Sources of Fats in the Diet
• Hard fats and oils – the composition of these most obvious sources of fat will depend upon the origin. Hard animal fats such as lard and suet will contain a greater percentage of saturated fats. Butter contains milk fat and will also contain a high proportion of saturated fats because it is hard at room temperature.
Margarines and lower fat spreads have variable amounts of the different types of fat, some being high in poly- or monounsaturated.
Historically, these unsaturated spreads were artificially hardened by an industrial process known as hydrogenation, where polyunsaturated oils have hydrogen bubbled through at high temperatures, to create a hard spread (while the original oils would have been liquid at room temperature).
However, this process leads to the production of trans-fatty acids, which have since been linked to cardiovascular disease. Manufacturers of unsaturated spreads have now begun to develop processes that do not result in the formation of trans-fats.
Vegetable oils, from plant seeds (linseed, rapeseed, sunflower seed, etc) or from the fruit (avocado, olive and most nuts) have variable fatty acid composition. Many are good sources of omega 6 fatty acids and monounsaturated fatty acids.
Only linseed oil is a good source of omega 3 fatty acid.
Notably, palm oil and coconut oil are rich in medium chain saturated fatty acids.
• Milk and dairy products – The fats present will depend upon whether the product is made from skimmed, semi-skimmed or full fat milk.
Milk fat tends to have a high proportion of short and medium chain saturated fatty acids plus long chain saturated and monounsaturated fatty acids. A small proportion of the fats are naturally in the trans configuration.
• Eggs – provide a significant source of fat (mainly saturated and monounsaturated fatty acids) and cholesterol, most of which is housed in the yolk. This explains the preference by bodybuilders to use only a few yolks and to consume more whites, for a high protein, low fat food source.
Further Articles
Below are related articles that may be of interest to you. To view one simply click the link below and the article will be displayed.
