Fat Content in Food: The Good, The Bad, and The Ugly
Fat Content in Food
Fat content in food is a topic that can be very confusing for most people. Is it good fat? Is it bad fat? If it is good fat can I eat as much of it as I want? If it has fat should I stay away from it all together?
Fat is an essential macronutrient that must be consumed in the diet. It is considered an essential nutrient because the body cannot produce it on its own. Fat can be found in our food supply and is consumed in various forms. Fat yields more calories per gram than carbohydrates and protein due to its chemical composition. Fat comes in four types: saturated, trans, polyunsaturated, and monounsaturated. It is 9 kcal/gram regardless of the type of fat. Fat content in food can be determined by reading the nutrition label. When reading a food label the total number of fat grams can be multiplied by nine in order to calculate how many calories from fat you are consuming.
Saturated fat is considered a bad fat. It contributes to elevated cholesterol levels, clogged arteries, and heart disease. Saturated fat is solid at room temperature. Examples of saturated fat are butter, lard, palm oil, and animal fat. The white marbled areas in red meat are saturated fat. When reading the food label aim for two grams or less of saturated fat per serving. Ten percent or less calories from fat should come from saturated fat.
Trans Fat is a “man-made” fat. It was created by manufacturers to help increase the shelf life of processed food. For example, Twinkies are a baked good that should not have a very long shelf life. However, with the use of trans fat the manufacturers were able to extend the shelf life so that the product did not go rancid. Trans fat also contributes to elevated cholesterol levels, clogged arteries, and heart disease. When reading the food label look for zero grams of trans fat. Also make sure to look for products that do not contain “hydrogenated” oils in the ingredients to ensure that you are not consuming foods that contain trans fat even if the food label reads zero.
Polyunsaturated and monounsaturated fat are good fats that have been associated with reducing plasma cholesterol levels. Poly and monounsaturated fats can be found in vegetable oil, olives, nuts, seeds, and avocados. Replacing saturated fats with poly and monounsaturated fats can significantly reduce the risk of cardiovascular disease. Dietary fat intake should be thirty percent or less of calories mostly coming from poly and monounsaturated fats.
One thing to realize is that all oils whether it be coconut, corn, canola, or olive all have a percentage of saturated, polyunsaturated, and monounsaturated fat in the composition of the oil. The type of fat that has the greatest percentage in the composition of the oil identifies the type of oil. For example, canola oil has seven percent saturated fat, sixty-one percent monounsaturated fat, and thirty-two percent polyunsaturated fat - hence, canola is considered a monounsaturated fat.
Message from the RD
Fat is important in your diet. Be aware of the types of fat that you consume and how much. Remember fat content in food varies based on cooking methods and ingredients used. One tablespoon of oil regardless of the type of oil has fourteen grams of fat. Make sure to pay attention to the type of oil and where the fat is coming from because at the end of the day it is fourteen grams per tablespoon regardless.
References
Dietary Guidelines for Americans 2010 - United States Department of Agriculture - https://www.cnpp.usda.gov/DietaryGuidelines.htm
Canola Oil www.canolainfo.org
Wardlaw, G. M. Perspectives in Nutrition, Fourth Edition, 1999.