by Katie Haarala

Welcome to Food Science 101! The class where we will unveil the mystery that is fat, specifically in the form of oils. Gear up those super smart brains, locate your nearest writing utensil, prepare for fun, and how about consuming a teaspoon of olive oil, just for good health’s sake. It is, we will find, a fantastic source of monounsaturated fat!

Fats play a medley of roles in the preparation of our food along with our overall nutrition status. Not only do fats provide a great deal of flavor and palatability through their moist texture, they also provide essential components that our bodies are not able to make on their own; so we must obtain these components through the diet. 

For instance, we have heard much of the discussion of omega-3 fatty acids and how they are necessary for heart and brain health; however, these omega-3 fatty acids are not ones that can be synthesized in our bodies and must, yes MUST, be consumed in our diet. 

Yet another reason that fat is an imperative component of our diet is the fact that it allows our fat-soluble vitamins (specifically vitamins A, D, E, and K) to be better absorbed into our bodies’. That’s right, you are currently receiving the “go-ahead” to enjoy fat, in moderation, of course.    

Next sub-point on the terrific topic of flavorful fat: what makes one fat better than another?

First things first, all fat molecules are triglycerides. This means that all fats are composed of one section of glycerol and three fatty acids. Now, each one of these fatty acids is comprised of a different number of carbon atoms with hydrogen atoms attached. This carbon-hydrogen bonding pattern is one that deciphers whether or not the fatty acid is deemed a saturated, monounsaturated, or polyunsaturated fatty acid. 

Alright, stick with me, start tapping those pencils and firing up those brainy brains, so we can discuss how these different fatty acids not only play a role in your health, but also determine the quality of your salad dressings, sautéed veggies, or any other dish that contains fat.  First, let us unveil exactly what these different fats we’ve heard rattled off in health articles and belabored by health professionals really are, and of course, where they can be found.

Saturated fatty acid: This means that all the available carbon-bonding positions have a hydrogen atom attached.  These types of fats can be found in animal products, processed foods such as pies, cookies, and pastries, along with vegetables oils such as coconut oil, palm oil, and palm kernel oil.  For health purposes, saturated fat is to be consumed in moderation meaning no more than 7-10 % of our daily calories should be stemming from saturated fats. In excess, saturated fat can have an artery clogging effect on our vascular systems and can put us at risk for a variety of diseases so, again, consume this type of fat in moderation.

Monounsaturated fatty acid: This means that one spot on the carbon chain is not occupied by hydrogen and is available for further bonding.  Monounsaturated fats are found in almonds, walnuts, avocados, olives, and cold-pressed extra virgin olive oil.  This, along with omega-3 fatty acids, is one of the best forms of fat for us to consume as it assists with a healthy heart and brain, and strengthens our cell membranes. 

Polyunsaturated fatty acid: This means there are multiple spots on the carbon chain that are not occupied by hydrogen and are available for further bonding.  Specific types of polyunsaturated oils include sunflower oil, safflower oil, sesame oil, and corn oil.  These types of fats are not the worst kind of fat, but they are not the best either; choose these types of fats in moderation.  Generally, these types of fats stem from healthy sources, but it has been found that by the time they reach the consumer, they have been over-processed and may have an inflammatory type effect that can may be associated with heart disease, arthritis, and cancer, if consumed in excess

Hydrogenated oil/ Trans fatty acid: These are processed vegetable oils that were once unsaturated and are now artificially saturated with hydrogen so they would become solid at room temperatures.  This process changes the chemical structure of the fat and becomes an enemy to our bodies by lowering our HDL (good) cholesterol and raising LDL (bad) cholesterol.  This is a form of fat that is dangerous to our bodies and can be present in margarine, shortening, pastries, rolls (etc.) Make sure to not only read the food label, but check the ingredients list for any “hydrogenated vegetable oils” as this is a sure sign that trans fatty acids are present.  This type of fat should not be consumed at all.  Step away from the pastry, sir!

Now that we have a basic understanding about different structures of fat and oils, which to choose more of, and which to choose less of, let us incorporate the knowledge into the art of cooking and creating!

When we cook with oil, heat can damage the nutrients found within in the oil and form free radicals (side note: free radicals are an undesirable byproduct of heating oils to too high of temperatures and can wreak havoc on our bodies’ cells). The more saturated a fat is, the more stable the molecule is when it comes into contact with heat. 

For instance, scientifically (not nutritionally) speaking, butter, palm oil and coconut oils are saturated and, therefore, are more stable and have a higher smoke point than a monounsaturated oil such as olive oil or a polyunsaturated oil such as safflower oil.  Basically, this means that the more saturated fats are not damaged quite as quickly and will most often lead to a higher quality product at the end of the cooking process.  Since we want to be consuming a higher amount of monounsaturated and even polyunsaturated fatty acids in comparison to saturated fats, I’m urging us to try cooking without heated oils. 

Use methods such as steaming, grilling, or broiling, to cook the meal and add the healthy fat, such as olive oil, to the finished product.  If you are looking to sauté your dish, try using vegetable or chicken broth in place of the heated oils.  You will find that your vegetables are tender and flavorful even without that added heated oils. Delicious, indeed!

Another easy way to incorporate healthy fats into your daily dish is through the use of a homemade salad dressing, say, vinaigrette. Just follow the following format, toss in flavors as you please, and enjoy a dressing that doesn’t come with a side of guilt!

  • 2 parts extra-virgin cold pressed olive oil (as the olive oil is a monounsaturated fatty acid and the healthiest choice)
  • 1 part balsamic vinegar
  • Wisk to combine

To that flavor combination, add a variety of herbs and spices to accompany the dish you are preparing.  For instance, to create Italian style vinaigrette, toss black pepper, dried oregano, basil, and thyme, salt, and fresh pressed garlic to the mix.

This is what I mean when I say, “eat intelligently”, for knowledge is surely power; power to help you make the most nutritious choices, power to help you live a long and healthy life.  Here’s to you and yours:

Eat Intelligently!

Katie

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About Katie Paige Haarala

Kate Paige Haarala is a registered dietitian (R.D.) from Minnesota who has an undying passion for nutrition education and helping others incorporate healthy dishes into their daily menu.  She graduated from Concordia College in Moorhead, MN with a Bachelor of Arts degree in Food, Nutrition & Dietetics along with a Bachelor of Arts degree in Exercise Science. You can catch more of Katie on her blog by clicking here.