B I N A R A G A . I N F O

FATS

Contrary to popular belief, fat is an esential part of our diet. However, only a very small amount is required to meet our basic nutritional needs. Fats supply us with energy, they aid in the absorption of fat soluable vitamins, and the supply us with linoleic, arachidonic, and linolenic acids - the 'essential fatty acids'. Essential fatty acids are necessary for the proper growth of children, for the maintainance of cell membranes, for proper cholesterol metabolism, and for the formation of sex hormones and other important substances that are involved in a wide variety of functions such as blood pressure and blood coagulation. And our bodies use fat as a protective cushion around its vital organs and as an insulation layer, helping to maintain a constant body temperature.

Like carbohydrates, fat contains carbon, hydrogen, and oxygen; but with a greater ratio of carbon to oxygen. This means that when they are burnt (oxidised) by the body, they yield more than twice the energy of either carbohydrates or protein. This is why people on high-fat diets tend to be overweight. Generally speaking, an average person's fat intake should not exceed 30% of their total energy intake.

Due to their chemical structure, fats can be divided into three categories: 'saturated', 'monounsaturated', or 'polyunsaturated'; with most foods containing a combination of all three. Foods of animal origin such as meat, eggs, and dairy products contain predominately saturated fats, as do products containing coconut or coconut oils. Foods of plant origin contain fats which are predominately polyunsaturated or monounsaturated. One way of distinguishing between types of fats is by their hardness. Saturated fats (with the exception of palm kernel, palm, and coconut oils) are hard at room temperature. Monounsaturated fats are liquid at room temperature and solid or semi-solid when refrigerated. And polyunsaturated fats are liquid both at room temperature and when refrigerated (unless they have been hydrogenated). However, all three types of fat yield the same amount of energy.

High consumption of saturated fats has been shown to raise blood cholesterol levels, increasing the risk of heart disease. It has also been linked to certain forms of cancer such as colon cancer. Polyunsaturated and monounsaturated fats have been shown to lower blood cholesterol levels, meaning that they are more desirable than saturated fats. However, since most people consume too much fat, a reduction of all three kinds (especially saturated fats) is best.