V
egetable oils consist of variable proportions of fatty acids. These fatty acids may be
saturated, monounsaturated or polyunsaturated. The fatty acid composition of an oil
determines its appearance, reaction to hot and cold temperatures, nutritional value and effects
on the body.
Saturated fats:
The more saturated the fat, the more likely it is to be solid at room temperature. For example,
coconut oil, palm oil, ghee and animal fats (butter, lard, dripping) have high saturated fatty
acid contents. Eating a diet rich in saturated fat has been shown to raise ‘’bad’’ cholesterol in
the blood (Low Density Lipoprotein or LDL cholesterol), which can increase risk of heart disease.
Saturated fat is not essential in the diet.
Monounsaturated fats:
These are oils with a high oleic acid content. Monounsaturated fatty acids are particularly
prevalent in olive oil, rapeseed oil, and nut oils such as peanut oil. Monounsaturates help to
lower LDL cholesterol, so helping to maintain a healthy heart. Replace some saturated
fat with monounsaturated fats and oils for good health.
A guide
to vegetable oils and fats
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