Highly processed foods include:. By limiting these highly processed foods, the amount of saturated fat you eat will decrease, as well as sugar, sodium and trans fats. Read more about highly processed foods. Since September , the addition of trans fat to food products has been banned by the Canadian government. Artificial trans fat was a type of fat that was added to some food products to improve taste and texture and extend their shelf life.
However, trans fats can increase your risk of heart disease by increasing your unhealthy LDL cholesterol and decreasing your healthy HDL cholesterol. Focus on a healthy balanced diet of vegetables and fruit , whole grains , and protein from a variety of sources such as legumes, nuts, lower-fat dairy and alternatives, lean meats, and fish.
Limit how many highly processed foods you eat. Look at the big picture rather than fat alone. By limiting highly processed foods and choosing whole, natural foods, especially more plant-based foods, you reduce the amount of saturated fat in your diet. The amount of fat a child or adolescent needs depends on their height, build, gender and activity level. Young children need a slightly higher amount of fat for growth and development, but the need decreases as they grow older. The foods that raise your blood cholesterol the most are high in saturated fat, like: fatty meat and whole-fat dairy products, snack foods and some ready-prepared foods.
Foods that have high levels of dietary cholesterol include:. Soft soaps, made with potassium salts, are more expensive but produce a finer lather and are more soluble.
They are used in liquid soaps, shampoos, and shaving creams. Dirt and grime usually adhere to skin, clothing, and other surfaces by combining with body oils, cooking fats, lubricating greases, and similar substances that act like glues. Because these substances are not miscible in water, washing with water alone does little to remove them.
Soap removes them, however, because soap molecules have a dual nature. One end, called the head , carries an ionic charge a carboxylate anion and therefore dissolves in water; the other end, the tail , has a hydrocarbon structure and dissolves in oils.
The hydrocarbon tails dissolve in the soil; the ionic heads remain in the aqueous phase, and the soap breaks the oil into tiny soap-enclosed droplets called micelles , which disperse throughout the solution. The droplets repel each other because of their charged surfaces and do not coalesce. The double bonds in fats and oils can undergo hydrogenation and also oxidation.
The hydrogenation of vegetable oils to produce semisolid fats is an important process in the food industry. Chemically, it is essentially identical to the catalytic hydrogenation reaction described for alkenes.
In commercial processes, the number of double bonds that are hydrogenated is carefully controlled to produce fats with the desired consistency soft and pliable. Inexpensive and abundant vegetable oils canola, corn, soybean are thus transformed into margarine and cooking fats. In the preparation of margarine, for example, partially hydrogenated oils are mixed with water, salt, and nonfat dry milk, along with flavoring agents, coloring agents, and vitamins A and D, which are added to approximate the look, taste, and nutrition of butter.
Preservatives and antioxidants are also added. In most commercial peanut butter, the peanut oil has been partially hydrogenated to prevent it from separating out. Consumers could decrease the amount of saturated fat in their diet by using the original unprocessed oils on their foods, but most people would rather spread margarine on their toast than pour oil on it.
Many people have switched from butter to margarine or vegetable shortening because of concerns that saturated animal fats can raise blood cholesterol levels and result in clogged arteries. However, during the hydrogenation of vegetable oils, an isomerization reaction occurs that produces the trans fatty acids mentioned in the opening essay.
However, studies have shown that trans fatty acids also raise cholesterol levels and increase the incidence of heart disease. Trans fatty acids do not have the bend in their structures, which occurs in cis fatty acids and thus pack closely together in the same way that the saturated fatty acids do. Fats and oils that are in contact with moist air at room temperature eventually undergo oxidation and hydrolysis reactions that cause them to turn rancid, acquiring a characteristic disagreeable odor.
One cause of the odor is the release of volatile fatty acids by hydrolysis of the ester bonds. Butter, for example, releases foul-smelling butyric, caprylic, and capric acids. Look out for the words 'partially hydrogenated fat' on the label as they contain trans fats and avoid these as much as possible. Some trans fats are present in dairy foods and red meats, but only in small amounts and these are thought to be safe to eat. Fats are very high in energy so they can lead to weight gain, so you need to keep an eye on how much you eat in total.
About a third of your energy should come from fat. Keep the amount of saturated fat you eat down by swapping foods high in saturated fats for foods which are higher in unsaturated fats or low in fat altogether.
Check the labels on foods to see how much fat and saturated fat they contain. Some labels are colour-coded which helps you to make a quick decision.
See more ideas for cutting down on saturated fats. When you are frying, roasting, grilling or barbecuing, the cooking temperature will be very high, so you need to choose oils that are stable at high temperatures and have a high 'smoke point'. The smoke point is the temperature at which the oil starts to smoke, which is different for all oils. When an oil starts to smoke, the fat breaks down and harmful substances are produced.
Whichever cooking method you choose, use small amounts of oil as they are still high in calories. Repeat frying with a deep fat fryer can also lead to harmful substances and trans fats forming over time, so it's best to avoid deep frying. If you do, use the oil once and then throw it away. Get ideas for healthy snacks that are low in saturated fats. Tempted to try something new? Looking for healthy recipes? Look no further! Our recipes are low in saturated fat and heart healthy.
What we eat can have a big effect on our cholesterol and triglyceride levels, so changing your diet is one of the most important things you can do. By continuing to browse the site you are agreeing to our use of cookies. Continue Find out more. Why we need to eat some fats for energy to absorb some vitamins from food, these are the fat soluble vitamins, A, D E and K for a healthy immune system for our brains to function.
Types of fats There are two main types of fat — saturated and unsaturated — and we need some of each. Emulsifiers are substances that can aid in this process. There are natural emulsifiers such as lecithin, found in egg yolks. Emulsified shortenings are ideal for cakes and icings, but they are not suitable for deep-frying. Stability refers to the ability of a shortening to have an extended shelf life.
The smoke point is the temperature reached when fat first starts to smoke. The smoke point will decline over time as the fat breaks down see below. The technical term for fat breakdown is hydrolysis, which is the chemical reaction of a substance with water.
In this process, fatty acids are separated from their glycerol molecules and accumulate over time in the fat. When their concentration reaches a certain point, the fat takes on an unpleasant taste, and continued use of the fat will yield a nasty flavour.
The moisture, which is at the root of this problem, comes from the product being fried. Another cause of fat breakdown is excessive flour on the product or particles breaking off the product.
The rightmost carbon atom is bonded to 1 hydrogen monoxide molecule and double bonded to 1 oxygen molecule. Note that the double bond is cis ; this is the common natural configuration. The row on the right is straight, and the double bond tilts down and to the left so that the left-hand group is at an angle. The first 8 carbon atoms in the left-hand group each have a hydrogen atom bonded to it from the top and the bottom.
The first carbon atom has a third hydrogen atom bonded to its left, and the ninth carbon atom has only 1 hydrogen atom bonded to its top. In the right-hand group, the first carbon atom has only 1 hydrogen atom bonded to its top, and the next 7 each have a hydrogen atom bonded to its top and bottom.
0コメント