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Fats, health and fat loss FATS, HEALTH AND FAT LOSS
It should be obvious from the discussion above that fats in food are not necessarily bad. In fact, a severe restriction of polyunsaturated fats may compromise the intake of essential fatty acids and vitamin E. As the human body requires a minimum daily fat intake, it is neither wise nor practical to advocate a 'no-fat' diet.
The health implications of particular fats and oils are influenced by the proportion of different fats they contain. For example, olive oil is described as a monounsaturated fat but olive oil also contains polyunsaturated and some saturated fatty acids. Its predominant fatty acid is the monounsaturated oleic acid, so it is called monounsaturated. Margarines are often thought to be made up of polyunsaturated fats—in fact, about 20 per cent of the fat in these products is saturated fat. They also have some monounsaturated fatty acids and up to 15 per cent of the undesirable trans fatty acids. Their total polyunsaturated fat content makes up about half the fat they contain.
The percentage of different fatty acids is really only important if the total amount of fat in the food is significant. The fat content of both margarine and butter for example is about 80 per cent. This means that for every 100g they have 80g of total fat. One teaspoon—about the equivalent of a thin spread on a slice of bread—would contain about 4g of fat. About 30-40 per cent of the margarine will be cholesterol-raising fats (saturated plus trans) or about 1.5g per teaspoon. Butter, on the other hand, rates a high 60 per cent saturated and 5 per cent trans fatty acids in every 100g, or about 2.5g per teaspoon. The total fat content and the total energy in both products however are equal. By contrast, a food such as an egg has about 6g of fat, of which 2g is saturated (all of this in the yolk—egg white has no fat) which is midway between a thin spread of margarine and a thin spread of butter. The occasional consumption of small quantities of any of these foods (a teaspoon of spread or a whole egg) is likely to have little effect on the intake of both saturated and total fat. This fact contrasts with common consumer beliefs regarding the perceived fat contents of margarine, butter and eggs.
One other postulated health implication is the susceptibility of fats to 'oxidise' (a chemical alteration to the fat molecule caused by reactions with oxygen 'free radicals'). Polyunsaturated fatty acids (PUFAs) are the most susceptible to oxidation, especially the long chain highly unsaturated Omega-3 fish oils (which is why fish 'goes off faster than meat which contains mainly saturated fat). Balanced against this is the intake of antioxidants, especially vitamins C, E and beta carotene. Oxidised fats and other compounds in the body have been linked to many detrimental processes, including atherosclerosis, cancer formation, cataracts and ageing. Research is still intense in this area and many answers about oxidation and health effects are not yet available.
Monounsaturated fats (i.e. olive oil, canola oil, avocados) are generally seen as the best type of fat for health purposes. They tend to reduce blood cholesterol at least as well as the polyunsaturated, but don't oxidise as readily and have no known links with other health problems. In the case of olive oil, a major source of monounsaturated fat, we also have a long history of people safely consuming substantial amounts of it without apparent detrimental effects. Its major virtue may be not only that it contains a good mix of fatty acids, but that it also contains a wide variety of antioxidants. However, olive oil still contains the same energy, gram for gram, as other types of fats. And while there is some recent research now querying the fat storing potential of all fats, the prudent advice for those interested in lowering or maintaining body fat is still to decrease all fats in the diet.
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