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. 

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

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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 

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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.

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

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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

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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. 

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

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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

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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.

Biological Definition:  An unhealthy substance that is made through the chemical process of hydrogenation of oils.

1. DRINKS

  • Coffee creamer

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2. SNACKS

  • Crackers

  • Microwave popcorn

3. OTHERS

  • Vegetable shortenings

  • Stick margarine

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