Fatty Acids and cooking oils

Sugar, fat, and protein are the three major nutritional elements the human body needs to function. Fat intake comes mostly from oil and the most essential nutrition in oil is fatty acids. There are three major types of fatty acids: saturated, monounsaturated, and polyunsaturated. The term ‘polyunsaturated’ refers to several different types of fatty acids including omega 3, omega 6 and omega 9. Every kind of fatty acid has specific functions and the body cannot do without them; balance is key.

Saturated fats are one of the three major types of fatty acids and the most controversial. From a scientific standpoint, SFAs (saturated fatty acids) are fat molecules that are very stable and not easily oxidized due to the lack of unsaturated ions in the compound. There is an absence of carbon-carbon double bonds and they are saturated with hydrogen molecules. More research is needed to gain insight on their function but we do know that they are essential for a balanced diet.

What is certain is that saturated fats are most abundant in red meat, eggs, dairy, and fried foods. Fish and seafood contain some saturated fats but not to the extent of the foods mentioned above. Saturated fats are rarely found in plant foods, however, coconut and palm oil are a few exceptions. The American Heart Association recommends to limit the consumption of saturated fats to 7% of the total daily caloric intake. The Center for Disease Control and Prevention’s recommendation is in the same ballpark as they suggest less than 10%.

Studies have shown that an excessive intake of SFAs results in high cholesterol, hypertriacylglycerolemia (high levels of triglycerides), and heightened levels of LDL-C; all of which can cause cardiovascular disease. Arteries harden and become narrow due to the buildup of cholesterol and fatty deposits. On the flip side, insufficient consumption of SFAs causes arteries to become fragile and make it possible for breakage and internal bleeding. This could place you in a life threatening condition and also have a negative impact on your mental health.

Monounsaturated fats, or MUFAs, are another type of fatty acids that are known as ‘good fats.’ Unlike saturated fats, MUFAs have one unsaturated carbon bond (aka double bond). MUFAs are found in many oils such as olive oil, peanut oil, and sesame oil as well as avocados, nuts and other plants and vegetables. At room temperature, oils that contain MUFAs remain in a liquid state and turn solid when chilled. They are known to be a healthy alternative to trans fats and refined polyunsaturated fats that are found in processed foods.

It is a common misperception of the general public that to lower the bad cholesterol (LDLs), you must cut out all types of fatty acids; the solution is quite the contrary. MUFAs are of great benefit to your health as they can help reduce LDLs, which lowers the risk of heart disease and stroke. They also lower blood sugar, which can be very beneficial to diabetics; especially those with type 2 diabetes as the blood sugar peak is lowered after meals. Furthermore, studies have shown that reducing SFAs and cholesterol intake while taking in more MUFAs can reduce the fats in your blood and get blood pressure under control.

As stated before, polyunsaturated fats (PUFAs) refer to many kinds of fatty acids including omega 3, omega 6 and omega 9. There are three types of omega 3 fatty acids which include alpha linoleic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since polyunsaturated fats are not produced by the human body, they must be taken in from food sources.

Omega 3 fatty acids come from different foods. ALA acid comes from plant oils whereas EPA and DHA acids are commonly found in marine oils. Omega 3 fatty acids are important for normal metabolism. Your body takes in ALA, converts it to EPA and then finally DHA. This ability of conversion becomes impaired in aging. Omega 3 fatty acids can prevent cardiovascular disease and lower hypertriacylglycerolemia in your blood. It also helps to lower markers of inflammation in the blood, which leads to a better cardiovascular profile and reduce symptoms of eczema.

Omega 6 fatty acids come from vegetables oils and are another essential fatty acid. Some of its health benefits are balancing hormones, reducing menstrual cramps, and promoting growth and cell repair. It soothes skin allergies and rashes as well as help raise the good cholesterol levels and reduce LDLs. An excess of omega 6 fatty acid, however, can be detrimental as it can cause inflammation. A balance of Omega 3 and 6 is vital. Unfortunately, most Americans consume an alarmingly higher amount of omega 6 than omega 3 fatty acids.        

Omega-9 fatty acids are a family of unsaturated fatty acids. Their antioxidant properties made them the safest and healthiest consumable fatty acids. Omega−9 fatty acids have two forms that are important to us: oleic acid and eruric acid.

Oleic acid is a main component of camellia oil, olive oil, macadamia oil and other monounsaturated fats. Erucic acid is found in rapeseed, wallflower seed and mustard seed. Rapeseed with high erucic acid content is grown for commercial use in paintings and coatings as a drying oil.

Studies prove that fatty acids can raise the level of HDL-C and prevent the conversion of LDL-C to lipid peroxidation, reduce the existence of free radicals; in effect, lowering the risk of cardiovascular disease and preventing cancer cells from forming.