Know your fats : the complete primer for understanding the nutrition of fats, oils and cholesterol

Chapter 1 Knowing the Basic Facts About Fats and Oils 9 What Are Fats and Oils? 9 What Are Bonds and Why Are They Important? 9 What Are Fatty Acids? 10 What About Saturated or Unsaturated or Isomers? 11 How Many Triglycerides Are in a Common Measure? 17 Why Are the Oils Liquid and the Fats Solid? 17 Why Are Animal Fats Called Saturated Fats? 18 How Are Fats and Oils Processed? 18 Why Are Oils Partially Hydrogenated? 19 Just How Are Partially Hydrogenated Fats Different from the Original Oil? 21 What Is Meant by the Terms Saturated, Monounsaturated, Polyunsaturated, and Trans? 23 What is Meant by the Term Omega? 25 Saturated Fatty Acids 30 Unsaturated Fatty Acids 33 Monounsaturated Fatty Acids 36 Polyunsaturated Fatty Acids 37 Trans Fatty Acids 38 Why Do We Need to Know About the Trans Fatty Acids? 42 What Do Research Studies Say About the Trans Fatty Acids? 42 But How Much Trans Do We Really Eat? 44 Odd-Chain and Branch-Chain Fatty Acids 45 What is Conjugated Linoleic Acid? 46 What About Olestra and Other Fat Replacers? 46 What about Cholesterol? 48 Chapter 2 Lets Get Physical With Fats 51 The Digestion, Absorption and Metabolism of Carbohydrates and Proteins as Related to Fats, Oils, and Cholesterol 51 What Do Carbohydrates and Proteins Have to Do with Fat? . . . . . . 51 How Does the Digestion and Absorption of Fat Happen? 55 What About Cholesterol? 56 The Physiology of Fats and Cholesterol 58 Fats and Lipids in Cell Membranes 58 Membrane Fatty Acids and Phospholipids 59 Membrane and Tissue Cholesterol 64 Fat as Enzyme Regulator 64 Essential Fatty Acids 65 Fatty Acids as Hormone Regulators 66 Cholesterol as Hormone Precursor 69 Lipoproteins 70 Fat For Emulsification 71 Fat as Carriers of Fat-Soluble Vitamins and Other Fat-soluble Nutrients 71 Fat as a Factor for Satiety 73 Fat as Protective Padding and Covering 73 Fat for Energy Storage 74 How Much Fat Reserve Do We Need Stored in Our Bodies? 75 Health Issues and Fats and Oils 76 Atherosclerosis 77 Cerebrovascular disease 80 Cancer 80 Diabetes 81 Obesity 82 Immune dysfunction 83 Mental illness 83 Animal Fats and Health Issues: What is the True Story? 84 Health Concerns Related to Consumption of Partially Hydrogenated Vegetable Fats and Oils 85 Some "Surprising" Health Effects of Selected Fats and Oils 87 What (Fats) Fatty Acids Found in Foods Are Natural to the Human Body? Not Natural to the Human Body? 88 Chapter 3 Diets: Then and Now, Here and There What Fats Are In, What Fats Are Out Fat in Human Diets in Antiquity How Much Fat Do We Really Eat in the United States? . . . . Food Fat Production and Eating Habits in Late 1800s Fat in Diets in the 1890s and Early 1900s Fat in the Diets in the 1930s, 1940s, 1950s, 1960s The "Industrial Revolution" for Fats and Oils Began in 1910 Role of Edible Oil Industry in Promoting Consumption of Trans Fatty Acids Trans Fatty Acids in U.S. Foods and Elsewhere What Are Healthy Fats and Oils? What Balance of Fats Do We Need? Dietary Fat and Pregnancy and Lactation Dietary Fat and Growth A Dozen Important Dietary Does and Don'ts Chapter 4 The Many Sources of Fats and Oils Commonly Used Fruit/Seed Oils Canola Oil Cocoa Butter Coconut Oil Corn Oil Cottonseed Oil Olive Oil Palm Oil Palm Kernel Oil Peanut Oil Rapeseed Oil (Regular High-Erucic Acid Rapeseed Oil, Low-Erucic Acid Rapeseed Oil Canola, and Laurate Canola) Safflower Oil Sesame Oil Soybean Oil Sunflower Seed Oil Selected Characteristics of Commonly Used Fruit/Seed Oils 89 89 91 92 96 96 97 99 99 101 104 104 108 109 111 3 3444567789 9 12 2 3 5 ???????? ???????? ???? ???? ???? ???? ???? ???? ???????? ???? ???? ???? ???? ???????? ???? ???????? -VLess Commonly Used Fruit/Seed Oils Almond Oil Avocado Oil Black Currant Oil, Borage Oil, and Evening Primrose Oil Flaxseed (Linseed) Oil Grapeseed Oil Hazelnut (Filbert) Oil Hemp Seed Oil Perilla Seed Oil Rice Bran Oil Walnut Oil Wheat Germ Oil Other Nut and Fruit Oils Selected Characteristics of Specialty Fruit/Seed Oils Commonly Used Fats from Animal and Marine Sources . . . Butter (Milk) Fat Chicken, Duck, Goose, and Turkey Fats Lard Tallow and Suet Cod Liver Oil Herring Oil Menhaden Oil Other Fish Oils Fish as a Source of Elongated Omega-3 Fatty Acids . Nuts - Foods High in Fat Physical and Chemical Characteristics of Fats and Oils Sources of Information on Fats and Oils: Which Ones Are Most Accurate Oil Presses in Antiquity Chapter 5 Labeling Fats and Oils for the Marketplace , ,. An Example of Fats and Oils Labeling in the Days of Mark Twain Labeling of Fats and Oils During the Past Three Decades ,. Substitution for Tropical Oils Replacement of Coconut and Palm Kernel Oils by Other Oils Means More Calories for Consumers 126 126 127 127 128 129 129 130 130 130 131 131 132 132 133 133 134 135 136 136 137 137 138 139 141 145 149 152 153 3 4 6 8 5 5 6 6 ???????????????? ???????? -viA History of the New Label from 1990 to 1999 169 FDA Proposes New Rules for Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, And Health Claims 173 Labeling Regulations Regarding Foods for Children 176 Chapter 6 An Overview of Dietary Fat Intake Recommendations 177 How Sound Is the Advice Currently Being Given to the Public? ,. 177 What Have "Experts" Been Recommending? 177 Food Industry Influence 178 Dietary Fat Intake Recommendations in the 1930s 179 The Current U.S. Government-Sponsored Dietary Fat Intake Recommendations 180 USDA Pyramid 180 Current Canadian Dietary Fat Recommendations 181 Future Dietary Fat Recommendations 181 Chapter 7 Small Summaries of Fat Facts 185 Summarizing Some Important Fat Facts 185 Some Important Cholesterol Facts 186 What About Fat and Heart Disease? 187 What About Fat and Weight Gain and/or Loss? 188 What Constitutes a Low Fat, Medium Fat, or High Fat Diet? 188 What Happens When You Include Coconut Oil in a Phase I National Cholesterol Education Program Diet? 189 What About Dietary Fat and Children? 189 Why is There So Much Lactation Failure Today? 190 Are We Eating Too Much Fat? 190 Miscellaneous Fat Facts 190 What Are You to Believe? 191 A Mini-Glossary of Food Fats and Oils 193 Typical Natural "Saturated" Animal Fats 193 Typical Natural "Saturated" Vegetable Fats 193 Mostly Omega-9 " Monounsaturated" Animal Fats 194 Mostly Omega-9 "Monounsaturated" Vegetable Fats 195 Mostly Omega-9 "Monounsaturated" With Some Omega-6 -viiand Omega-3 Vegetable Fats 195 Mostly Omega-3 "Polyunsaturated" Vegetable Fats 196 Mostly Omega-6 With Some Omega-3 Vegetable Fats 196 Regular Omega-6 Vegetable Fats 196 Nearly Equal Omega-9 and Omega-6 Vegetable Fats 197 How Should Fats and Oils Be Used? 197 Some Personal Preferences 197 Chapter 8 Frequently Asked Questions and Their Answers . . . 199 Questions from Consumers Regarding Foods and Trans Fatty Acids 199 Questions Regarding Partial Hydrogenation 202 Questions Regarding Partial Hydrogenation and Health Issues 204 Questions Regarding Fatty Acid Composition of Foods 205 Questions Regarding Omega-3 and Omega-6 Fatty Acids 206 Questions Regarding Saturated Fat 209 Questions Regarding Coconut Oil 211 Questions from High School and College Students Who Had Projects or Talks to Give and Who Asked for Help 215 Questions from University Faculty and Researchers 225 Questions from Health Professionals; Nutritionists, Dietitians, Physicians and Other Clinicians 227 Some General Questions 231 Exchange in 1999 with a European-Based Journalist 233 Appendix A: General Glossary 237 Appendix B: Table of Acronyms 275 Appendix C: Fat Composition of Common Foods 279 Appendix D: Tables of Fatty Acid Sources and Nomenclature 293 Chapter Notes