FATS AND OIL
(DIETARY FATS)
Fats and oil are the food group that plays a significant role in carrying vitamins and functions many biological processes in our body. Alongside this, they are categorized into 4 major types:
saturated
monounsaturated
polyunsaturated
trans.
1.SATURATED FAT
Saturated fats, or the bad fats, are common in discretionary foods and beverages. Also, the destructive effects from this consumption can lead to many critical health risks such as cardiovascular disease and stroke.
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Biological Definition: A fat with a chemical nature in which the carbon atoms are saturated with hydrogen atoms and do not contain double bonds between carbon atoms.
1. FATTY CUTS OF MEAT
New York Strip Steak
Beef Rib eye
Delmonico Steak
Skirt Steak
Pork Ribs
Chicken Thighs
55% Ground Beef
2. FULL-FAT MILK, CHEESE, BUTTER, CREAM
Cheese
Processed cheese (e.g. cheese slices, cheese strings)​: 14 g of Sat. Fats in 24% of fat in cheese
Camembert
Mozzarella
Butter
Unsalted Butter: ​31 mg of cholesterol and 7.2 g of saturated fat.
3. COCONUT AND PALM OIL
Coconut Oil: 87 g of saturated fat in 100 g
Palm Oil: 49 g of saturated fat in 100 g
2.MONOUNSATURATED FAT
Monounsaturated fat, or the good fats, are healthy alternative of saturated fat. It lowers the cholesterol concentration and often formed a liquid state at room temperature.
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Biological Definition: Fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded.
1. AVOCADOS AND NUTS
Avocado: 10 g in 100 g
Nuts
Peanuts: 24 g in 100 g
Hazelnuts: 46 g in 100 g
Cashews: 24 g in 100 g
Almonds​: 14 g in 100 g
Other nut butters: 32 g in 100 g
2. MARGARINE SPREADS
Canola: 64 g in 100 g
Olive oil-based: 73% of monounsaturated fat from other fats
3. OILS
Safflower oil (high oleic): 75 g in 100 g
Sunflower oil: 46 g in 100 g
Peanut oil: 46 g in 100 g
3. POLYUNSATURATED FAT
Polyunsaturated fats are healthy fats like monounsaturated fats, but they are more effective to lower LDL cholesterol than that in monounsaturated fats.
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Biological Definition: Fatty acids that have one double bond in the fatty acid chain with all of the remainder carbon atoms being single-bonded.
1. FISH AND SEAFOOD (OMEGA-3/6)
Mackerel: 5,134 mg of P. fats per 100 g of the fish
Salmon: 2,260 mg of P. fats per 100 g of the fish
Sardines: 1,480 mg of P. fats per 100 g of the fish
Oysters: 435 mg of P. fats per 100 g of the fish
2. VEGETABLE OILS
Corn oil: 55 g of P.fats per 100 g
Soy oil: 58 g of P.fats per 100 g
3. NUTS
Walnuts: 47 g of P.fats per 100 g
Brazil nuts: 21 g of P.fats per 100 g
4. TRANS FAT
Tran fats are unhealthy type of unsaturated fats which can be divided into naturally-occurring(found in the gut of animal) and artificial( food processed by adding hydrogen to solidify a particular liquidized substance) trans fats.
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Biological Definition: An unhealthy substance that is made through the chemical process of hydrogenation of oils.
1. DRINKS
Coffee creamer
2. SNACKS
Crackers
Microwave popcorn
3. OTHERS
Vegetable shortenings
Stick margarine
CONTACT THE ELEMENTS_BK45
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