SATURATED FATS, UNSATURATED FATS, TRANS FATS,COOKING OILS and the rest of the Abacha ncha story.

NOVEMBER 15 2008.
SATURATED/UNSATURATED FATS, COOKING OILS, TRANS FATS

A CONTINUATION--And-- CONCLUSION.

Saturated fat and Unsaturated fat are the two main categories of fats that appear in foods. Saturated fat is distinguished from unsaturated fat in that there are no double bonds between carbon atoms in its chemical makeup, so that the fatty acids are saturated with hydrogen.Naturally occurring saturated fat, such as the fat found in animal-based foods, and a few plants namely Palm oil and Coconut oil congeal when cool, while naturally occurring unsaturated fat, such as olive oil, remains fluid.An unsaturated fat is a fat or fatty acid in which there are one or more double bonds in the fatty acid chain. A fat molecule is monounsaturated if it contains one double bond, and polyunsaturated if it contains more than one double bond. Where double bonds are formed,hydrogen atoms are removed,--Thus, a saturated fat is "saturated" with hydrogen atoms.In cellular metabolism hydrogen-carbon bonds are broken down - or oxidized - to produce energy, thus an unsaturated fat molecule contains less energy (i.e fewer calories) than a comparable sized saturated fat.Also, the greater the degree of unsaturation in a fatty acid, the more vulnerable it is to (rancidity (spoiling). That means that saturated fatty acids last longer than unsaturated fatty acids. An oil with saturated fatty acids (palm oil, Coconut oil) will have longer shelf life than an oil with monounsaturated fatty acid (Olive,Peanut,canola),which will in turn have longer shelf life than an oil with polyunsaturated fatty acid (Sunflower,Corn,Safflower, Soy oil ).Saturated fats can become solids (congeal) at room temperature while unsaturated fats are liquid at room temperature. Saturated fat is less likely to spoil than Unsaturated fat.Saturated fats give an unhealthy boost to cholesterol levels while unsaturated fats don't.Saturated fats come from mostly animal sources with the few exceptions already mentioned( palm and coconut oils.) If your cholesterol levels are alright and you live a healthy lifestyle, you don't have to worry too much about these oils.When unsaturated fats are "hydrogenated"--- hydrogen added, ( they become solidified so they resemble butter at room temperature) Examples are margarine and trans fats. That's why butter which is from animal source and has saturated fat is not really worse than margarine, which is from plant source but at the same time, the unsaturated fat has been hydrogenated making it like saturated fat and is now in solid form and equally as bad. They continue to raise cholesterol levels like butter and also they lower the good lipoprotein(HDL) which carries good cholesterol.

To avoid confusing people, the recommendation is as follows:For healthy people who have normal cholesterol and triglyceride levels, who are active and eat a balanced diet, you can use any oil you like, to moderation. Avoid rancid (spoilt oil).
For people with cholesterol and triglyceride problems and cardiovascular disease , avoid oils with saturated fats and also hydrogenated unsaturated fats. These will make matters worse, will actually boost your cholesterol levels. Best choices are Olive, peanut or Canola oil
( monounsaturated) Do not use peanut (groundnut oil) if you are allergic to peanuts.

Despite all the bad rap palm oil receives, it remains a very good oil with a lot going for it. Yes, it has saturated fatty acids but it also contains many potent antioxidants, including beta-carotene, pro-vitamin A carotenoids and tocotreinols, a form of vitamin E. These give it the bright red color and rich flavor. If you love palm oil and have no cholesterol and wieght problems, by all means continue to enjoy it, especially in Abacha ncha and as long as you don't use too much of it or use spoilt rancid oil.
Coconut oil has been hailed for it's benefits for the skin, hair, weight loss, increased immunity, stress relief, to mention a few. These benefits of coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, anti fungal, antibacterial, and emollient.

The Trans-fat story:
When consumers became aware of the drawbacks of saturated fats and started trying to avoid them, food makers made a quick brilliant change. The saturated fats---- palm oil, coconut oil , animal fat were replaced with trans-fats which are actually unsaturated oils to which hydrogen atoms have been added ( hydrogenation) making them like saturated fats like butter, animal fat or solid palm oil, to be used in baked goods and margarine. The baked goods with trans fats also had long shelf lives. On the label, the fat did not show and people were deceived thinking the products were fat-free. It took the Obesity epidemic for this practice to be exposed. Nowdays, the trans fats are also listed on the label.

THINGS TO REMEMBER:
1. When a product is labelled " Cholesterol Free", it may still be loaded with fat.
CHOLESTEROL and FAT are not synonymous ( the same).
Fat is for Energy.
Cholesterol has numerous functions some of which were mentioned in the first part of this write up.
A good example of food with zero cholesterol but plenty of fat is the Avocado, which is cholesterol- free but is still packed with unsaturated fat

Saturated fats tend to cling together and form artery-clogging plaques like cholesterol while unsaturated fats are larger and slide past each other, leaving blood vessels clear. In other words, unsaturated fats will not clog your arteries, but you will still gain weight with too much of them.

CONCLUSION:
The name of the game is using these oils in moderation, and not going over the daily fat requirement in your diet by maintaining a balanced diet and being active, with regular exercise and getting enough sleep.
Being in a good mood also helps keep you healthy. Some Endorphin boosters (endogenous morphine) which your body releases for good mood, makes you feel good, (high ) are hot pepper,( believe it or not), thinking positive thoughts, laughter,exercise, dark chocolate, sunlight -exposure,massage therapy, Orgasm.

Ps: If you have ulcers or are allergic to pepper, then avoid it. Other than that hot pepper in addition to being an endorphin booster, helps clear stuffy noses, and helps in many other ailments---http://www.shirleys-wellness-cafe.com/cayenne.htm

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