The Truth about Fats and Oils

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By Lynn Keiley

Some fats are killing us, some actually make us healthier. Which ones are you eating?

“Butter (high in saturated fat) is bad for you; use margarine instead.” That’s the message most of us have been hearing for the last several decades. But now scientists have discovered that the hydrogenation process used to make margarine and shortening produces trans fats that are actually twice as bad for our hearts as saturated fats. Butter, it turns out, is a healthier choice than many brands of margarine and shortening. Small wonder that we’ve been so confused all this time.

It’s still true that fats and oils are high in calories. And it’s still true that most of us eat too much fat and more total calories than we need, causing us to gain weight. But fats and oils are an essential part of a healthy diet, and some are more healthful and taste better than others. To help you make the best choices, here’s a rundown of the health and flavor aspects of fats and oils:

The Basics

Fats, carbohydrates and proteins are the major components of all foods. Fats give us energy; help regulate our blood pressure, heart rate, blood flow and nervous systems; and carry fat-soluble vitamins (A, D, E and K) throughout our bodies. Fats also make us feel satisfied, thus helping us eat fewer calories. A recent study from Oxford, England, shows that eating fat ignites certain pleasure sensors in the brain — the same areas that light up at the sensation of a caress, the scent of a seductive perfume or upon winning money.

Fats are dense in calories — twice as much as carbohydrates and proteins — which is why we need to watch how much of them we eat.

They come in four basic types: monounsaturated, polyunsaturated, saturated and trans fats, all of which you can quickly learn to tell apart. The good fats are monounsaturated and polyunsaturated fats; in addition to olive and canola oils, other mono oils easy to find in the grocery store are peanut and avocado. Polyunsaturated fats that are widely available in grocery stores include safflower, corn, sunflower, soy and cottonseed oils.

Saturated fat, primarily found in meat, chocolate and full-fat dairy products, has both good and bad effects on our health. Trans fats are formed when oils are partially hydrogenated so they resemble saturated fats in texture and consistency. Many brands of margarine and shortening contain significant amounts of trans fats. Scientific research now shows that many trans fats contribute more to heart disease than the saturated fats.