Brenda Khan
Oils and spreads are an important part of a healthy diet. Fats are a major source of energy and help our bodies absorb vitamins A, D, E, and K. The type of fat consumed is as important as the amount. Unsaturated fats, which are usually liquid at room temperature, are considered healthier than saturated fats and trans fats. Sources of unsaturated fats include rapeseed oil, olive oil, vegetable oil, flaxseed, pine nuts, sesame, and walnuts. Omega-3 fatty acids, found in foods like fish, vegetable oils, nuts, and flax seeds, are essential for eye health and brain development. However, excessive consumption of oils and fats can lead to weight gain, so mindful consumption is important.
| Characteristics | Values |
|---|---|
| Why we need oils and spreads | We need a small amount of fat in our diet for healthy functioning |
| Oils and fats supply calories and essential fats | |
| Oils and fats help our body absorb fat-soluble vitamins such as A, D, E and K | |
| The type of fat is just as important for health as the total amount of fat consumed | |
| Unsaturated fats are best for heart health | |
| Omega-3 fatty acids are anti-inflammatory and promote brain health | |
| Fats are the most energy-efficient form of food | |
| Fats are used for longer-term energy storage compared to carbohydrates | |
| Fats help promote the release of vitamins from the plant matrix | |
| Young children need a slightly higher amount of fat for growth and development |
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What You'll Learn
Oils and spreads are a source of energy
Fats are needed to form cell membranes and affect cell function. For example, cell membranes such as retinal photoreceptors (the part of the eye that responds to light) are particularly enriched in omega-3s, making up about 30% of all fatty acids in the membrane. Brain cells and other nervous system tissues also contain high levels of fat—in fact, the human brain is around 60% fat.
Oils and spreads are helpful in our diets, both in cooking and to make foods more palatable. However, it is important to remember that all fats are high in energy and should be limited in the diet. The British Heart Foundation (BHF) advises limiting the intake of spreading fats, oils, dressings, and sauces to 2-3 portions per day.
The type of fat consumed is just as important for health as the total amount of fat. Most fats and oils contain both saturated and unsaturated fats in different proportions. As part of a healthy diet, it is recommended to cut down on foods and drinks that are high in saturated fats and trans fats and replace them with unsaturated fats. Unsaturated fats can be either monounsaturated or polyunsaturated. Monounsaturated fats help protect the heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol in the blood. Polyunsaturated fats include omega-3, which can help prevent blood clotting, reducing the risk of stroke, and lower triglycerides, a type of blood fat linked to heart disease.
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They help us absorb vitamins
Oils and spreads are an important part of a healthy diet, but they should be consumed in moderation. While fats are often vilified, they are necessary for several vital processes in the body. For instance, fats help us absorb vitamins.
Vitamins A, D, E, and K are fat-soluble, meaning they can only be absorbed with the help of fats. Carotenoids, which are found in many vegetables and act as antioxidants in the body, are also fat-soluble. Without fats in our diet, we would struggle to optimally absorb these vitamins and carotenoids. This is because many of these nutrients are contained within the fibrous cell walls of plants, making them difficult for our bodies to absorb. However, the addition of dietary fats to a meal can help release these nutrients from the plant matrix. For example, one study found that consuming lycopene-rich tomatoes with fat increased lycopene absorption from 6g to 28g.
Fats are also important for forming cell membranes and influencing cell function. Omega-3 fatty acids, for example, are particularly enriched in retinal photoreceptors, making up about 30% of all fatty acids in this part of the eye. Brain cells and other nervous system tissues also contain high levels of fat, with the human brain being around 60% fat.
To promote vitamin absorption and benefit from the other health advantages of dietary fats, it is recommended to consume unsaturated fats, such as monounsaturated and polyunsaturated fats. These healthier fats are usually liquid at room temperature and often come from plant sources, including rapeseed oil, olive oil, vegetable oil, flaxseed oil, and soybean oil. Oily fish, such as salmon, is another good source of polyunsaturated fats, specifically omega-3 fatty acids.
In contrast, saturated fats and trans fats should be limited in the diet. These fats, found in processed meats, fatty meats, hard cheese, lard, palm oil, coconut oil, fried foods, biscuits, cakes, and pastries, can increase unhealthy LDL cholesterol and lower healthy HDL cholesterol. This imbalance can raise your risk of high blood pressure, heart disease, stroke, and atherosclerosis.
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They contain essential fatty acids
Oils and spreads are an important source of essential fatty acids, which are vital for our health. Omega-3 and omega-6 fatty acids are essential because the body cannot produce them, so they must be obtained from our diet. These fatty acids are important for several reasons. Firstly, they are crucial for the formation of cell membranes, particularly in the retina, where they make up about 30% of the fatty acids. Omega-3 fatty acids are also highly concentrated in brain cells and other nervous system tissues, with the human brain being composed of around 60% fat.
Consuming essential fatty acids has numerous health benefits. Omega-3 fatty acids, for instance, have anti-inflammatory properties and promote brain health, particularly in children. They may also play a role in treating depression and anxiety. Omega-3 fatty acids can be found in fish, vegetable oils, nuts, and flax seeds.
Omega-6 fatty acids are also essential and are commonly found in safflower, sunflower, and corn oils, as well as non-hydrogenated margarine and nuts like almonds, pecans, and sunflower seeds. Most people obtain sufficient omega-6 in their diet, but it is recommended to increase omega-3 intake by consuming at least two portions of fish per week, one of which should be an oily fish. For vegetarians, good sources of omega-3 include flaxseed (linseed) oil, rapeseed oil, walnuts, and omega-3-enriched eggs.
In summary, oils and spreads are important components of a healthy diet because they provide essential fatty acids, particularly omega-3 and omega-6, which have important roles in cell membrane structure and function, and offer a range of health benefits.
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They help lower cholesterol
While fats are often vilified, they are an essential part of a healthy diet. The body needs a small amount of fat to function properly and be physically active. However, it is important to distinguish between different types of fats and their effects on the body.
Saturated Fats
Saturated Fats
Saturated fats are found in many foods, both sweet and savoury. Most of them come from animal sources, including meat and dairy products, as well as some plant foods, such as palm oil and coconut oil. Eating too much saturated fat can increase your risk of developing heart disease and stroke by raising "bad" LDL cholesterol in your blood.
Unsaturated Fats
Unsaturated Fats
, on the other hand, are healthier and can help lower cholesterol levels. They are usually liquid at room temperature and generally come from plant sources, such as rapeseed oil, olive oil, vegetable oil, flaxseed oil, and soybean oil. Monounsaturated fats, a type of unsaturated fat, help protect your heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol. Polyunsaturated fats, another type of unsaturated fat, can also lower bad cholesterol levels. One example is omega-3, which is found in oily fish, vegetable oils, nuts, and flax seeds. Omega-3 can help prevent blood clotting and reduce the risk of stroke, as well as lower triglycerides, a type of blood fat linked to heart disease.
Trans Fats
Trans Fats
, like those found in fried foods, takeaways, and snacks, should be avoided as much as possible as they can also increase the risk of heart disease.
In summary, oils and spreads are an important source of healthy unsaturated fats, which can help lower cholesterol levels and improve heart health. However, it is important to consume these fats in moderation, as all fats are high in energy and excessive consumption can lead to weight gain.
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They are important for brain health
Oils and spreads are important components of a healthy diet. While fats are often vilified, they are essential for healthy bodily functions. For example, fats help the body absorb fat-soluble vitamins such as vitamins A, D, E, and K.
Fats are also the most energy-efficient form of food, providing the body with 9 calories per gram, more than double that of proteins and carbohydrates. This is because fats are used for long-term energy storage, whereas carbohydrates are readily utilised by the body as a preferred form of energy.
The brain is around 60% fat, and brain cells and other nervous system tissues contain high levels of fat. Omega-3 fatty acids, in particular, are important for brain health. These are found in foods like fish, vegetable oils, nuts, and flax seeds. Omega-3 fatty acids have been shown to promote brain health, especially in children, and may even play a role in treating depression and anxiety.
It is important to note that not all fats are equal. Unsaturated fats, such as monounsaturated and polyunsaturated fats, are generally considered healthier than saturated and trans fats. Most people tend to eat more saturated fats, so it is recommended to reduce intake and switch to healthier unsaturated versions. Monounsaturated fats help protect the heart by maintaining levels of "good" HDL cholesterol while reducing levels of "bad" LDL cholesterol. Polyunsaturated fats like omega-3 can help prevent blood clotting, reducing the risk of stroke, and lowering triglycerides, a type of blood fat linked to heart disease.
Therefore, it is beneficial to include oils and spreads that are high in unsaturated fats in the diet. Examples include rapeseed oil, olive oil, vegetable oil, corn oil, sesame oil, and soybean oil. However, it is important to consume these in moderation, as all fats are high in energy and should be limited in the diet.
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Frequently asked questions
Oils and spreads are a source of dietary fats, which are necessary for a healthy and balanced diet. Fats provide energy and help our bodies absorb vitamins A, D, E, and K.
Dietary fats can be found in meats, dairy products, vegetable oils, nuts, and seeds.
No. While we do need some dietary fats, it is important to focus on consuming unsaturated fats, such as monounsaturated and polyunsaturated fats, and limiting saturated and trans fats.
To incorporate more unsaturated fats into your diet, try using oils such as rapeseed oil, olive oil, vegetable oil, or flaxseed oil for cooking or in spreads. Eat more nuts, seeds, and oily fish, and choose plant-based proteins like lentils or beans over processed meats.
