Health
Fat is needed by the body for the absorption of fat-soluble vitamins A, D & E
Vegetable oils are one of the few sources of Essential Fatty Acids (EFA’s) – linoleic & linolenic acid.
It is thought that an ideal diet might provide 25% of calories from oils & fats
FAT FACTS
Saturated Fatty Acids
- These fats are generally solid at room temperature & are mainly found in animal products as well as manufactured foods
- Need to watch intake of Saturated fatty acids, as these can raise LDL (bad) cholesterol
- It is therefore recommended that no more than 10% of daily calories comes from Saturated fats
Monounsaturated Fatty Acids
- Liquid at room temperature & come mostly from foods like olives, avocados as well as nuts
- Semi-congealed if cold
- Monounsaturated fatty acids are the best fat as they reduce LDL (bad) cholesterol & raise levels of the HDL (good) cholesterol
- It is recommended that 10-15% of your daily calories comes from these fats
Polyunsaturated Fatty Acids
- These fats are liquid, even when stored in the fridge
- Oils such as sunflower & safflower contain Polyunsaturates as well as oily fish like tuna
- Again lower LDL (bad) cholesterol but less effectively than Monounsaturated fats
- Also contain essential fatty acids, which are essential to the body as the body can’t make them
- Recommended that up to 10% of daily calories should come from Polyunsaturated fats
Trans Fatty Acids
- Trans Fats are formed when vegetable oils are processed into a solid fat through a process of hydrogenation
- Found in many processed foods, biscuits, cakes, pastries etc
- Act like Saturated Fats by raising LDL (bad) cholesterol but also lower the HDL (good) cholesterol creating a double negative effect
- Recommended that no more than 2% of your calories should come from Trans Fat
Oil Extraction Methods
Expeller Pressed
- This process uses mechanical (physical) pressure to extract oil from the source
- Heat is generated in the process through friction of the pressing & temperatures may be as high as 185'F depending on the hardness of the seed or nut
Cold Pressed
- Expeller Pressing below 120’F
Solvent Extraction
- Process uses Hexane to extract the oil chemically. Good example of a solvent extracted oil is Grapeseed oil, which is very difficult to extract, due to the size of the seeds and the small amount of oil contained in each seed
- Extremely well regulated and is the only solvent used in this type of extraction
- The regulations also extend to the finished product, where any residue of Hexane is less than 1 part per million