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The definitive guide to oils, fats and vanaspati
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Saturday, 09 October, 2021, 08 : 00 AM [IST]
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Dr Mohsin Wali
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Fats and oils have been labelled a villain so much so that we often forget how essential they really are for our body. The fat that is absorbed from food is a major source of energy, providing as much as nine calories per gram! It also helps to absorb oil soluble vitamins and minerals.
There are different types of fats and each works on the body differently. Scientists have found that some types of fats are better than others for our long-term health. While all fatty foods contain all types of fats in varying proportions, it’s important to understand the difference between each and consume foods that are rich in good fats, while planning a diet for yourself and your family. Trans fats are most harmful among the types of fats and hence should be avoided as much as possible.
Good cholesterol versus bad cholesterol
Before understanding oils, vanaspati & fats, it is important to know about cholesterol - what is cholesterol and why are some called ‘good’ cholesterol and why some are called ‘bad’ cholesterol. Cholesterol is essentially a waxy substance found in your body and in animal products like meat, eggs and dairy. It plays an important role in the production of hormones, vitamin D and the bile necessary for digesting fats. It’s an essential component of every cell in your body, giving cell membranes strength and flexibility. Since cholesterol doesn’t mix well with blood, it’s transported by particles called lipoproteins, including low-density (LDL) and high-density (HDL). .LDL is often referred to as ‘bad cholesterol’,as it’s associated with the plaque build-up in arteries, while HDL (‘good cholesterol’) helps excrete excess cholesterol from your body. Triglycerides are the most common type of fat in the body. They store excess energy from your diet .A high triglyceride level combined with high level of LDL (bad) cholesterol or low level of HDL (good) cholesterol is linked with fatty build-ups within the artery walls, which increases the risk of heart attack and stroke.
Saturated fats
These fats, as their name suggests, are saturated with hydrogen molecules and contain only single bonds between carbon molecules. This results in saturated fats being solid at room temperature. One of my main reasons for recommending that saturated fats are to be consumed in moderation is because it increases LDL Cholesterol, total/HDL cholesterol ratio and thereby increase risk of coronary heart disease in comparison with unsaturated fats.
Where they’re found: Saturated fats are found in animal products like milk, cheese, butter, and meat, as well as tropical oils, including coconut and palm oil. Fried foods, fast foods, processed meats, etc also contain saturated fats.
Monounsaturated fats
Also known as monounsaturated fatty acids or MUFAs, these are considered more neutral in comparison to all types of fats. It reduces LDL cholesterol concentration and total/HDL cholesterol ratio when taken in replacement for Saturated Fats. When taken in replacement for carbohydrates, MUFAs increase the good HDL cholesterol concentrations.
Where they’re found: Oils like groundnut, sesame, rice bran, mustard, olive, canola, almonds, cashews, pistachios, avocados, pumpkin seeds and eggs.
Polyunsaturated fats
Also known as polyunsaturated fatty acids or PUFAs, these can be further classified into omega-3 (linolenic fat) and omega-6 (linoleic fat) fatty acids. Both these are essential as these cannot be synthesised by the body unlike other fats and hence important to take through dietary sources. Additionally, long chain Omega 3 fats like DHA,EPA shall be taken as part of regular diet at appropriate levels. These fats are necessary for brain function and cell growth in your body, apart from being beneficial to heart health when had in the right amounts. It is to be noted that even excess of PUFA consumption above 11% of energy intake to be avoided.
Where they’re found: Vegetable oils like soyabean, canola, mustard, sunflower, corn, safflower, grapeseed, flaxseed etc, nuts like pine nuts, walnuts, flax and sunflower seeds, fatty fish, such as salmon, herring, sardines and mackerel are rich in Omega 6 and / or omega-3 fatty acids.
Trans fats
Trans fats are most harmful among the types of fats and hence should be avoided. This is the most talked about these days but there is a lot of ambiguity around it. Trans fats (also known as trans-fatty acids or TFAs) have been in the food supply since animals were first domesticated to provide food – at least 10,000 years ago! Yes, you read right! The good old vanaspati has long been the only product highlighted for its TFA content but that is clearly not the case, when in fact responsible vanaspati brands have kept this in check abiding to the government norms. Whether it’s your healthy glass of milk or delicious plate of meat, they both contain natural TFAs. There is a divided view that TFAs from natural sources are not harmful, however the dietary recommendations from both WHO & ICMR have till date considered these natural sources of TFA to be consumed within the maximum permissible energy limits as like TFAs from PHVOs.
The total intake of TFAs shall be as low as possible and at the maximum 1% daily energy intake level and this translates to around 2.2 gram maximum of trans fat per day for an average adult energy intake of 2000kcal per day. So, it is advisable to be aware and informed so you can consume them in moderation. Despite TFAs can be found in everything from bakery products to samosas and popcorn, our cumulative consumption of it has decreased over the years. Thanks to the efforts of the edible oil industry which enabled reduction of TFA in our diets. It would therefore be perfectly fine to, for example, use in moderation a vanaspati from a responsible brand, as a cooking medium.
Where they’re found: Dairy products like milk, butter, eggs, meats, partially hydrogenated vegetable oils, refined oils, processed foods like cookies, crackers, fried snacks, baked goods and fast foods.
My advice
Indulge in informed consumption. Make sure you know your dietary requirements for your lifestyle, read the ingredients on products you buy off supermarket shelves and track what types of fats you are choosing and in what quantity. Don’t believe diets that tell you to give up fats completely, as your body needs them for proper functioning. Eating right and moderation in everything is the key to good health and longevity.
(The author is an eminent internist and physician with four decades of experience)
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