Vegetable fats in the diet. Beneficial properties of vegetable fat for humans

Plants are the main source of healthy fats needed by humans. Nuts, fruits and seeds of various crops are used as raw materials for obtaining oils. Grape, sea buckthorn and apricot kernels and cereal germs are also used for processing.

Vegetable fats are extracted in two ways - pressing and extraction. The first method, during which oils are obtained by mechanical extraction, is considered gentle, but production ineffective. The cake remaining after pressing still contains fats, so it is subjected to extraction with organic solvents. Products obtained after secondary processing contain an order of magnitude less biologically active substances.

The benefits and advantages of vegetable fats

Vegetable fats are rich in tocopherols and fatty acids. They contain:

• vitamins B, D, K;
• carotenoids;
• phytosterols;
• phospholipids;
• mineral salts.

The fatty acids of most vegetable oils are unsaturated. Such organic compounds have a positive effect on the structure of vascular walls, preventing the formation of cholesterol plaques. Unsaturated fatty acids are involved in the synthesis of hormones and metabolism, ensuring the normal functioning of the immune system.

Omega-6s predominate in corn, nut, sunflower and safflower oils. Cottonseed and flaxseed fats (44%) are rich in alpha-linolenic acid. Cedar and camelina products can also boast a high Omega-3 content.

Why are animal fats inferior to vegetable fats? Being very high in calories, the latter, when entering the body, are still easily digested and quickly consumed. This is explained by the fact that vegetable fats contain more phosphatides than animal products. Complex lipids, whose molecules contain phosphoric acid, accelerate the breakdown process. This prevents the accumulation of fat in the liver.

In addition, these substances reduce cholesterol levels in the blood, preventing blockage of blood vessels. It should be remembered that phosphatides, either in the form of sediment or in suspension, are present only in unrefined oils.

Types of vegetable oils

The most biologically active substances are contained in virgin oil, which is why nutrition experts recommend adding it to food. However, the shelf life of natural products with impurities is short. To improve the presentation and extend the life of such substances, as well as to make their taste and smell neutral, manufacturers resort to different cleaning methods:

• In order to eliminate hydrophilic substances and phosphatides, the unrefined product is subjected to hydration.
• With the help of alkali, fatty acids are removed from it (neutralization).
• At the bleaching stage, soap substances, pigments and phospholipid residues are removed.
• Corn and sunflower oil are subjected to winterization (freezing), thereby removing wax-like components.
• The final stage of refining - deodorization - involves treating the product with steam.

According to consistency, vegetable fats can be liquid or solid. Products of the second type are also called batters. Their characteristic feature is a waxy or creamy texture that remains stable at room temperature. To melt, such oils are heated in a water bath to 50 degrees. The butters’ solid consistency is due to saturated fatty acids: arachidic, lauric, myristic, palmitic and stearic.

List of popular solid vegetable oils:

• avocado;
• cocoa butter;
• coconut;
• mango;
• aloe vera product;
• babassu oil;
• neem oil;
• shea (karite);
• product from shorea (sal tree);
• Palm.

Which liquid oils have the most balanced composition? The variety of unsaturated fatty acids is the advantage of cottonseed, camelina, sea buckthorn and soy products. Sunflower oil, widespread in our area, is a valuable source of Omega-9 and Omega-6. The product obtained by pressing grape seeds has a similar combination of unsaturated fatty acids. A lot of useful substances are contained in flaxseed, mustard, sesame, and hemp oil. Not only does pine and nut fat have a wonderful composition, but also excellent taste.

Use in cooking and cosmetology

Solid vegetable fats are widely used in confectionery. They are used to make chocolate and halva, and they are added to creams and hot sweet drinks. Coconut oil occupies a special place in vegetarian cuisine, since its composition is similar to milk fat. However, much more benefit can be gained from batters when used externally.

Here is just a small list of cosmetic problems that you can get rid of with homemade masks and creams based on vegetable fats:

• dandruff and thinning hair;
• split ends, thinning and frizzy hair;
• dryness, redness and flaking of the skin;
• wrinkles, age spots, burns;
• rough skin on elbows and knees, calluses.

An adult should consume at least 30 ml of oils daily. Moreover, it is advisable to include different vegetable fats in the diet - this will balance the diet. In foods rich in oleic acid, oxidation processes occur more slowly. That is why it is best to stew and bake dishes in olive fat. It should be added to hot sauces and infusions.

Oils where Omega-6 and Omega-3 predominate are unstable to high temperatures. In addition, they cannot be stored open: upon contact with oxygen, free radicals and toxic oxides are formed in fatty foods. Oils that oxidize quickly are kept in a dark, closed container in a cool place. So that they do not lose all their beneficial properties, they are added raw to dishes. They are seasoned on salads and porridges, and included in cold sauces.

Expert opinion

I love flaxseed oil for its beneficial properties and bitter taste. I would like to note that you cannot fry on it, it does not tolerate heat treatment. Should be stored in a dark place. The article mentions nut oil - it is extracted from walnuts and has a characteristic smell and taste. For example, when I don’t have the nuts themselves on hand, I pour this oil over my vegetable salad, and it replaces them even to my taste. When choosing this oil, pay attention - it should be light, slightly greenish. But not bright at all. A rich color means that the oil was heated during the pressing process, which means it has lost some of its beneficial properties.

Inna Verbitskaya, nutrition specialist

Fatty foods have long been considered harmful, both for the body as a whole and for the figure. However, not all fats have a negative impact on our body. Fatty acids are divided into unsaturated and unsaturated. The former have a simple structure and solid shape. Once in the blood, they form special compounds that settle in the form of a fatty layer. Excessive consumption of foods high in animal fats leads to obesity and cardiovascular pathologies.

Not all fats are harmful and dangerous for the human body. Unsaturated (vegetable) fatty acids are the “right” fats. They have a beneficial effect on well-being, and, despite the complex molecular formula, they do not clog blood vessels, but move freely through the arteries, increasing their elasticity and removing cholesterol. There are many healthy fats in seeds, nut kernels, seafood, and vegetables.

Monounsaturated fatty acids and their importance

This type of substance is divided into monounsaturated and polyunsaturated. Each type is characterized by its advantages and features. Both options remain in a liquid state at any temperature. When deciding to include monounsaturated fats in a diet for men or women, you need to understand which foods contain these substances. This type of beneficial elements enters the body along with the active components of rapeseed and sunflower oil; they are also found in peanuts and olives.

Groups of scientists have conducted repeated studies, thanks to which they were able to prove that foods containing unsaturated fatty acids in the right proportions are effective for losing weight and for gaining muscle mass during training. In addition, MUFA:

• helps fight low hemoglobin and breast cancer;
• improves the condition of patients with joint diseases such as rheumatism and arthritis;
• Helps cleanse blood vessels and arteries.

For a person leading an active lifestyle, the daily intake of unsaturated fatty acids is 20% of the total energy value of the menu. When purchasing products in supermarkets, be sure to carefully study the packaging. Labels always indicate the content of fat, protein and carbohydrates.

This type of beneficial substances is not synthesized by our bodies. They come to humans from the food we consume. Foods rich in fats are necessary to improve the functioning of the brain, nervous system, and the functioning of the heart muscle and blood vessels.

Polyunsaturated fatty acids and their uses

Polyunsaturated fatty acids are divided into two types - omega-3 and omega-6. It is important to understand what these substances are and what they contain, because you can only replenish their reserves in the body with the help of food.

Omega-3 prevents pathologies of the heart muscle and stroke, lowers blood pressure, improves heartbeat and normalizes blood composition. Scientists also concluded that the use of this substance helps prevent the development of acquired dementia. PUFAs are indispensable during pregnancy and lactation, because everything that enters the mother’s body is received by the developing fetus.

You can saturate your body with omega-3 by adding certain foods to your menu. What about foods rich in PUFAs? You should pay attention to this list:

• fatty fish;
• flax seeds;
• soybeans and legumes;
• walnut kernels;
• shrimps.

Omega-6 is found in small amounts in avocados, eggs, whole grain bread, hemp oil and corn oil. This substance is necessary for the normal functioning of the digestive tract, improving the function of hematopoiesis, and it is also involved in the formation of cell membranes, the development of vision and nerve endings.

If you introduce foods low in solid (saturated) fats into your diet, and at the same time increase the consumption of plant analogues, this will improve the overall tone of the skin and muscles, allow you to lose weight and improve metabolic processes.

The need for PUFAs increases with intense physical activity, during periods of active growth, pregnancy, in the case of the development of diabetes mellitus, and heart disease. Fat consumption should be reduced in case of allergic manifestations, stomach pain, lack of physical activity, and in elderly people.

What should be included in the menu

Unsaturated fats belong to the group of easily digestible substances. But you should not abuse food rich in these substances, unique in their composition.

To speed up the absorption process, eat foods that have not been heat-treated. The breakdown of these substances and the rate of absorption into the blood are influenced by the melting temperature. The higher it is, the worse the element is absorbed.

Unsaturated fatty acids are involved in the formation of the human immune system, brain function, and heart function. They improve memory, attention and help fight depression. Without fats, the body poorly absorbs vitamins A, D, K, E. Eat healthy fats daily; the list of products presented in the table below will allow you to develop a complete and balanced menu for every day.

Many people, especially those who struggle with excess weight, believe that eating fat is harmful to their health and figure. In fact, this statement can only be called half true. The fact is that moderate consumption of fatty foods is not only not harmful, but also necessary for our body. In addition, there are different types of fats - saturated, polyunsaturated and monounsaturated. All of them are absorbed differently and participate in metabolic processes.

Fat in food

To talk about a balanced diet, you should identify a list of foods that contain fats and indicate their quantity. This will help you control your diet and help you maintain your figure.

Types of fats

All fats in food are divided into two large groups: saturated and unsaturated fats. The latter, in turn, have two more subtypes - monounsaturated and polyunsaturated. First things first.

Saturated fats

Saturated fats are the least digestible and can create problems not only with digestion, but also in other body systems. For example, eating too much food high in saturated fat can cause weight gain and blood clots. Saturated fats are solid at room temperature and require quite a high temperature to dissolve, so it takes a lot of time and energy for the digestive system to absorb. On the one hand, this is good, since a person does not experience hunger for a long time, but, on the other hand, the body is subjected to increased stress. However, you should not exclude foods containing saturated fats from your menu, as they are rich in vitamins and substances that, when absorbed, are converted into healthy monounsaturated oleic acid. And in the cold season, such food can even warm you up. Saturated fats are found mainly in foods such as lard, lamb, beef, pork, butter, coconut oil, palm oil, heavy cream, lobster and shrimp.

Unsaturated fats

Unsaturated fats in foods are found in liquid form. Therefore, it is not surprising that they are absorbed by the body quite easily. They contain vitamins and other useful substances, and also cleanse blood vessels. Any fat contributes to an increase in blood cholesterol levels, which are divided into “bad” and “good”. The first can lead to the formation of blood clots, and the second, on the contrary, cleanses the circulatory system of harmful substances. Unsaturated fats are different in that they reduce the content of “bad” cholesterol. They are all divided into monounsaturated and polyunsaturated fatty acids, the first of which, in addition, produce “good” cholesterol. Thanks to this, the blood vessels are cleansed and a general improvement in the condition is observed. Polyunsaturated fats are distinguished by their ability to enrich the body with a beneficial substance called Omega-3, which is not produced independently, but can only be supplied with food. These two types of fatty acids are most often present in foods together in varying proportions. The richest sources are liquid vegetable oils (unrefined), nuts, sea fish and seeds.

Trans fats

In addition to the two groups described above, one more type can be distinguished - trans fats. Such fats are found in foods that have undergone special processing, mainly sausages, cookies, French fries and others. Trans fats not only have no benefits, but are even dangerous to health. They are obtained by processing liquid vegetable oil, as a result of which it acquires a solid state. The manufacturer can replace more expensive animal fats with such a modified product, especially since it is cheaper, has a longer shelf life and is a simpler production process.

Quantitative fat content in products

Fat is found in varying percentages in many foods. It is only absent in vegetables, fruits, berries, herbs, honey and some other foods. The rest of the diet can be divided into 5 groups. In this case, the type of fatty acids is not taken into account, but only the quantitative indicator is taken into account.

1. A high fat content (more than 80%) is observed in vegetable and animal oils (butter, sunflower, etc.), margarine, confectionery creams, and pork lard.
2. High fat content (20-40%). This category includes cream and fat sour cream, halva, chocolate, boiled and semi-smoked sausage, sprats, duck and goose meat, pork, cheese and most pastries.
3. A moderate amount of fat (10-19%) is found in many types of fish - sturgeon, herring, saury, salmon, tea sausage and beef sausages, lamb, beef, chicken of the first category, eggs, ice cream, processed cheese.
4. Low fat content (3-9%). Products in this group also include fish - horse mackerel, low-fat herring, mackerel and pink salmon. In addition, chickens of the second category, milk and milk ice cream, full-fat kefir, and fudge candies have a low level of fat content.
5. Reduced fat content (less than 3%) is found in products such as hake fish, pike, pike perch and cod, bread, cereals, beans, skim milk and cottage cheese.

Place of fats in the daily diet

To eat healthy, you need to include fat-containing foods in your diet. The main thing is to consume them in moderation. So, the average person only needs no more than 50 g of fat every day. In addition, you should pay attention to their quality. It is better if it is unsaturated fats.

Needless to say, consuming trans fats should be avoided altogether. This is not easy to do, but you can at least reduce the risks by giving up fast food and replacing sausages with natural meat. In general, the daily diet should contain sufficient quantities of fresh fruits, vegetables and nuts, supplemented by seafood, meat dishes and fish.

Vegetable oils (vegetable fats)– these are fats extracted from various parts of plants and consisting mainly (95-97%) of triglycerides of higher fatty acids.

The main source of vegetable oils are various oilseeds. The most common vegetable oils are sunflower, olive, cocoa oil, rapeseed, flaxseed, etc. Palm oil has recently become popular, the harm and benefits of which are discussed on this page below, under the appropriate heading.

Like animals, plants store fats in order to store some energy for future purposes. The difference is that an animal usually does this for itself (anticipating a period of malnutrition), while a plant does it for future generations. Those. In order for the future generation to survive, the parent plant accumulates and transfers energy to the embryo, including in the form of fat. Based on this, it is not difficult to assume that the bulk of the fat in plant material will be found mainly in the seeds or fruits.

Oils are obtained from plant material using a spin(under pressure, the liquid part of the plant material flows out, after which it is collected) or by extraction with organic solvents or liquefied carbon dioxide (after extraction, the extractant is distilled off, and the remaining vegetable oil is collected). After this, the vegetable oil is subjected to purification, or, in other words, refining.

An important aspect of the production of vegetable oils for the consumer is such a stage as deodorization (literally means odor removal: des - “removal”, odor - “smell”). During this stage, vegetable oils are purified from substances that give it flavor.

Thus, if on the label of vegetable oil you see the inscription “refined, deodorized, cold pressed,” this means that the oil was extracted by pressing at a low temperature (done to separate from the fraction of vegetable fat with a high melting point), after which it subjected to cleaning, as a result of which it became transparent (without suspended substances) and practically odorless.

Fatty acid composition of vegetable fats varies depending on the type of plant.

The main difference between vegetable fat and animal fat is the higher content of unsaturated fatty acids (primarily oleic and linoleic). Thus, the content in sunflower oil is more than 70%. Among the unsaturated fatty acids, the most important ones are distinguished separately, such as linoleic (omega-6) and linolenic (omega-3) acids (omega-9 acids, for example, oleic, are also now isolated).

These fatty acids, unlike fatty acids, cannot be formed in the human body as a result of certain chemical metabolic reactions, but are essential for the normal functioning of the cardiovascular system, as well as for the regulation of inflammation in the body. Thus, these acids must enter the body with food. All vegetable oils are rich in them to one degree or another. However, the most valuable sources of these acids are vegetable fats such as wheat germ oil, flaxseed, camelina, mustard and soybean oil, and walnut oil.

Another positive aspect of vegetable oils is their almost complete absence (this is true of any vegetable oil, not just those that say “0% cholesterol!” on the label). So replacing animal fats with vegetable oils to some extent helps reduce cholesterol in human blood, thereby providing an additional preventive effect for the cardiovascular system.

The harm of palm oil

It should be noted that non-traditional fats, such as palm oil, often used in the food industry, have recently become the subject of sharp criticism due to their “dangers” to human health. This is wrong. The harm of palm oil is often exaggerated. The problem with palm oil is that it contains more saturated fatty acids than other vegetable oils and therefore is not an important source of unsaturated fatty acids. That is, palm oil is not harmful in the literal sense of the word, it is just biologically less valuable than, for example, olive oil. But it also has positive qualities - for example, the oil becomes rancid as a result of the oxidation of unsaturated fatty acids by atmospheric oxygen. If there are no or few of them in fat, then there is practically nothing to oxidize. This property is often used in the confectionery industry to increase shelf life. Relatively speaking, palm oil is a natural analogue of margarine. As you know, it is a hydrogenated vegetable fat (from unsaturated to saturated), and palm oil is naturally saturated. It also resembles margarine in appearance.

On the other hand, there are problems with the quality of palm oil itself. Thus, a situation often occurs when non-edible (industrial) palm oil is imported into the country. This allows you to save on customs duties, in addition, it is cheaper in itself. It is assumed that this oil will be further processed and brought to food grade. But some unscrupulous manufacturers do not bother with this and use it as is. One can only guess what harm will come from such palm oil. On the label of food products containing such oil, they most often write simply “vegetable fat” or “confectionery fat”, without an exact indication of the source plant.

It cannot be said that this is typical not only for palm oil - the culture of food production in our country is still quite low, and similar phenomena are typical for many.