Unsaturated Fats

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Unsaturated Fats

Unsaturated fats come primarily from plant sources. Unsaturated fats are usually liquid at room temperature. There are two types of unsaturated fat:

Polyunsaturated fat
Monounsaturated fat.

Polyunsaturated Fat

Polyunsaturated fats are liquid even when cool. They are more "unstable" than other fats and likely to go rancid when stored in warm condition or for a long period. Polyunsaturated fat may 'oxidize', thus creating 'free radicals' which can harm our bodies and health when used for cooking.

Examples of foods high in polyunsaturated fat are corn oil, safflower oil, and sunflower oil. Fat in some nuts, most seeds and some fish is also mainly polyunsaturated.

Upside

Plant oil is a good source of fat-soluble vitamin E, which is important for general good health. The polyunsaturated group of fats contains the essential fatty acids, linoleic acid (omega-6 group) and alpha-linolenic acid (omega-3 group). Regular intake of polyunsaturated fat is important for health maintenance and disease prevention.

Most plants, nuts and seed oils contain high amount of omega-6, while pumpkin seeds, rapeseed oil, spinach, broccoli are rich source of omega-3.

Also in the omega-3 group are two important fatty acids called EPA and DHA found mainly in oily fish. These can help prevent blood clotting and lower the risk of heart disease and stroke, as well as improving brain function.

You should aim for a diet containing around 10% of total calories as polyunsaturates, with a good balance of omega-6 and omega-3 and watch how you store the oils.

Downside

Polyunsaturated fat lowers blood LDL cholesterol but don't raise 'good' HDL cholesterol. A high intake of some polyunsaturated fat has been linked with increasing risk of cancer. This may be due to the oxidization effects and increase in free-radicals production. Highly polyunsaturated oils, such as corn, sunflower and safflower are therefore best not used in high temperature cooking..

Monounsaturated fat

Fats high in monounsaturated tend to be liquid at room temperature but may solidify when cooled. Examples of food high in monounsaturated fat are olive oil, most nuts and avocados.

Upside

Monounsaturated fats appear to be 'good' fats, as they may lower LDL cholesterol and at the same time raise the 'good' HDL cholesterol level. Oil high in monounsaturated fat are best for cooking as they tend not to oxidize under heat.