How dietary fats are good to us It provides greatest energy source per gram of food give details 1gm of oil gives 9 calories. Fat acts as an insulator and thus maintains body temperature. This is particularly important for people living in cold or extreme cold climates. Fat improves the taste, aroma, texture of the food and also helps in digestion. e.g. Fried potato chips tests better than just boiled potato pieces. Fat carries fat soluble vitamins like A D E and K. In absence of fat our body cannot access these vitamins from the food we eat. When in diet, saturated fat is replaced with monounsaturated fat could give a good impact on blood cholesterol level. Fat provide essential fatty acids. Human body does not manufacture these. Fat protects internal organs from shock and injury. Good FAT and Essential Fatty Acids consumed in right proportions give good impact on human health.

How some dietary fats are bad to us .... Too Much Is Too Bad High intake of dietary fat, combined with sedentary life style could become a risk factor associated with cardiovascular disease. Saturated fat raises blood cholesterol levels. High blood cholesterol is one of risk factors linked to coronary heart disease. High intake of fat could make it hard to maintain healthy body weight. It is important to know about cholesterol. Its relations with excess fat intake, lack of physical activities in daily lives and cardiovascular disease.

Cholesterol What is Cholesterol and How it is linked to Dietary Fat ? Cholesterol is soft waxy substances present in all parts of our body. We obtain it by two sources: Body organ / Liver produces cholesterol. We get it through consumption of animal products such as eggs ( egg yolk), meat, poultry, fish, dairy products, butter and lard. Plant products such as margarine, cooking oil, and food from plant origin such as grains, dry beans, peas, vegetables do not contain cholesterol.

Why do we need it ? Cholesterol transports essential fatty acids. It is needed to produce hormones. It insulate nerves. It forms cell membrane. Our body produces cholesterol as it is needed so we do not have to consume too much of dietary cholesterol.

Types of Fats Type of Fat Source Saturated Animal, butter, lard, fatty meat products Monounsaturated Olive oil, rapeseed oil, some nuts Polyunsaturated Margarine, sunflower oil

Functions of fats in baking Butter Fat of cream (dairy) Adds flavour and texture to baking products. Coating and shortening gluten strands, resulting in tenderisation in baking goods. Contains 81% fat with the balance made up from water and solids.

Margarine Shortening Made from hydrogenated vegetable oil, or blend of animal and vegetable oil, water, milk solids and salt. Less flavour compared to butter. Vegetable shortening Hydrogenated vegetable oil to increase its melting point. Used in pastry making. Less flavour compared to butter Better creaming property as it contains mono and diglycerides. Contains emulsifiers to help emulsifying liquid and fat.

Lard Oil Produced from pork fat. Traditionally used in savoury crusts. Odourless and tasteless. Fats that stay liquid. Coats flour and sugar for smoother dough, easier mixing, reduced mixing times and prevent gluten formation. No creaming property like butter and margarine (solid fats) as oil does not hold air. For greasing to prevent sticking of baking products to pans. Examples of oil: Canola oil, olive oil, soy bean oil, corn oil, peanut oil, sunflower oil, sesame oil etc.