applications such as deep frying. In the interesterification process to a polyunsaturated fat, one or more polyunsaturated fatty acids are esterified to a glycerol backbone. Some research indicate that interesterification process that is used as an alternative to partial hydrogenation process (which yields trans fats) may pose even a higher health risk than trans fats.
Stearic acid (a saturated fatty acid) is used to replace polyunsaturated fatty acid in the interesterification process. This process can be induced by enzymatic crystals or chemicals and can be applied to hydrogenated or fractionated oils and natural oils or fats. The end product of interesterification can be different than the natural oils, but it does not introduce trans fatty acids.
Controlled crystallization method can separate interesterified fats. Polyunsaturated fatty acid in polyunsaturated fat is usually found in the middle position on the glycerol (sn2), but stearic acid is not found usually in that position in vegetable oils that are used in human diets. Hydrogenation process hardens oils to get margarine and shortening, while interesterification process blends soft oils with hard fats to get a desired consistency and functionality. For example stearin (a hard fraction) blended with palm oil (soft oil) is one option for interesterified goods. Unlike other saturated fats, stearic acid is not linked with elevation of low density lipoproteins (LDL) in the body. However scientific researches have raised a concern about interesterified fat consumption. Replacing polyunsaturated fatty acid molecule with stearic acid in any vegetable oil may pose a health risk as the resultant fat is not easily metabolized, if stearic acid is place in the middle fatty acid position of a fat molecule. Other researches also show that interesterified fat may lower the high density lipoprotein (HDL) levels that is the good cholesterol and may raise the blood sugar levels.Recently food and drug administration (FDA) has issued important labeling clarification, where interesterified fats should be appropriately labeled as ‘interesterified soybean oil’ or ‘stearate high’ or ‘stearate rich’ if the proportion of stearate is greater than 20%. This regulation by FDA will allow the oil companies to replace the term ‘hydrogenated’ with ‘interesterified’ where declaring the finished products ingredients will be a compulsion.
The most applied interesterification process is chemical or random interesterification as it is easier and cheaper compared to enzymatic or directed interesterification.
These oils are more stable and can be effectively used in applications such as deep frying. In the interesterification process to a polyunsaturated fat, one or more polyunsaturated fatty acids are esterified to a glycerol backbone. Some research indicate that interesterification process that is used as an alternative to partial hydrogenation process (which yields trans fats) may pose even a higher health risk than trans fats.
Stearic acid (a saturated fatty acid) is used to replace polyunsaturated fatty acid in the interesterification process. This process can be induced by enzymatic crystals or chemicals and can be applied to hydrogenated or fractionated oils and natural oils or fats. The end product of interesterification can be different than the natural oils, but it does not introduce trans fatty acids.
Controlled crystallization method can separate interesterified fats. Polyunsaturated fatty acid in polyunsaturated fat is usually found in the middle position on the glycerol (sn2), but stearic acid is not found usually in that position in vegetable oils that are used in human diets. Hydrogenation process hardens oils to get margarine and shortening, while interesterification process blends soft oils with hard fats to get a desired consistency and functionality. For example stearin (a hard fraction) blended with palm oil (soft oil) is one option for interesterified goods. Unlike other saturated fats, stearic acid is not linked with elevation of low density lipoproteins (LDL) in the body. However scientific researches have raised a concern about interesterified fat consumption. Replacing polyunsaturated fatty acid molecule with stearic acid in any vegetable oil may pose a health risk as the resultant fat is not easily metabolized, if stearic acid is place in the middle fatty acid position of a fat molecule. Other researches also show that interesterified fat may lower the high density lipoprotein (HDL) levels that is the good cholesterol and may raise the blood sugar levels.Recently food and drug administration (FDA) has issued important labeling clarification, where interesterified fats should be appropriately labeled as ‘interesterified soybean oil’ or ‘stearate high’ or ‘stearate rich’ if the proportion of stearate is greater than 20%. This regulation by FDA will allow the oil companies to replace the term ‘hydrogenated’ with ‘interesterified’ where declaring the finished products ingredients will be a compulsion.
The most applied interesterification process is chemical or random interesterification as it is easier and cheaper compared to enzymatic or directed interesterification.
Saturated Fat
Although fat generally possesses a negative side, the fact is fat is also necessary for various vital functions in the body like providing essential fatty acids, it is important for the absorption of fat-soluble vitamins such as vitamin A,D,E,K, maintain a healthy lining between the bones (Cerebral vascular fluid and synovial fluid), protects body organs, keeps the body insulated and helps in the construction of skin and hair.
Fatty acid molecules are mostly composed of carbon and hydrogen atoms. Saturated fat is basically a fat containing saturated fatty acid. A saturated fatty acid is saturated with hydrogen atoms where each hydrogen atom is attached to every carbon atom.
Saturated fatty acids are solid at room temperature. Saturated fats are mainly found in food that are from animal origin like pork, beef, eggs, whole milk, cheese, butter and lard. Plant sources of saturated fats are coconut, coconut oil, cocoa butter, palm oil and palm kernel oil (often known as tropical oils).
Saturated fats also contribute to the risk of getting cardiovascular diseases. Saturated fatty acid is also associated with weight gain and possible increase in the risk of colorectal, lung, breast, uterine and prostate cancer with high consumption of animal fats or saturated fats. However more conclusive scientific studies are required to prove its direct co-relation with these disease conditions. Saturated fatty acid when consumed in excess tends to raise the blood cholesterol levels. Animal origin foods high in saturated fats are also high in cholesterol. High cholesterol levels in turn causes the arteries passing blood to heart to block leading to atherosclerosis (hardening of the arteries) and other heart diseases. On the contrary if a diet is low only in saturated fats it doesn’t lead any significant weight loss when compared with other standard diets. Saturated fats must be consumed in minimum amounts and if possible should be replaced with other healthy unsaturated fats. Saturated fat consumption should not exceed beyond 7 % of the total calories.
Switching to healthier options like lean meats, skimmed milk and skimmed milk products or dairy products consumption if switched to soy milk and soy products shall consciously reduce the amounts of saturated fats in diet. Also it is important to avoid deep fried/oily foods and other foods that are commonly made from margarine and butter that are high in saturated fat; these include biscuits, cookies, cakes and pastries. Before consuming any food product, ensure to read the nutritional label and choose foods that are low in saturated fats and cholesterol.
Fatty acid molecules are mostly composed of carbon and hydrogen atoms. Saturated fat is basically a fat containing saturated fatty acid. A saturated fatty acid is saturated with hydrogen atoms where each hydrogen atom is attached to every carbon atom.
Saturated fatty acids are solid at room temperature. Saturated fats are mainly found in food that are from animal origin like pork, beef, eggs, whole milk, cheese, butter and lard. Plant sources of saturated fats are coconut, coconut oil, cocoa butter, palm oil and palm kernel oil (often known as tropical oils).
Saturated fats also contribute to the risk of getting cardiovascular diseases. Saturated fatty acid is also associated with weight gain and possible increase in the risk of colorectal, lung, breast, uterine and prostate cancer with high consumption of animal fats or saturated fats. However more conclusive scientific studies are required to prove its direct co-relation with these disease conditions. Saturated fatty acid when consumed in excess tends to raise the blood cholesterol levels. Animal origin foods high in saturated fats are also high in cholesterol. High cholesterol levels in turn causes the arteries passing blood to heart to block leading to atherosclerosis (hardening of the arteries) and other heart diseases. On the contrary if a diet is low only in saturated fats it doesn’t lead any significant weight loss when compared with other standard diets. Saturated fats must be consumed in minimum amounts and if possible should be replaced with other healthy unsaturated fats. Saturated fat consumption should not exceed beyond 7 % of the total calories.
Switching to healthier options like lean meats, skimmed milk and skimmed milk products or dairy products consumption if switched to soy milk and soy products shall consciously reduce the amounts of saturated fats in diet. Also it is important to avoid deep fried/oily foods and other foods that are commonly made from margarine and butter that are high in saturated fat; these include biscuits, cookies, cakes and pastries. Before consuming any food product, ensure to read the nutritional label and choose foods that are low in saturated fats and cholesterol.
Oil Facts
Fats are essential and should be taken in recommended amounts for health.
A diet very low or high in fat may not be optimal for good health. It is very important to choose the correct type of fat. Emphasis should be laid on quality of fat rather than quantity.
The type of fat consumed will determine one’s risk of getting some diseases like cancer, heart diseases. It is very important to limit the consumption of fatty foods, especially those from animal origin and include moderate amounts of appropriate vegetable oils. Choose vegetable oils that have high monounsaturated fatty acid with minimum hydrogenation that includes canola and olive oil.
There is a direct co-relation between cancer and type of fat consumed. There is a possible increase in the risk of colorectal, lung, breast, uterine and prostate cancer with high consumption of animal fats or saturated fats. Saturated fats are mainly found in food that are from animal origin like pork, beef, eggs, whole milk, cheese, butter and lard. Saturated fats also contribute to the risk of getting cardiovascular diseases. Moderate consumption of monounsaturated fatty acid in the diet has a protective effect against heart diseases and cancer. Monounsaturated fats helps in increasing the good cholesterol levels and thus decreases the risk for cardiovascular diseases. Thus foods high in monounsaturated fatty acid like almonds, avocadoes, peanuts and other nuts and seeds consumption cannot be ignored completely. However moderation is the key as fats provides almost double calories compared to carbohydrates and proteins and if consumed in excess then will the weighing scale will creep upwards. Unsaturated vegetable oils such as olive and canola oils are better cooking oil options compared to other oils like sunflower, safflower and corn oil, as olive and canola oil have higher ratio of monounsaturated fatty acid.
A diet that is high in fat can lead to obesity as these diets are also high in calories. High consumption of total fats, both saturated and unsaturated fat is related to increased risk of colorectal, uterine, breast, lung and prostate cancer and higher risk of diabetes, high blood pressure, heart diseases and stroke. 15-20% of the total calories should come from fat in a healthy individual’s diet, which means a person eating around 2000 calories per day can consume 33 to 67% grams of fat.Vegetable oils that are made stable and solid with the help of hydrogenation process should be minimized as these oils have significant amounts of trans fatty acids. Trans fatty acid is linked to development of many diseases, especially linked to the development of heart diseases. Thus it is wise to decrease the consumption of foods that are high in trans fats such as cookies, crackers, cakes, chips, doughnuts, french fries, margarine and shortening. Avoid overindulgence in any fat, cutting down fat completely is not necessary, but it is important to choose the correct type of fat and consume in moderate amounts.
A diet very low or high in fat may not be optimal for good health. It is very important to choose the correct type of fat. Emphasis should be laid on quality of fat rather than quantity.
The type of fat consumed will determine one’s risk of getting some diseases like cancer, heart diseases. It is very important to limit the consumption of fatty foods, especially those from animal origin and include moderate amounts of appropriate vegetable oils. Choose vegetable oils that have high monounsaturated fatty acid with minimum hydrogenation that includes canola and olive oil.
There is a direct co-relation between cancer and type of fat consumed. There is a possible increase in the risk of colorectal, lung, breast, uterine and prostate cancer with high consumption of animal fats or saturated fats. Saturated fats are mainly found in food that are from animal origin like pork, beef, eggs, whole milk, cheese, butter and lard. Saturated fats also contribute to the risk of getting cardiovascular diseases. Moderate consumption of monounsaturated fatty acid in the diet has a protective effect against heart diseases and cancer. Monounsaturated fats helps in increasing the good cholesterol levels and thus decreases the risk for cardiovascular diseases. Thus foods high in monounsaturated fatty acid like almonds, avocadoes, peanuts and other nuts and seeds consumption cannot be ignored completely. However moderation is the key as fats provides almost double calories compared to carbohydrates and proteins and if consumed in excess then will the weighing scale will creep upwards. Unsaturated vegetable oils such as olive and canola oils are better cooking oil options compared to other oils like sunflower, safflower and corn oil, as olive and canola oil have higher ratio of monounsaturated fatty acid.
A diet that is high in fat can lead to obesity as these diets are also high in calories. High consumption of total fats, both saturated and unsaturated fat is related to increased risk of colorectal, uterine, breast, lung and prostate cancer and higher risk of diabetes, high blood pressure, heart diseases and stroke. 15-20% of the total calories should come from fat in a healthy individual’s diet, which means a person eating around 2000 calories per day can consume 33 to 67% grams of fat.Vegetable oils that are made stable and solid with the help of hydrogenation process should be minimized as these oils have significant amounts of trans fatty acids. Trans fatty acid is linked to development of many diseases, especially linked to the development of heart diseases. Thus it is wise to decrease the consumption of foods that are high in trans fats such as cookies, crackers, cakes, chips, doughnuts, french fries, margarine and shortening. Avoid overindulgence in any fat, cutting down fat completely is not necessary, but it is important to choose the correct type of fat and consume in moderate amounts.
Fats
There was a time when fat was used liberally in all the food preparations for a simple reason that it made food tastier.
But ever since the darker shades of high fat consumption are discovered and related to disorders like diabetes, heart diseases, cancer and obesity, moderation is the key. Body stores energy in the adipose tissues in the form of fats. Fat are basically a group of chemical compounds containing fatty acids. A gram of fat provides 9 kilocalories.
Fats are essential to maintain vital functions in the body. Fats provide essential fatty acids, it is important for the absorption of fat-soluble vitamins such as vitamin A,D,E,K and to maintain a healthy lining between the bones (Cerebral vascular fluid and synovial fluid). Fats can be either saturated or unsaturated (polyunsaturated fatty acids and monounsaturated fatty acids). But besides this there are also other types of fats like trans fats, triglycerides, omega-3 fatty acid, omega-6 fatty acid and cholesterol.
Fatty acid molecules are mostly composed of a carbon and hydrogen atoms. A saturated fatty acid is saturated with hydrogen atoms where each hydrogen atom is attached to every carbon atom. Saturated fatty acids are solid at room temperature. In unsaturated fatty acid either one or more than one pair of hydrogen atom is missing. If there is one gap (one hydrogen atom missing) then it is called monounsaturated fatty acid and if there are many gaps (many hydrogen atoms missing) then it is called polyunsaturated fatty acid. Polysaturated and monosaturated fatty acids are mainly found in plant origin and some sea foods, while saturated fatty acids are found mainly in animal origin. Depending up on the site of missing hydrogen molecule polyunsaturated fatty acid is of two kind omega-3 fatty acid and omega-6 fatty acid. Monosaturated fatty acid is liquid at room temperature but solidifies in the refrigerator, while polyunsaturated fatty acid is liquid at both room temperature and in the refrigerator. Trans fatty acids are byproducts of partial hydrogenation (a process in which missing hydrogen atoms are put back into polyunsaturated fatty acids). A straighter structure is taken by some of the hydrogenated fatty acids that allow the fatty acids to pack more tightly. This is the reason hydrogenated vegetable oils such as margarine and vegetable shortening are solid at room temperature.Fats and cholesterol come under the broad classification of ‘lipids’. Cholesterol is required for many functions in the body like processing food, bile acids for digestion and helps produce steroid hormones.
Most of the cholesterol required by the body is synthesized by liver. Cholesterol is only derived from animal origin, so one should be alert of the gimmick that Oil Company plays of ‘cholesterol free oil’. All the oil from plant origin is cholesterol free.
Protein
Proteins supply the building material for the body and also help in the wear and tear of tissues.
Hence, they are called the “Body building foods.” Also they are important nutrients required for all living beings. In our body, many Enzymes, those are required to help in the digestion of food, and antibodies that form the defense mechanisms against infections are all protein in nature. Hence, Proteins are one of the most important nutrients that should constitute in a balanced diet. Proteins are mostly made up of essential amino acids. Therefore, the biological value i.e. the nutritional quality of the proteins is essential in a diet.Whey protein is a collection of globular proteins and is a by-product of Cheese making from cow’s milk. Cheese is made using either an enzyme named Rennet or acidifying milk by using lime or vinegar. On heating the milk gets curdled and when it is filtered the liquid thus acquired is Whey. This is high in Protein and contains many calories. It also has the highest biological value. Whey can be de-natured by prolonged heating. Whey protein is of 3 types: 1.Concentrates 2. Isolates 3.Hydrolysate.Concentrates are low in fat and cholesterol but is high in bioactive compounds. Isolates are processed to remove fat and lactose so lower in bioactive compounds. Hydrolysates are pre-digested i.e. partially hydrolyzed which are easily absorbed but are expensive. An excess amount of protein present in the urine is called as Proteinuria or Urine protein. In this the urine becomes foamy because of presence of proteins in it. It can be checked by a simple dipstick test but a better option is to undergo Protein Electrophoresis. Proteinuria is mainly caused because of renal/kidney failure. Generally serum products are readily reabsorbed from urine but the presence of these indicates insufficient absorption or impaired filtration. With severe proteinuria, hypoproteinuria can develop which results in less oncotic pressure. Foods containing high amounts of proteins are categorized as high protein foods. A few examples of high protein foods are chicken, beef, fish, pork and eggs in the non-vegetarian category and beans, nuts and seeds, whole pulses, soybean, milk and milk products in the vegetarian category. All the protein foods contain essential amino acids but their distribution is good in non-vegetarian category. So, they form good quality proteins where as in proteins of plant origin they are not well distributed in their amino acids pattern. For eg: In cereals lysine is poor and in pulses methionine is poor but is good in lysine. Hence, a judicious selection of the foods can contribute to the daily requirement of the proteins. Also, proteins should be easily digestible.
Therefore the nutritive value of any proteins depends on their essential amino aid composition and its digestibility. Many varieties of Protein Supplements are available in the market. Some of them are powders like soy powder, whey powder, proteinex, Megamas and biscuits like threptin and soymilk, tofu etc. Apart from these many more products are available in the market. One should choose according to their requirement.
Acidophilus and Probiotics
Probiotics are often referred as friendly bacteria and are found naturally in the digestive tract and vagina.
These living organisms are believed to suppress the growth of other harmful bacteria, improve immune functioning, help the body to produce vitamin K and improve the barrier of digestive tract. Acidophilus is included under the large umbrella of beneficial microbes collectively known as probiotics. Acidophilus may also be referred as Lactobacillus acidophilus, Lactobacillus or L. acidophilus. Other types of probiotics include Saccharomyces boulardii, L.
casei, Lactobacillus LB, Bifidobacterium, S. salivarius, L.acidophilus, B. bifidus, L. reuteri, L. bulgaricus, L. plantarum, Lactobacillus GG and S. thermophilus. There are more than 400 species of microorganisms present in the human gut; out of these Bifidobacteria are the most common ones. It is very important to strike a balance between the harmful bacteria and the beneficial bacteria where the main role of probiotics comes in. This balance largely depends on the diet (poor intake of dietary fiber), lifestyle changes, environmental toxins, infant feeding formula and medical factors (oral antibiotics) in a person’s life. If this balance is disturbed (dysbiosis) then yeast and unhealthy bacteria may flourish in the gut and increase the risk of vaginal yeast infections and infectious diarrhea. Prebiotics are non-digestible carbohydrates that help to improve probiotic balance in the human intestines.
Sources of probiotics
Probiotics can be found in cultured dairy products and fermented foods like yoghurt, kefir and sauerkraut respectively. It can also be supplied to the body in the form of liquid, capsule, powder or tablet form. Some health drinks containing acidophilus can also be found in the health stores or grocery stores. After ingestion these probiotics can sustain themselves by colonizing in the intestines, provided they are not destroyed by some factors like antibiotics. Sources of prebiotics include inulin and fructo-oligosaccharides. Inulin can be found in asparagus, banana, chicory and onions. There are no daily recommended doses for probiotics as it is believed that they can be sustained under normal conditions in the human body.
Use of acidophilus
Acidophilus is commonly used in conditions like diarrhea, traveler’s diarrhea, irritable bowel syndrome, crohn’s disease, ulcerative colitis, constipation, small intestine bacterial overgrowth, support immune function, prevention from colds and cancer, lactose intolerance, natural cures, pouchitis, canker sores, side effects of radiation therapy and vaginal yeast infections.
Side effects of probiotics
It is wise to use probiotics under the guidance and supervision of a health care professional. Some side effects of probiotics include mild gastrointestinal complains like bloating or flatulence (gas). Serious infections with administration of probiotics are also possible and they may even interact with immunosuppressant medications.
Organic food
Organic foods are those that are produced without the usage of synthetic fertilizers or chemicals.
Genetically modified foods or irradiated foods do not fall under this category. Organic foods are developed, harvested, stored and moved to the market place in the absence of chemicals and fumigants. Organic farming also includes animal produce like eggs. Such hens are left free and not caged. Their diets are devoid of steroids, antibiotics, growth stimulating drugs and hormones.
Immunization or vaccination helps in boosting their immunity and protecting them from diseases. It is a positive step towards environmental protection.Meat and meat products, dried legumes, fruits and vegetables, honey, eggs, grains and dairy products are some of the commonly available organic foods. Organic farms are those that follow organic principles for a minimum period of three years. Organic foods are eco-friendly. They prevent environmental degradation and preserve water and energy. Crop rotation helps in conserving the nutrients of the soil.
Renewable resources are utilized. A certain extent of pesticides and its residues might be present. Contaminated water or previous farming methods give rise to such a situation. Pyrethrin, copper, sulfur and light oils are permitted pesticides,that occur naturally. Nutrition is an important aspect of consideration. Organic foods are considered healthy and this is attributed to the absence of antibiotics and chemicals. Rising concerns regarding genetically modified foods, puts forward the alternative of organic foods. Long term health issues related to genetic engineering force individuals to prefer organic foods. Organic foods are commercially available in supermarkets, organic retailers and health food shops. These foods are labeled and certified. Claims, such as ‘free from chemicals’ or ‘natural’ are not analogous to organic foods. Research reveals the non-existence of any difference in the vitamin and mineral content of organic foods, in comparison, to the conventionally grown plants. In spite of this fact, some organic foods are shown to have a higher vitamin C and selenium levels and reduced nitrate levels. Organic farming demands tremendous labour, due to abstinence from herbicides and pesticides. The products are synthesized in a small scale concept and undergo a separate processing technique. Thereby, the rates are triggered.
Soil fertility is lost due to fertilizers usage. Water salinity and growth of blue green algae increases. Green animal manure and physical weed techniques are used. Taste of organic foods depends on individual choice. Organic foods are safe to consume, due to the non-alteration of the nutrients.
Health Food
Health food are basically foods that help you to maintain health; physically and mentally both.
Good nutrition and safe food is very important for all people across the world and eating healthy foods and a balanced meal helps to protect and promote good health.This can be achieved with the help of a food pyramid which guides you how much to eat from a particular food group, how to make wise choices from that group and how to prepare to prevent any nutrient loss.
A healthy food pyramid also helps to plan meals, teach the serving or portion size and gives smart tips to maintain our ideal body weight.
To ensure that you are including a health food in diet remember these points
1-Include complex carbohydrates in the form of whole cereals, whole wheat and wheat products, brown rice and other millets in diet to get energy.
These are also rich in dietary fiber, vitamins and minerals.
2-Whole pulses, sprouts and soy are very essential source of protein in a vegetarian diet. Soy protein is of more significance as besides being a very good source of protein it also supplies n-3 fatty acids which are necessary for various functions in the body.
3-Skimmed milk and skim milk products, lean meat, fish, egg and de skinned chicken also provides good quality protein and are healthy if consumed in recommended amounts.
4-Include at least 9-10 servings of fresh fruits and vegetables out of which eat one dark green and one orange vegetable daily.
5-Take minimum amounts of ‘empty calories’ that comes from sugar and also concentrate not only on the quantity but also the quality of fat that is being consumed.
2-Whole pulses, sprouts and soy are very essential source of protein in a vegetarian diet. Soy protein is of more significance as besides being a very good source of protein it also supplies n-3 fatty acids which are necessary for various functions in the body.
3-Skimmed milk and skim milk products, lean meat, fish, egg and de skinned chicken also provides good quality protein and are healthy if consumed in recommended amounts.
4-Include at least 9-10 servings of fresh fruits and vegetables out of which eat one dark green and one orange vegetable daily.
5-Take minimum amounts of ‘empty calories’ that comes from sugar and also concentrate not only on the quantity but also the quality of fat that is being consumed.
Health foods can also refer to the foods that are grown organically and are free from chemicals.
Certain vitamins and minerals like vitamin C, beta carotene, selenium, magnesium, calcium, chromium, boron and lithium are many times higher in organic foods compared to the normal counterparts. These foods are very expensive and not cost effective for a simple reason as their production is lower, more labor intensive and has lower yields compared to the commercial methods. Certain foods are also labeled as ‘health food’ as they are specially fortified with various nutrients. These fortified foods are often rich in vitamins and minerals, but it is very important to read the product label and decide according to ones requirement before its consumption. The need for any dietary supplements is nil if an individual is on a balanced diet and includes variety of healthy foods in meals.
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