SPRING 2013
DEMYSTIFYING FATS AND OILS
Over many years, fats and oils have developed a bad reputation. This is largely due to the misconception that all
types of fats have a negative impact on health, such as increasing the risk for chronic conditions like heart disease.
However, research shows that some types of fats and oils can be beneficial for the body, and have the potential to
reduce the risk of certain conditions.
Fat is an essential nutrient for growth and development. Fats are energy dense and perform a number of important
functions in the body including contributing to brain function, hormone development, and aiding in the absorption
of vitamins A, D, E, and K.1,2 Research also indicates polyunsaturated fatty acids (PUFA) and monounsaturated fatty
acids (MUFA) may play a role in heart health. 3
In adults, it is recommended that 20 % to 35 % of your calories should come from fat.4 For women, this is about 45
to 75 grams of fat per day, while for men it ranges from 60 to 105 grams of fat per day. 5 However, the most recent
Canadian Community Health Survey by Health Canada reported that 25 % of males and 23 % of females, 19 years
and older, had fat intakes above the recommended range.6
Research into the various roles and benefits of fatty acids has prompted government agencies and health organizations
to revise dietary recommendations to emphasize the quality of fats in the diet rather than the quantity. The following
is an overview of the various recommendations, including a summary of the types of fats and their important role as
part of a healthy diet.
TYPES OF FATS
Total fat refers to the cumulative total of the saturated,
monounsaturated, polyunsaturated, and trans fats found
in food. All foods have a varying mix of these types of fats.
While all fats provide approximately the same number of
calories per gram, they act differently in the body.
Saturated fat is a “bad” fat most often found in animal
food products including milk, eggs, meat and butter.
Saturated fat is also found in significant amounts in some
tropical oils such as coconut and palm oils and some
vegetable oils, like cottonseed. A diet high in saturated fat
has been linked to increased risk of heart disease due to
increased LDL and total cholesterol.7
Unsaturated fat includes polyunsaturated and monounsaturated fats, and, when these fats are processed or
hydrogenated, trans fats. Monounsaturated and polyunsaturated fats may have a beneficial effect on heart health
if they replace saturated fats in the diet. 8,9 It is important
to remember that total fat intake should remain the same
to prevent adding calories to the diet and thus more is
not necessarily beneficial.
Monounsaturated fat (MUFA) also known as omega-9,
is a type of “good” fat found in oils (sunflower, olive, canola),
seeds, olives and avocado. MUFAs have been shown to
decrease total cholesterol and low density lipoprotein (LDL)
cholesterol (“bad”) and maintain high density lipoprotein
(HDL)-cholesterol (“good”).1
Polyunsaturated fat (PUFA) is a type of “good” fat
also found in oils (corn, soybean and safflower), fish and
many types of nuts. Omega-6 PUFAs have been shown to
reduce the risk of developing heart disease by decreasing
LDL and total cholesterol.1 Some research has shown that
omega-3 PUFAs, from fish, may help to prevent blood
from clotting and to lower triglycerides.10
Trans fat is a “bad” fat formed during the industrial process
of hydrogenation, which helps keep oil stable at room
temperatures. It is found in foods such as some margarines,
and, as a result of the cooking process, in foods such as
french fries and doughnuts. It is also found naturally in
meats and milk in small quantities. Trans fats from
industrial sources are considered more harmful because
they increase LDL and total cholesterol as well as lower
HDL cholesterol.11 Trans fats are at least five times more
harmful, on a gram-by-gram basis, than saturated fats.12
Reviewed By: Dr. David Ma, Ph.D., Associate Professor,
Human Health & Nutritional Sciences, University of Guelph
FATS AND HEART HEALTH
In recent years, a growing body of evidence has demonstrated
that the association between fat and heart disease is
related more to the type of fat rather than the total amount
of fat consumed. 2
Evidence supports current recommendations indicating
that monounsaturated and polyunsaturated fatty acids
reduce blood cholesterol concentration and help lower
the risk of heart disease when they replace saturated
fatty acids in the diet. 3
A Harvard study that reviewed 147 original investigations
and meta-analyses, concluded that solely lowering the
percentage of calories from fat in the diet is unlikely to
improve the lipid profile or reduce heart disease incidence.
In contrast, the meta-analyses confirmed that lipid profiles
improved when saturated fat was replaced with
polyunsaturated fat, regardless of whether or not total
fat was reduced.13
Another Harvard analysis, examining data from the Nurses
Health Study, predicted that making small substitutions
such as replacing calories from saturated fat, trans fat
or carbohydrates with calories from mono- and polyunsaturated fats could reduce risk for heart disease.14
Additionally, a study by Jakobsen et al. 2009, concluded
that replacing saturated fatty acids with polyunsaturated
fatty acids rather than monounsaturated fatty acids or
carbohydrates prevents coronary heart disease over a
wide range of intakes. 8 A meta-analysis conducted by
Mozaffarian et al. 2010, also suggests that consuming
polyunsaturated fatty acids in place of saturated fatty
acids reduces coronary heart disease events in randomized
control trials.9
Liquid oils are an abundant source of MUFAs and PUFAs for the diet. It is helpful to understand that most oils contain a
combination of MUFA, PUFA and saturated fatty acids.
Table 1: Common Sources of Different Fatty Acids 15
RECOMMENDATIONS FOR INTAKES OF FATS AND OILS *
Table 2: Summary of Fat Intake Guidelines
Various authoritative bodies around the
world have similar guidelines regarding fat
intake. Health Canada’s guidelines are
adopted from the Institute of Medicine
dietary reference intakes. The Heart and
Stroke Foundation also recommends
similar levels of intake.10
In 2005, Health Canada introduced the
mandatory labelling of trans fats on
Nutrition Facts Tables, to help provide
consumers with the tools necessary to
make healthy food choices. Canada was
amongst the first countries in the world
to require mandatory labelling of trans fats.7
Health Canada3
Dietitians of Canada1
Total Fat
20-35 %
20-35 %
Polyunsaturated Fat
(PUFAs)
5-10 % (5-10 % from
omega-6 PUFAs;
0.6-1.2 % from
omega-3 PUFAs)
3-10 % (3-10 % from
omega-6 PUFAs;
0.6-1.2 % from omega-3 PUFAs)
Monounsaturated Fat
(MUFAs)
Replace saturated fats with Provides remaining fatty acids
MUFAs and PUFAs
to meet total fat
Saturated Fat
As low as possible
As low as possible
Trans Fat
As low as possible
As low as possible
*For adults, based on a 2,000 calorie diet
DID YOU KNOW?
Even small substitutions count. Recent analyses suggests that replacement of 5 % of calories from saturated fat
would reduce coronary heart disease risk by 10 %. 8,9
FOR YOUR PRACTICE
MUFAs and PUFAs are found in a wide range of foods from nuts, avocados and fish, vegetable oils like corn,
soybean, sunflower, canola or olive oil, to packaged foods cooked in healthier oils.11 It is important to help
your clients recognize sources of “good” fats, and replace less healthful fats. Choose foods high in MUFAs
and PUFAs, over those high in saturated and trans fats.
For example:
• Put slices of avocado on a sandwich
• Choose products like snack chips cooked in
sunflower, soybean or corn oil over those
cooked in other oils
• Add nuts to tossed salads instead of bacon
• Limit products high in “hydrogenated or
partially hydrogenated oil” or “shortening”
• Remember to look at the Nutrition Facts
Table, it will help identify products that
contain saturated and trans fats
THE BOTTOM LINE
While dietary recommendations are based on ever-changing scientific research, such changes can be confusing to consumers.
After years of hearing that “fats are bad” and being told to be mindful of total dietary fat it is important to understand
the difference between the various types of fats, and also to be able to recognize which types of foods contain which fats.
SPRING 2013
IN THE MARKETPLACE
PepsiCo Canada has been an industry leader by using trans fat-free oils in many of our products. The types of vegetable
oils primarily used are canola, corn and sunflower. It is easy to make good food choices that can incorporate MUFAs and
PUFAs into the diet. The following recipe provides a variety of healthy fats and can be enjoyed with PepsiCo Canada
products you already know and love.
AVOCADO HUMMUS WITH TOASTED CHILI PUMPKIN SEEDS
INGREDIENTS
Pumpkin Seeds
1 cup shelled pumpkin seeds
½ tbsp canola oil
½ tsp chili powder
¼ tsp salt
Pinch ground black pepper
INSTRUCTIONS
Avocado Hummus
2 large avocados (or three small)
3 tbsp lemon juice
1 clove garlic, crushed
1½ tsp salt
4 tsp tahini
4 tsp olive oil
¼ tsp ground cumin
Pinch of ground coriander
(optional)
Pinch of cardamom (optional)
Avocado Hummus
1.Place all ingredients in a food processor and blend until smooth. 2.Spread the avocado hummus into a serving dish. 3.Sprinkle evenly with pumpkin seeds and chopped cilantro. 4.Squeeze one or two lime wedges over the top and garnish with
additional lime wedges.
5.Serve with Tostitos® Multigrain Scoops!® Tortilla Chips.
DID YOU KNOW?
Quaker ® Fibre & Omega-3
granola bars are a source of
omega-3 polyunsaturated
fatty acids.
Pumpkin Seeds
1.In a large sauté pan, heat the canola oil over medium heat for 2-3
minutes, add the seeds and spices, toast for 4-5 minutes allowing
the chili and spices to adhere to the nuts. 2.Cool the seeds on a sheet tray. 3.Coarsely chop.
To save time, replace pumpkin seeds with seasoned, shelled
pumpkin seeds.
Quaker® Fibre & Omega-3 Granola Bars
Dark Chocolate Chunk (1 bar/35 g)
Total Fat 4 g
Saturated Fat 1 g
Trans Fat 0 g
Polyunsaturated 1 g
Omega-6 0 g
Omega-3 0.4 g
Monounsaturated 1.5 g
Brought to you by the Nutrition Professionals at PepsiCo Canada.
To download these materials and
previous issues, please scan:
or visit
www.pepsiconutrition.ca
REFERENCES
1. Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids.
Journal of the American Dietetic Association. September 2007;107(9):1599-1611.
2. Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty
acids, Cholesterol, Protein and Amino Acids. Washington, DC: National Academies Press; 2005.
3. Health Canada. Summary of Health Canada’s Assessment of a Health Claim about the
Replacement of Saturated Fat with Mono- and Polyunsaturated Fat and Blood Cholesterol
Lowering. Available at: http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assessevalu/sat-mono-poly-fat-gras-eng.php
4. Dietary Reference Intake Tables (Health Canada, 2005) Available at: http://www.hc-sc.gc.ca/
fn-an/nutrition/reference/table/index-eng.php
5. Heart and Stroke Foundation. Dietary fats, oils and cholesterol. Available at: http://www.
heartandstroke.on.ca/site/c.pvI3IeNWJwE/b.3581947/k.D7AE/Healthy_Living__Dietary_
fats_oils_and__cholesterol.htm
6. Health Canada. Do Canadian Adults Meet Their Nutrient Requirements through Food Intake
Alone? Available at: http://www.hc-sc.gc.ca/fn-an/surveill/nutrition/commun/art-nutradult-eng.php
7. Health Canada. Trans Fat. Available at: http://www.hc-sc.gc.ca/hl-vs/iyh-vsv/food-aliment/
trans-eng.php
If you would like to receive our
e-newsletter, please scan:
or email
[email protected]
8.
9.
10.
11.
12.
13.
14.
15.
Jakobsen et al. Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr. 2009;89:1425–32
Mozaffarian et al. Effects on Coronary Heart Disease of Increasing Polyunsaturated Fat in
Place of Saturated Fat: A Systematic Review and Meta-Analysis of Randomized Controlled
Trials. PLoS Medicine. March 2010; 7(3): e1000252.
Heart and Stroke Foundation of Canada Position Statement Trans Fatty Acids (‘Trans
Fat’) And Heart Disease and Stroke. Available at: http://www.heartandstroke.com/atf/cf/
{99452D8B-E7F1-4BD6-A57D-B136CE6C95BF}/4pgTransFat.pdf
Health Canada. Fats: The Good the Bad and the Ugly. Available at: http://www.hc-sc.gc.ca/
hl-vs/iyh-vsv/med/fats-gras-eng.php
Stender S, Dyerberg J. Influence of trans fatty acids on health. Annals of Nutrition & Metabolism. 2004;48:61-6.
Hu FB, Willet WC. Optimal Diets for the prevention of heart disease. J Am Med Assoc, 2002;
288(20):2569-2578
Hu FB, et al. Dietary fat intake and the risk of coronary heart disease in women. N Engl J
Med, 1997;337:1491-9
Health Canada. Canadian Nutrient File (CNF) – Search By Food. Available at: http://webprod3.hc-sc.gc.ca/cnf-fce/index-eng.jsp