Obesity

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150.   Fats are categorised as saturated and unsaturated due to the difference in their chemical structure, which affects their physical state at room temperature and their fate in the body: –

(i)      Saturated Fats – Also called saturated fatty acids (SFA), are largely found in animal products such as butter, ghee, milk, cheese, meats, lard, dripping and also in coconut and palm oils. Other oils can become saturated partially or completely when hydrogenated. SFAs are known to increase the low density lipoprotein (LDL) i.e. bad cholesterol.

(ii)     Unsaturated Fats are divided into polyunsaturated and monounsaturated: –

 (A)     Polyunsaturated Fats – Also called polyunsaturated fatty acids (PUFA) are largely found in corn oil, cottonseed oil, groundnut oil, sunflower oil, safflower oil, soya oil and oily fish or fish oil. PUFAs can help lower bad cholesterol LDL but also lowers high density lipoprotein (HDL) i.e. protective and good cholesterol required for declogging of arteries. However, Omega-3 and 6 fats also called essential fatty acids (EFA) are a particular protective type of polyunsaturated fats found in plants (except palm and coconut oil) and fish oil, which prevent blood clotting and help reduce harmful triglyceride levels.

(B)     Monounsaturated Fats – Also called monounsaturated fatty acids (MUFA), are largely found in rice bran oil, mustard oil, olive oil, canola oil, sesame oil, almond oil, walnut oil. MUFAs can help lower bad cholesterol LDL and helpfully do not lower good cholesterol HDL.

Hydrogenation of Oils

151.   Hydrogenation of vegetable liquid oils by the junk food industry turns them into solid more dangerous fats – called Trans Fats. Trans fats are used by the food industry because they make the food, such as biscuits, cakes, cookies, French fries, crisps, noodles, namkeens etc., have better flavour and taste and above all increase the shelf life. This may be profitable commercially for the food industry and have helped junk food market to explode, but it wreaks havoc with the health. Consumption of trans fats – also called trans fatty acids (TFA) raises levels of bad cholesterol (LDL), reduces good cholesterol (HDL) and increases the ratio of total cholesterol to HDL cholesterol, which is a powerful indicator of coronary heart disease risk. Heating oils to high temperatures, and deep frying changes them into TFAs.