CONTENT Fat in the Diet Fatty Acids Hydrogenation

CONTENT Fat in the Diet Fatty Acids Hydrogenation What is trans fat? Why Trans Fats Why are we concerned? Why is trans fat so bad? Where is Trans Fats found? Trans Fats in your Food? How can you avoid Trans Fat? What should you eat? Read More 2

Fat In The Diet • Fat is a nutrient that is present as fats and oils in both animal and plant foods. • Fat is a concentrated source of energy • Fat in the diet provides: – taste and satiety – consistency and stability • Fat in the body is Important for : – proper growth – development – Maintenance of good health 3

Fat In The Diet Saturated fats Partially Hydrogenated fat Mono Unsaturated fat FAT Poly Unsaturated fat Hydrogenated fat Trans Fat Types of Fats • Saturated fat • Unsaturated fat: – Monounsaturated – Polyunsaturated • Hydrogenated fat • Partially hydrogenated fat • Trans fat 4

Fatty Acids Saturated Fat (i. e. , saturated fatty acid) H H | | -C - C| | H H Carbon-Carbon Single Bond all bonds are fully “satisfied” Unsaturated Fat (i. e. , unsaturated fatty acid) H H | | -C = C- Carbon=Carbon Double Bond 5

Fatty Acids (Unsaturated) 6

Hydrogenation

What Is Trans Fat? 8

What Is Trans Fat? • Trans fat is partially hydrogenated fat. . • Trans fat is mostly created during “hydrogenation”. • Some double bonds take on “trans” configurations. • Very small amounts may be generated in the deodorization process of liquid vegetable oils. • Trans fat is not generated under normal conditions of cooking or frying with liquid oils. • Fully hydrogenated oils become predominantly saturated fats and do not contain trans fat. Trans Fat (i. e. , trans fatty acids) H | -C = C- | H Hydrogen atoms are on opposite sides of the chain of carbon atoms at the carbon-carbon double bond 9

Why Trans Fats? • Trans fats are more solid than oil, making them less likely to spoil. • They are semi-solid making them more versatile. • Using trans fats in the manufacturing of foods helps foods stay fresh longer and have a longer shelf life. • Trans fats helps food have a less greasy feel. Unsaturated Fatty Acids H | C-C H | C-C Vegetable Oil Trans Fatty Acids Hydrogenation H | C-C | H Margarine 10

Why Are We Concerned? TRANS FAT Trans fats have an unhealthy effect on your cholesterol levels. LDL targets • 160 mg/d. L is considered a high LDL. • 130 mg/d. L and lower is a good target for most healthy people. • 100 mg/d. L is the target if you have other risk factors for heart disease. • 70 mg/d. L is the target if you already have heart disease. HDL targets With HDL cholesterol, higher is better. HDL helps remove excess cholesterol from your body. Higher levels of HDL are associated with a lower risk of heart disease. • 40 to 50 mg/d. L is normal for healthy men. • 50 to 60 mg/d. L is normal for healthy women. • 40 mg/d. L and lower for men or women is considered risky, and the lower the value, the greater the risk. 11

Why Is Trans Fat So Bad? “Bad” cholesterol “Good” cholesterol • Good Fat – Monounsaturated fats – Polyunsaturated fats • Consumed in Moderation – <30% Kcal • Bad Fat: – Saturated Fats – Trans Fats: • 3% of Kcal increases LDL • 6% of Kcal reduces HDL 12

Where is Trans Fat Found? • Fats in foods contain a mixture of fatty acids: – Saturated – Monounsaturated – Polyunsaturated • A large proportion of fatty acids in foods from animal origin are saturated. • Animal foods may contain cholesterol as well. • A large proportion of fatty acids from plant origin are monounsaturated and polyunsaturated. • Some seafood have large proportion of fatty acids. 13

Where is Trans Fat Found? • Small amounts of trans fat occurs naturally in dairy products, beef, lamb and mutton. • Vegetable oils contain very small amount of trans fat, (formed during the refining process. • Products made using currently available partially hydrogenated vegetable oils contain trans fat: – – vegetable shortenings, harder stick margarines, baked goods, crackers, cakes, pastries, cookies, snack foods, fried foods, and some fast foods. candies 14

Trans Fat In Your Food 15

How Can You Avoid Trans Fats? • Read the labels. • Use other sources of fats • Use vegetable oils and soft margarines • Eat more fish • Cut down on high cholesterol foods • Choose foods low in saturated fats 16

How Can You Avoid Trans Fats? • It is important to choose foods with the lower combined amount of saturated fat and trans fat and the lower amount of cholesterol. • Consuming appropriately homemade low fat desserts, low fat dairy products, low fat meats will lower trans fatty acids intakes. • Decreasing the intake of total fats and saturated fat will also reduce trans fatty acids (share similar sources many times). 17

What Should You Eat? 18

Read More • • http: //ific. org/foodinsight/2005/ma/transfatfi 205. cfm http: //www. cfsan. fda. gov/~dms/qatrans 2. html http: //www. mayoclinic. com/health/trans-fat/CL 00032 communicating about Fats http: //www. natural-health-information-centre. com/trans-fats. html http: //www. elmhurst. edu/~chm/vchembook/551 fattyacids. html http: //www. cfs. gov. hk/english/multimedia_pub/multimedi a_pub_fsb_200703. html • http: //www. thepaleodiet. com/nutritional_tools/fats. shtml • http: //www. worldofmolecules. com/foods/trans_fatty_acids. htm • Beware of Trans Fat 19