FAT Facts

Why do we need fats in our diet?
Fats, which are also referred to as fatty acids, are essential for various body functions. In addition to forming the walls that surround millions of cells in our bodies, fats play a critical role in neurological, hormonal, immune and cardiovascular functioning. While our bodies naturally produce certain types of fatty acids, others must be acquired through the diet.

How much fat should I consume?
In recent years, health professionals have modified their recommendations to reflect newer scientific evidence that suggests the type of fat being consumed may be even more important than the amount consumed. The latest Dietary Reference Intakes urge people to select healthful fats while keeping fat intake within the range of 20 to 35 percent of total calories.

If I want to lose weight, should I restrict myself to low-fat and fat-free foods?
Scientific studies show that excessive caloric intake – not just high-fat diets – is linked to weight gain and obesity. New recommendations certainly don’t encourage an increase in overall fat intake, but they do emphasize that healthy diets need to include certain types of fats. Total caloric intake and physical activity (energy in and energy out) are the most important components of successful weight management.

Are all fats created equal?
Fats got a bad rap in the 1980s, when fat intake was blamed for a sharp increase in obesity. A number of low-fat and fat-free foods were introduced, yet obesity rates continued to rise. Nutrition experts now agree that it’s important to consider the type of fat when evaluating dietary intake and making food choices. In general, unsaturated fats, such as mono- and polyunsaturated fats, should comprise the majority of dietary fats, while saturated fats and trans fats should be kept a minor dietary component. Following is a brief description of different types of fatty acids:

• Polyunsaturated fatty acid (polyunsaturated fat)– An unsaturated fat found in greatest amounts in foods derived from plants, such as soybean, sunflower, safflower and corn. Omega-3 fatty acids are polyunsaturated fats.
• Monounsaturated fatty acid (monounsaturated fat) – An unsaturated fat found primarily in plant foods including olive, canola and soybean.
• Saturated fatty acid (saturated fat)– A type of fat found in greatest amounts in foods from animals, such as fatty cuts of meat, poultry with the skin, whole-milk dairy products and lard. Also found, often in lesser amounts, in some vegetable oils, including coconut and palm kernel oils. Saturated fats have been associated with an elevated risk of cardiovascular disease.
• Trans fatty acid (trans fat) - A fatty acid that has been produced by hydrogenating a liquid oil to make it more solid in order to increase stability and prevent oxidization.

Consumption of unsaturated fats has been linked to a decrease in LDL or “bad cholesterol” and an increase in HDL or “good cholesterol”. Both saturated fats and trans fats have been shown to cause an increase in LDL cholesterol, thus increasing the risk of cardiovascular disease. Selecting oils with a well-balanced fatty acid profile that is moderate in saturated fat and higher in poly- and monounsaturated fats help keep cholesterol levels in check and may help ward off heart disease and other chronic illnesses. The composition of liquid soybean oil makes it a healthy choice for a variety of food applications, including salad dressings, dipping sauces and stir-fry.

What’s all the fuss about omega-3 fatty acids?
People must get two types of polyunsaturated fats, known as alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid), from the foods they consume since neither is synthesized in the body. Studies suggest that omega-3 fatty acids have anti-inflammatory properties and cardioprotective benefits.

Soybean oil is one of the few non-fish sources of omega-3s and it’s also rich in omega-6 fatty acids. Health professionals and nutrition experts emphasize the importance of looking at the omega-6 to omega-3 ratio, since Americans tend to over-consume omega-6 fatty acids. Soybean oil features a favorable omega-6 to omega-3 ratio of 1 to 7.5, which is well below the suggested ratio of 1 to 10 that’s cited in the new Dietary Reference Intakes.

What is the concern with trans fats?
Trans fats are formed when liquid oil is partially hydrogenated to form a more stable oil that can withstand higher cooking temperatures. Partially hydrogenated oils were introduced as an alternative to animal fats and tropical oils, which are naturally more stable due to their higher saturated fat content. Newer data suggest that trans behaves similarly to saturated fat in terms of overall effects on serum lipid levels and cardiovascular function, and health advocates are recommending that consumption of trans fats be limited. Currently, trans fat accounts for approximately two to four percent of total caloric intake in the average American diet, while saturated fat accounts for approximately 12 percent.

It’s important to note that non-hydrogenated, liquid soybean oil does not contain trans fats and can be used in a variety of applications that don’t require intense heating or heavy frying. In the future, new soybean varieties that are currently in the research and development pipeline will yield oil that is naturally stable without requiring hydrogenation, and will thus help to greatly reduce the trans fats in the food supply.

How does soybean oil stack up?
Soybean oil is the most widely used oil in the United States, accounting for approximately 80 percent of the edible oil consumed each year. Its neutral flavor, functional characteristics and well-balanced nutritional profile make soybean oil a desirable choice for food manufacturers, chefs and consumers alike. In addition to being relatively low in saturated fat and high in unsaturated fats, soybean oil is also the primary commercial source of vitamin E, an important antioxidant, and it contains a number of phytosterols, which have been shown to lower serum cholesterol. As far as “good fats” are concerned, soybean oil stands out as a winner.

With the trait improvements that are in the pipeline for soybeans, do the levels of omega-3 and omega-6 remain the same?
Low linolenic soybean oils are designed to replace a portion of partially hydrogenated oils currently used in the frying market. Since both low linolenic soybean oils and partially hydrogenated soybean oils contain low amounts of ALA, replacing one for the other will not have a significant impact on the amount of ALA in the average American diet.

How will I know if some of my favorite processed foods are being made with soybean oil that is free of trans-fats?
Changing the composition of a crop the size of soy is no small undertaking and it will take some time before foods in the grocery store and your favorite restaurants are using soybean oil that is free of trans-fats. Companies will be encouraged to communicate the use of the healthier oil in consumer marketing efforts.

© 2005 QUALISOY