Blog Site Discontinued June 23, 2017

Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Friday, February 19, 2016

Polyunsaturated Fat Levels in Foods

Polyunsaturated Fat Levels in Foods

Polyunsaturated fats can have a beneficial effect on your heart when eaten in moderation and when used to replace saturated fat and trans fat in your diet.

From a chemical standpoint, polyunsaturated fats are simply fat molecules that have more than one unsaturated carbon bond in the molecule; this is also called a double bond. Oils that contain polyunsaturated fats are typically liquid at room temperature but start to turn solid when chilled. Olive oil is an example of a type of oil that contains polyunsaturated fats.

Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in polyunsaturated fats also contribute vitamin E to the diet, an antioxidant vitamin most Americans need more of oils rich in polyunsaturated fats also provide essential fats that your body needs but can’t produce itself – such as omega-6 and omega-3 fatty acids. You must get essential fats through food. Omega-6 and omega-3 fatty acids are important for many functions in the body.

Yes. While, all fats provide 9 calories per gram, monounsaturated fats and polyunsaturated fats can have a positive effect on your health, when eaten in moderation. The bad fats – saturated fats and trans fats

Here is list of some vegetable oils and percentage of polyunsaturated fat.
Safflower oil – 78%
Sunflower oil – 69%
Corn oil – 62%
Soybean oil – 61%

Other good sources of polyunsaturated fats include: walnuts, pecans, pistachios and almonds.

Some fish are high in omega-3 fatty acids (EPA and DHA) include:
Herring – Atlantic
Sardines – Pacific

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