Fats (tutorial) & Fat Reduction Tips

Tutorial on Fatty Acids:

Fats are needed by the body for important functions with the skin, brain, eyes, blood pressure, blood clotting, and immune functions--just to name a few.  There are good fats and not so good fats.  Fats can be broken down mainly as saturated fats, monounsaturated fats, polyunsaturated fats, and trans-fats.

Saturated Fatty Acids (SFA's):  A single-bonded carbon chain completely saturated with hydrogen atoms.  These fats increase serum cholesterol levels and increase the risk for cardiovascular diseases.  These fats may also shut down that part of the brain that tells you your stomach is full.

Monounsaturated Fatty Acids (MUFA's):  A carbon chain containing one double-bond and 2 less hydrogen atoms attached to the carbon chain (assuming the same number of carbon atoms as the SFA chain).  These fats lower serum cholesterol levels including the bad cholesterol (LDL).

Polyunsaturated Fatty Acids (PUFA's):  A carbon chain containing multiple double-bonds and far less hydrogen atoms attached to the carbon chain (assuming the same number of carbon atoms as the SFA chain).  These fats include the omega-3 (linolenic acid) and omega-6 (linoleic acid) fatty acids that the human body needs from the diet to perform vital functions.  They also lower serum cholesterol levels. 

Trans Fatty Acids:  A MUFA or PUFA where double bonds in the carbon chain have been broken and hydrogen atoms have been added (a process called hydrogenation).  Because adding hydrogens increases the saturation of the fat, they are used like SFA's in the body.  By law, a food item can have up to 0.49 grams of trans-fatty acids and still be able to label the food as having no trans-fatty acids.  So, be sure to check the ingredients list for "hydrogenated" oils--these are trans-fatty acids.


Below is a table listing the different dietary fats available and the breakdown of fatty acid content they contain.

                                                                        Fatty Acid Content (normalized to 100%)

Dietary Fat	Cholesterol (mg./T.)	%  SFA	%  PUFA	%  MUFA
Canola Oil	0	6	32	62
Safflower Oil	0	10	77	13
Sunflower Oil	0	11	69	20
Corn Oil	0	13	62	25
Olive Oil	0	14	9	77
Soybean Oil	0	15	61	24
Margarine	0	17	34	49
Peanut Oil	0	18	33	49
Vegetable Shortening	0	28	28	44
Palm Oil	0	49	9	37
Palm Kernel Oil	0	81	2	11
Coconut Oil	0	87	2	6
Lard	12	41	12	47
Beef Fat	14	52	4	44
Butter Fat	33	66	4	30

For more cooking oils and their breakdown of fatty acids, see this pdf or this wiki page (scroll down the page).

Fat Substitution Tips:

1.  Applesauce may be substituted in some baked goods for fat.  1c. fat = 1c. applesauce.  However, this will affect the texture and taste of the final product.  Completely substituting all fat with applesauce in a baked good is not recommended.

2.  When choosing a cooking oil or fat to use in a recipe, you'll want to choose one with the least amount of SFA's and have more MUFA's and PUFA's.  Also, try to avoid trans-fatty acids as much as possible.

3.  If you decide to replace a solid fat with a cooking oil in a baked good, you may need to add more thickening agents to the recipe (i.e. flour).  This may affect the texture and/or taste of the final product.

4.  Not all margarines are created equal.  Be sure you check the nutrition label and ingredients list for the breakdown of SFA's, MUFA's, PUFA's, and trans-fat. 

5.  It is recommended to keep fat intake to less than 30% of your total calorie intake for each day.  Instead, eat more fruits and vegetables--you need 5 servings of these each day and they make you feel full faster (and they contain no fat).

**Please note this Banana Nut Cookie with Chocolate Chips recipe.  Below the original Mrs. Field's recipe is a healthier version with less fat and sugar.

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