are required to label Trans fats

Size: px

Start display at page:

Download "are required to label Trans fats"

Agnes Tate
5 years ago
Views:

1 are required to label Trans fats

2 Q&A: GOOD FATS, BAD FATS 1. What are the vital roles of fat? Maintains healthy skin and hair, insulating body organs against shock, maintain body temperature and promoting healthy cell function. Fats also serve as energy stores for the body and necessary to digest, absorb, and transport what fat soluble vitamins? Vitamins A, D, E and K 3. How are fats an important dietary requirement? Sources of essential fatty acids 4. What are the 4 classifications of fats? Saturated, monounsaturated, polyunsaturated and transfats 5. Which fats are solid at room temperature? Saturated 6. In what foods are saturated fats typically found? Meats, dairy and processed foods. What is the suggested limit of saturated fats recommended by the AHA (American Heart Association)? % which 16 grams a day max 8. What does high levels of saturated fats cause? Raises blood cholesterol which in turn increases your risk of heart disease and stroke. 9. Which fats are liquid at room temperature? Unsaturated fats monounsaturated and polyunsaturated 10. Where are unsaturated fats typically found? Vegetable oils such as soybean, canola, and olive oil, but are also found in avocado and nuts. 11. Both types of Unsaturated Fats have shown to have healthful benefits, what is the difference with regards to health? Both mono- and polyunsaturated can lower LDL (bad cholesterol) but while monounsaturated can maintain HDL (good cholesterol, but too much polyunsaturated can actually lower your HDL. 1. What are samples of polyunsaturated fats? Safflower, sesame, corn, cottonseed and soybean oils 13. What are the unhealthiest damaging fats? Transfats 14. What is the word used in ingredients listed that are transfats? Hydrogenated 15. Why do manufacturers hydrogenate fats and use them? Added to keep foods moist and to maintain their form 16. Why are Transfats so damaging to the body? They lower HDL and contribute to heart disease and cardiovascular problems. 1. What is an essential nutrient? A nutrient that can t be produced in the body and need to be consumed in small amounts. 18. Essential Fatty Acids (EFAs) are long-chain polyunsaturated fatty acids derived from linolenic, linoleic and oleic acids. There are families of EFAs what are they? Omega-3 and Omega So what is Omega-9 (derived from oleic acid)? Necessary, but not essential, but the body MUST have Omega 3 & 6 in order to make it. 0. Where do you get Omega-3 (derived from linolenic acid)? Seafood and flax seeds 1. Where do you get Omega-6 (derived from linoleic acid)? Sunflower and safflower oil. What is the most widely available botanical source of Omega3 which also provides Omega 6? Flax seeds which has 3x Omega 3 to Omega 6 3. Omega 6 have cardiovascular benefits, but also support reproductive, immune and nervous systems when in proper ratio to Omega 3, what is that ratio range? Between 1:1 and 4:1 4. Why are EFAs needed? To manufacture and repair cell membranes and expel harmful waste products 5. A primary function of EFAs is the production of prostaglandins which regulate what body functions: Heart rate, blood pressure, blood clotting, fertility, conception 6. Another function of EFAs is playing role in immune function by doing what? Regulating inflammation and encouraging the body to fight infection.. Americans are deficient in Omega 3s ratio to Omega 6, how bad is the ratio? 10:1 and 5:1 8. How many grams is the minimum healthy intake for both Omega 3 and Omega 6 for an adult? 1.5 grams of each. 9. What happens when cooking food that makes it so important to supplement Omega 3s? High heat destroys linolenic acid, so cooking and eating linolenic rich oils and foods is unlikely to provide a sufficient amount of Omege What are some of the foods where EFA s are rich? Flaxseeds, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, various dark leafy green vegetables such as kale, spinach, purslane, mustard greens, and collards, canola oil, soybean oil, wheat germ oil, salmon, mackerel, sardines, anchovies and albacore tuna

Trans Fat Artificial trans fat in cookies, French fries, doughnuts, fried chicken, and many other foods is the most harmful fat (on a gram-forgram basis) in the food supply.

3 Trans Fat Artificial trans fat in cookies, French fries, doughnuts, fried chicken, and many other foods is the most harmful fat (on a gram-forgram basis) in the food supply. Trans fat has been causing about 50,000 fatal heart attacks annually. Some major food manufacturers, and many smaller ones, are eliminating or reducing artificial trans fat in their foods. Unfortunately, many other restaurants and food manufacturers have not switched to healthier oils. Now is the time for cities, states and federal governments to take action to completely eliminate trans fat from our food. What is trans fat? Most of the trans fat Americans consume is artificial trans fat that comes from partially hydrogenated oil. Partial hydrogenation is a process in which hydrogen is added to an oil to make it more solid, like margarine or shortening. Why is trans fat so bad for you? There are good fats and there are bad fats in our food supply. Monounsaturated and polyunsaturated fats (such as olive, canola, soybean and corn oils) are the good ones that help lower the bad LDL cholesterol. Saturated fat and trans fat are the bad fats that raise LDL cholesterol. But trans fat is doubly bad because it decreases HDL, the good cholesterol. Researchers at the Harvard School of Public Health estimate that trans fat causes,000 to 8,000 heart attacks, including roughly 50,000 fatal ones, per year.1 Trans fat also promotes diabetes. All told, artificial trans fat, on a gram-forgram basis is the most harmful fat of all. Large food processors are switching oils. What about restaurant? Starting in January 006 all Nutrition Facts labels on packaged foods had to list trans fat. The labeling regulation stimulated many food processors to replace partially hydrogenated oil with healthier oils. However, restaurants, which do not have Nutrition Facts labels, have been slower to eliminate trans fat. While some of the biggest chains, such as Wendy s, KFC, and Ruby Tuesday, as well as numerous smaller restaurants and national food-service companies have greatly reduced, if not eliminated, the amount of trans fat in their products, the majority of restaurants have not switched to healthier oils. According to the U.S. Dietary Guidelines, Americans should eat less than grams of trans fat per day. The average American adult has been consuming 5.6 grams a day. How much trans fat are you consuming? Gram-for-gram, trans fat is the most harmful fat of all. Government, at all levels, should pass laws banning trans fat from restaurants. 50,000 The number of fatal heart attacks annually caused by trans fat. Is trans fat banned anywhere? In early 00, New York City and Philadelphia passed laws largely eliminating artificial trans fat from restaurants. In May 00, Montgomery County, Maryland passed a similar law, followed by Brookline, Massachusetts; King County (Seattle) Washington; Nassau, Westchester and Albany Counties, New York; Boston, Massachusetts; Baltimore, Maryland; Stamford, Connecticut; Cambridge, MA, and most recently California. Many other states, cities, and counties have similar pending legislation (see for legislative updates). In 004, Denmark became the first nation to virtually ban partially hydrogenated oils and largely eliminate artificial trans fat from the diet. What should governments do? State and local governments need to pass laws to get trans fat out of restaurants. Voluntary programs don t work. New York City tried to persuade restaurants to eliminate trans fats, but a year-long education campaign failed few if any restaurants had switched to healthier oils. Congress or the Food and Drug. Are healthy alternatives available? Many healthy trans-fat-free oils, such as soy, corn, canola, safflower, and sunflower oils, are available and can easily replace partially hydrogenated frying oil. When harder fats are needed to make piecrusts and other baked goods, trans-fat-free margarines and shortenings can be used. Even Crisco, the quintessential solid shortening made with partially hydrogenated oil, now contains less than 0.5g of trans fat per serving. Are replacement oils more expensive? Most alternative oils should not affect the price of menu items. Though some are slightly more expensive than partially hydrogenated oils, many restaurants have found that they have a longer fry-life. Reference: 1. Mozaffarian D, Katan MB, Ascherio A, Stampfer MJ, Willett WC. Trans fatty acids and cardiovascular disease. N Engl J Med. 006 Volume

* * * Saffl ower and sunfl ower oils can

Most saffl ower oil sold in bottles is the

usually high in polys (as shown here), but

4 * * * Saffl ower and sunfl ower oils can be high in polys or monos. Most saffl ower oil sold in bottles is the high-oleic (high-mono) variety shown here, but some brands that are sold in healthfood stores are the high-linoleic (high-poly) variety. The sunfl ower oil sold in bottles is usually high in polys (as shown here), but most chips and other packaged foods that are made with sunfl ower oil use the high-mono variety.

5 FISHING FOR OMEGAS The simplest advice is to eat at least two servings of seafood a week to lower your risk of sudden cardiac death. But if you want to make sure you re getting enough omega-3 fats, shoot for between 1 / and 1 gram (500 mg and 1,000 mg) a day. In general, fattier fish are richer sources, but some like farmed catfish are relatively low in omega-3s. Farmed fish are higher in fat than their wild cousins, but most of the extra fat is unsaturated, so it s not a real threat to your heart. For most species, our serving size is six ounces of cooked fish because that s a typical portion served at seafood restaurants. To get that much when you re cooking at home, start with about eight ounces raw. hoto: FoodPix. Total Omega-3 Fish Fat Fats* (6-oz. cooked, unless noted) (grams) (grams) Salmon, Atlantic, farmed 1 # 3. Salmon, Atlantic, wild Sardines, in sardine oil (3 oz.) 13.8 Salmon, coho, farmed 14 #. Trout, rainbow, farmed 1 #.0 Salmon, coho, wild 1.8 Herring, kippered (3 oz.) Trout, rainbow, wild 10 # 1. Swordfish Sardines, in tomato sauce (3 oz.) Herring, pickled (3 oz.) Oysters (3 oz.) Mackerel, canned (3 oz.) Pollock 0.9 Flounder or sole Whiting Rockfish Halibut Sardines, in vegetable oil (3 oz.) Tuna, white, canned (3 oz.) Scallops Total Omega-3 Fish Fat Fats* (6-oz. cooked, unless noted) (grams) (grams) Perch, ocean Cod, Pacific Tuna, fresh 0.5 Crab, blue (3 oz.) 0.4 Haddock 0.4 Catfish, wild Fish sticks (6) 1 # 0.4 Cod, Atlantic Crab, Dungeness (3 oz.) Shrimp (3 oz.) Catfish, farmed 14 # 0.3 Tuna, light, canned (3 oz.) Clams (3 oz.) 0. Crayfish, farmed (3 oz.) Lobster (3 oz.) * Includes EPA and DHA only. 1 canned in water. # Includes 3 to 5 grams of saturated fat (most other fish are lower). Sources: USDA and (for sardines in sardine oil) Amer. J. Clin. Nutr. 66: 109S, 199.

6 Omega-3 (Anti-Inflammatory) Essential Fatty Acids Alpha Linolenic Acid (ALA) legumes, leafy vegetables, flax, flaxseed and canola oils Eicosapentaenoic Acid (EPA) fish oil Docosahexaenoic Acid (DHA) fish oil, breast milk Omega-6 (Pro-Inflammatory) Linoleic Acid (LA) vegetable oils, seeds, nuts Gamma Linolenic Acid (GLA) borage and primrose oil Arachidonic Acid (AA )- meat, dairy products The ratio of omega-6/omega-3 essential fatty acids O6 : O3 Effect or Benefits 4 : 1 0% decrease in total mortality of CVD.5 : 1 4 : 1 Reduce rectal cancer cell proliferation No Effect even the same amount of O3a -3 : 1 Suppress arthritis inflammation 5 : 1 10 : 1 Beneficial effect on asthma patients Adverse consequences Support cardiovascular health Promotes platelet activity Helps maintain normal triglyceride levels Helps maintain normal blood pressure (vasodilation) Promote healthy blood and oxygen supply to the heart Promote normal neurological function 15% brain is DHA; synaptic membrane highest conc. American Heart Association Strongly encourages increased omega-3 consumption Singles out EPA and DHA from fish as best for heart health Sets out recommended daily intakes of 1 g of EPA/DHA for people at risk of CVD and -4 g of EPA/DHA for normal triglycerides Recognizes fish oil supplements as a safe, effective alternative to eating fish for people who don t like it or who can t consume enough to reach effective intakes of EPA/DHA Stresses the importance of safe, high-quality supplements

7 Importance of Omega 3 Fats in Health and Disease By Dr. William Connor Interest in omega-3 fatty acids began some 30 years ago and there are now several thousand papers in the scientific literature supporting their benefits. There is little doubt that omega-3 fatty acids are important in human nutrition. They are significant structural components of the cell membranes of tissues throughout the body and are especially rich in the retina, brain, and sperm, in which docosahexaenoic acid (DHA) constitutes 36.4% of total fatty acids Membrane fluidity is essential for proper functioning of these tissues. In the retina, where omega-3 fatty acids are especially important, deficiency can result in decreased vision and abnormal electroretinogram results. Omega-3 Fatty acids are essential fatty acids, necessary from conception through pregnancy and infancy and, undoubtedly, throughout life. The ratio of omega-6 to omega-3 fatty acids has increased in industrialized societies because of increased consumption of vegetable oils rich in omega-6 fatty acids, ie, linoleic acid, and reduced consumption of foods rich in omega-3 fatty acids. Another important feature of omega-3 fatty acids is their role in the prevention and modulation of certain diseases that are common in Western civilization. The following is a partial list of diseases that may be prevented or ameliorated with omega-3 fatty acids, in descending order of the strength of the available evidence as perceived by this reviewer: Coronary heart disease and stroke; Essential fatty acid deficiency in infancy (retinal and brain development); Autoimmune disorders (e.g., lupus and nephropathy); Crohn disease; Cancers of the breast, colon, and prostate; Mild hypertension; and Rheumatoid arthritis. Cardiovascular Benefits Of Omega-3 Fatty Acids The strongest evidence of a relation between omega-3 fatty acids and disease is the inverse relation between the amount of omega-3 fatty acids in the diet and in blood and tissues and the occurrence of coronary heart disease and its many complications. Effects of omega-3 fatty acids on coronary heart disease have been shown in hundreds of experiments in animals, humans, tissue culture studies, and clinical trials. Omega-3 fatty acids from fish have been shown to be protective of heart disease and, by a variety of mechanisms, prevent deaths from coronary disease, particularly cardiac arrest. The unique properties of these fatty acids in coronary heart disease first became apparent in the investigations of the health status of Greenland Eskimos who consumed diets very high in fat from seals, whales, and fish and yet had a low rate of coronary heart disease. Further studies clarified this paradox. The fat the Eskimos consumed contained large quantities of the very-long-chain and highly polyunsaturated fatty acids of EPA and DHA, which are abundant in fish, shellfish, and sea mammals and are scarce or absent in land animals and plants. EPA and DHA are synthesized by phytoplankton, which are the plants of the waters and the base of the food chain for marine life. Dietary omega-3 fatty acids act to prevent heart disease through a variety of actions. They: Prevent arrhythmias (ventricular tachycardia and fibrillation), Prostaglandin and leukotriene precursors, Have anti-inflammatory properties, Inhibit synthesis of cytokines and mitogens, Stimulate endothelial-derived nitric oxide, Antithrombotic, Have hypolipidemic properties with effects on triglycerides and VLDLs, and Inhibit atherosclerosis. EPA and DHA have strong antiarrhythmic action on the heart. In experimental animals and tissue culture systems, EPA and DHA prevent the development of ventricular tachycardia and fibrillation. Even total mortality has been improved in several studies in which the omega-3 fatty acid intake was increased. In one study, men who consumed salmon 1 time/wk had a 0% less likelihood of cardiac arrest. In another study overall mortality was decreased by 9% in men with overt cardiovascular disease who consumed omega-3 fatty acids from fish or fish oil, probably because of the reduction in cardiac arrests.

8 The most recent data on fish consumption and risk of sudden cardiac death were from the Physician's Health Study in the United States in 0551 male physicians. Consumption of 1 fish meal/week was associated with a 5% lower risk of sudden cardiac death compared with consumption of <1 fish meal/month. Total Death Rate Was Also Lower In Those Who Ate Fish. Thrombosis, or the tendency to form blood clots, is a major complication of coronary atherosclerosis that can lead to heart attacks. The omega-3 fatty acids from fish oil have powerful antithrombotic actions. EPA inhibits the synthesis of thromboxane A from arachidonic acid in platelets. This prostaglandin causes platelet aggregation and vasoconstriction. As a result, fish oil ingestion by humans increases the bleeding time and decreases the stickiness of the platelets for aggregation to glass beads. In addition, the administration of fish oil enhances the production of prostacyclin, a prostaglandin that produces vasodilation and less sticky platelets. Reduced Atherosclerosis The EPA and DHA contained in fish oil fed to experimental animals actually inhibited development of atherosclerosis. There is evidence in both pigs and monkeys that dietary fish oil prevents atherosclerosis by actions other than reducing plasma cholesterol concentrations. Atherosclerotic plaque formation may also be lessened by the reduction in growth factors after fish-oil consumption. Not only is plateletderived growth factor diminished by fish oil consumption, but its messenger RNA is reduced. Because atherosclerosis begins with cellular proliferation in response to the influx of cholesterol-rich lipoproteins, the inhibition of this proliferation would greatly reduce the growth of the atherosclerotic plaque. Reduced Cholesterol Levels The pronounced effect of fish oil on high blood fats or elevated cholesterol levels is especially well documented and is supported by results of precise dietary studies in which the effects of a diet rich in salmon oil were compared with those of a vegetable oil and a diet high in saturated fat. Fish oil in particular was shown to lower plasma cholesterol and triglyceride concentrations. Apolipoprotein B production is reduced by consumption of fish oil in comparison with vegetable oils such as safflower or olive oil. Omega-3 Fatty Acids Essential Components Of Cell Membranes In Infancy There are critical periods for the acquisition of these essential omega-3 fatty acids: during fetal development and after birth until the biochemical development in the brain and retina is completed. As already noted, the omega-3 fatty acid DHA is an important constituent of the cell membrane of these neural structures. Omega-3 fatty acid deficiency is manifested in both the blood and in tissue biochemistry. Of note is a strikingly low concentration of DHA, which may fall to as much as one-fifth of the normal amount. In addition, the body attempts to replace the deficient DHA with another highly polyunsaturated fatty acid of the omega-6 series. In rhesus monkeys, omega-3 fatty acid -- deficient diets fed to pregnant animals and then continued after birth induce profound functional changes such as reduced vision, abnormal electroretinograms, impaired visual evoked potential, more stereotypic behavior (e.g., pacing), and, perhaps, disturbances of cognition. Some of these findings have been replicated in infants fed formulas deficient in omega-3 fatty acids. Most studies of premature infants have shown visual impairment and abnormal electroretinograms. A recent study in full-term infants, in which a standard infant formula was compared with human milk and with formulas enriched with DHA, provided unequivocal evidence of considerable differences in visual evoked potential. In all of the human studies, the biochemical evidence in plasma, red blood cells, and, occasionally, in tissues from autopsied infants has substantiated the omega-3 fatty acid deficiency state. The lower concentrations of DHA in plasma and erythrocytes are mirrored by lower concentrations in the brain and retina. Formula-fed infants have lower concentrations of brain DHA than do infants fed human milk. They also have lower intelligence quotients. During pregnancy, both maternal stores and dietary intake of omega-3 fatty acids are of importance in insuring that the baby has adequate amounts of omega-3 fatty acids at the time of birth. All the polyunsaturated fatty acids, including DHA, are transferred across the placenta into fetal blood. In addition, EPA and DHA in maternal adipose tissue can be mobilized as free fatty acids bound to albumin and be made available to the developing fetus via placenta transport. Several studies in monkeys have indicated that when the maternal diet is deficient in omega-3 fatty acids, the infant at birth is likewise deficient as evidenced by low DHA concentrations in their plasma and red blood cells. In humans, it was shown that the administration of fish oil or sardines to pregnant women led to higher DHA concentrations in both maternal plasma and red blood cells and in cord blood plasma and red blood cells at the time of birth. Once membrane phospholipids have adequate concentrations of DHA, there is an avid retention of these fatty acids in the brain and the retina, even though the diet may subsequently be deficient. Several studies illustrate clearly the effects of omega-3 deficiency in both animals and humans. American Journal of Clinical Nutrition, Vol. 1, No. 1, 11S-15S, January 000

One variety of nut isn't necessarily healthier or better than another. All nuts are healthy, unless you have an allergy or sensitivity to one or more kinds.

10 One variety of nut isn't necessarily healthier or better than another. All nuts are healthy, unless you have an allergy or sensitivity to one or more kinds. While individual types vary in nutrients, most nuts contain an array of vitamins and minerals, such as iron, magnesium, zinc, vitamin E, and small amounts of folate, copper, phosphorous, and calcium. Nuts may also contribute to one's daily protein and fiber needs. The following chart provides nutritional information for some popular nuts. All numbers are for dry roasted, unsalted nuts. (Some nuts are roasted in oil, which adds fat and calories without adding additional vitamins or minerals. In addition, some nuts are salted, which may greatly contribute to one's daily sodium intake.) Sat. Unsat. Protein Fiber Fat (g) Fat (g) (g) (g) Calcium Zinc (% (% DRI) DRI) Vit. E Magnesium (% (% DRI) DRI) Nut type Calories (per oz.) Fat (g) Peanuts Walnuts Pecans Almonds Cashews Macadamia Nuts are calorie dense foods, meaning they pack a lot of calories into a small amount of food. This can be helpful for people trying to gain weight, but also need not make them off limits to those watching their waistlines. An ounce of most nuts amounts to about 18-4 nuts (a small handful for many, and a tiny handful for larger-handed folks), and has between calories. The majority of the calories in nuts is derived from their unsaturated fats, which is more healthful than saturated fat. Include these flavorful nuggets into your eating plan, since nuts offer so many valuable nutrients and can be enjoyed in small servings: Mix sliced nuts into plain rice, rice pilaf, or couscous. Sprinkle slivered nuts onto vegetables or into salads. Use slivered or chopped nuts as a yogurt topping. Substitute diced nuts for croutons in salads. Add chopped nuts to vegetable dips or soups.

Lipid & Fat: Overview

Lipid & Fat: Overview What is a lipid? Triglycerides, Phospholipids and Sterols Triglycerides = Fat Saturated & unsaturated Essential fatty acids ü Omega 3 & Omega 6 Trans fat Why do you need fat? How