Fat,
a naturally occurring substance in food, plays an important
role in nutrition. It is one of three main macronutrient
groups that supply calories in food (the other two are protein
and carbohydrate). Fat is a concentrated source of energy.
While carbohydrates and protein provide 4Kcal/gm, fats provide
9Kcal/gm of energy. Fat includes what we commonly call "oils"
and "fats". Fats are used to store energy in the
body, provide essential fatty acids required by the body
and help in transportation of fat-soluble vitamins (A,D,E
& K) through the blood. Apart from making the food more
tasty and palatable fat acts as an excellent heat transfer
media in cooking, frying and baking applications.
Composition
Fats and oils are made up of basic units called fatty acids.
Each type of fat or oil is a mixture of different fatty
acids.
Saturated Fatty Acids
(SAFA) are found mainly in animal sources such as
meat and poultry, dairy fat vegetable oils like Coconut
oil, Palm kernel oil and Palm oil. Saturated fats are
usually solid at room temperature. Oils rich in SFA are
known as Saturated oils.
Monounsaturated Fatty
Acids (MUFA) are found mainly in vegetable oils such
as Canola, Olive, Mustard and Groundnut oils. They are
liquid at room temperature. Oils rich in MUFA are known
as Mono unsaturated oils. The American Heart Association
(AHA) suggests that MUFA rich diet reduces risk of heart
diseases. High MUFA diet lowers total and LDL Cholesterol
without affecting the HDL Cholesterol level and also lowers
triglycerides.
Polyunsaturated
Fatty Acids (PUFA) are found mainly in vegetable oils
such as kardi Sunflower, Corn, Soya and Cottonseed oils.
Polyunsaturated fats are also the main fats found in seafood.
They are liquid at room temperature. Specific polyunsaturated
fatty acids, such as linoleic acid (omega-6) and alpha-linolenic
(omega-3) acid, are called essential fatty acids. These
are not synthesized in our body but are vital as they
are necessary for cell structure and making hormones.
Essential fatty acids hence are obtained from foods we
consume. Oils rich in PUFA are known as polyunsaturated
oils.
As per recommended dietary guidelines of WHO/
Japanese Heart Association/ American Heart Association the
ideal ratio of SFA: MUFA: PUFA should be 1:1.5:1
Fat,
a naturally occurring substance in food, plays an important
role in nutrition. It is one of three main macronutrient
groups that supply calories in food (the other two are protein
and carbohydrate). Fat is a concentrated source of energy.
While carbohydrates and protein provide 4Kcal/gm, fats provide
9Kcal/gm of energy. Fat includes what we commonly call "oils"
and "fats". Fats are used to store energy in the
body, provide essential fatty acids required by the body
and help in transportation of fat-soluble vitamins (A,D,E
& K) through the blood. Apart from making the food more
tasty and palatable fat acts as an excellent heat transfer
media in cooking, frying and baking applications. 