Fat Facts

Saturated Fatty Acids

  • These fats are generally solid at room temperature
  • Need to watch intake of Saturated fatty acids, as these can raise LDL (bad) cholesterol
  • It is therefore recommended that no more than 10% of daily calories comes from Saturated fats
Monounsaturated Fatty Acids
  • Liquid at room temperature & come mostly from foods like olives, avocados as well as nuts
  • Semi-congealed if cold
  • Monounsaturated fatty acids are the best fat as they reduce LDL (bad) cholesterol & raise levels of the HDL (good) cholesterol
  • It is recommended that 10-15% of your daily calories comes from these fats

Polyunsaturated Fatty Acids
  • These fats are liquid, even when stored in the fridge
  • Oils such as sunflower & safflower contain polyunsaturates as well as oily fish like tuna
  • Again lower LDL (bad) cholesterol but less effectively than monounsaturated fats
  • Also contain essential fatty acids, which are essential to the body as the body can’t make them
  • Recommended that up to 10% of daily calories should come from polyunsaturated fats
Trans Fatty Acids
  • Trans fats are formed when vegetable oils are processed into a solid fat through a process of hydrogenation
  • Found in many processed foods, biscuits, cakes, pastries etc.
  • Act like saturated fats by raising LDL (bad) cholesterol but also lower the HDL (good) cholesterol creating a double negative effect
  • Recommended that no more than 2% of your calories should come from trans fat

Oil Extraction Methods

Expeller Pressed

  • This process uses mechanical (physical) pressure to extract oil from the source
  • Heat is generated in the process through friction of the pressing & temperatures may be as high as 185°F depending on the hardness of the seed or nut
  • Expeller pressed oils include, Toasted Sesame oil , Hazelnut oil, Walnut oil and Sweet Almond oil
  • Oil is extracted by crushing (not necessarily mechanical) can produce some heat
  • Oils obtained by pressing are Red Palm oil, Organic Coconut oil and Olive oil (all flavored and dipping oils)

Cold Pressed
  • Pressing below 120°F
  • Cold pressed oils include Extra Virgin Olive oil, Avocado oil, Pumpkinseed oil and Macadamia Nut oil
Solvent Extraction
  • Process uses Hexane to extract the oil chemically. Good example of a solvent extracted oil is Grapeseed oil, which is very difficult to extract, due to the size of the seeds and the small amount of oil contained in each seed
  • Seeds are first expeller pressed and then the rest of the oil is solvent extracted
  • Extremely well regulated and is the only solvent used in this type of extraction
  • The regulations also extend to the finished product, where any residue of Hexane is less than 1 part per million
  • Oils obtained by solvent extraction are Grapeseed, Sunflower and Canola oil

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