Culinary Oils, Nutrition and Health

Nutritionist Grace Scott MSc BSc

Recently, I have noticed a number of health channels and documentaries on TV reflecting on culinary oils and spreads. Primarily they are focusing on these key questions; how often should we consume them, which types should we consume more of and is it a healthy choice to consume these daily? Perhaps this new media interest was sparked when the new Eatwell Guide was released in March 2016 showcasing oils and spreads as part of a healthy and balanced diet.

So why do Public Health England (PHE) recommend oils and spreads over other fatty foods? Surely fat is fat?

Indeed, oils and spreads are largely composed of triacylglycerides so the main nutrient they provide is fat. However, research suggests that it is the type of fat and constitution of fatty acids that associates us with a higher risk of disease or a better prognosis for health.

Much of the modern dietary advice focuses around the balance of fatty acids and the subsequent effect these will have on our blood cholesterol. Plant-based fats tend to be liquid at room temperature (oils), whilst animal fats are solid at room temperature (spreads).

Animal fats are higher in saturated fatty acids whilst plant based oils tend to contain a mix of unsaturated fatty acids (monounsaturated (M.U.F.A) and polyunsaturated (P.U.F.A)).

FAT TYPES AND WHERE TO FIND THEM
Foods high in Saturated Fats: Animal Fats (Meat, full fat Dairy, Coconut Oil, Palm Oil)
Foods high in Unsaturated Fats: Monounsaturated (MUFA) : Olive Oil, Nuts, Avocado
Polyunsaturated (PUFA) : Most Plant Oils (Olive, Rapeseed, Sunflower) Oily Fish, Nuts, Seeds

Unsaturated fats have shown to have positive and protective effects on health by improving cholesterol profiles and reducing heart disease risk. In dietary practice, certain ‘cardio protective’ recommendations don’t consist of a diet that is low in fat. Instead, these diets include unsaturated fats as the predominant form of dietary fat (fats from vegetable oils and nuts) with a lower intake of saturated and Trans fats.

So why do we need fat?

Physiologically, fat provides us with energy and essential fatty acids that our bodies cannot make. In addition, fat carries fat-soluble vitamins around the body and is necessary for their absorption. We can establish then that fat is important and should be consumed as part of a healthy balanced diet.However, I recommend the amount and type of the fats we consume should be considered carefully. For more information and advice on dietary fat, please see the reference list below.

Grace

References:

British Nutrition Foundation. (2009). Culinary Oils and their Health Effects. [Online]. Available at: https://www.nutrition.org.uk/attachments/113_Culinary%20oils%20and%20their%20health%20effects.pdf

British Nutrition Foundation. (2009). Oils and Fats in the Diet. [Online]. Available at: https://www.nutrition.org.uk/attachments/043_Oils%20and%20fats%20in%20the%20diet.pdf