Recently, I have noticed a number of health channels and documentaries on TV reflecting on culinary oils and spreads; how often should we consume them? Which types should we consume more of? Is it a healthy choice to consume these daily? I found my interest sparked when the revised Eatwell Guide was released in March 2016 showcasing oils and spreads as part of a healthy and balanced diet.
So why do Public Health England recommend oils and spreads over other fatty foods? Surely fat is fat?
Indeed, oils and spreads are largely composed of triacylglycerides so the main nutrient they provide is fat. However, research suggests that it is the type of fat and constitution of fatty acids that associates us with a higher risk of disease or a better prognosis for health. Goedkoop Nike Air Max Much of the modern dietary advice focuses around the balance of fatty acids and the subsequent effect these will have on our blood cholesterol. asics gel lyte 3 hombre azules Plant-based fats tend to be liquid at room temperature (oils), whilst animal fats are solid at room temperature (spreads).
Animal fats are higher in saturated fatty acids whilst plant based oils tend to contain a mix of unsaturated fatty acids (monounsaturated, MUFA and polyunsaturated, PUFA). Nike Air Max 2017 Heren zwart Unsaturated fats have shown to have positive and protective effects on health by improving cholesterol profiles and reducing heart disease risk.
In dietary practice, certain ‘cardio protective’ recommendations don’t consist of a diet that is low in fat. Canotta Indiana Pacers adidas sandały dziecięce Instead, these diets include unsaturated fats as the predominant form of dietary fat (fats from vegetable oils and nuts) with a lower intake of saturated and Trans fats. Foods high in Saturated Fats: Animal Fats, Meat, full fat Dairy, Coconut Oil, Palm Oil Foods high in Unsaturated Fats: Olive Oil, Nuts, Avocado Foods high in MUFA: Most Plant Oils (Olive, Rapeseed, Sunflower) Foods high in PUFA: Oily Fish, Nuts, Seeds
So why do we need fat?
Physiologically, fat provides us with energy and essential fatty acids that our bodies cannot make. Marshawn Lynch Seattle Seahawks Jersey In addition, fat carries fat-soluble vitamins around the body and is necessary for their absorption. asics elite 3 We can establish then, that fat is important and should be consumed as part of a healthy balanced diet. Nike Free Rn Flyknit Donna However, the amount and nature of the fats we consume should be considered carefully. Troy Polamalu – USC Trojans nike air max 1 For more information and advice on dietary fat, please see the reference list below. Thanks for reading! Grace British Nutrition Foundation. asics mexico patike Air Jordan 13 Uomo (2009). Culinary Oils and their Health Effects. [Online]. Scarpe Jordan Basket Available at: https://www.nutrition.org.uk/attachments/113_Culinary%20oils%20and%20their%20health%20effects.pdf British Nutrition Foundation. (2009).
Oils and Fats in the Diet.