Introduction to fats IGD 2017 UPDATED NOV
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1 Introduction to fats IGD 2017 UPDATED NOV
2 What is fat? Fats are an important part of our diet, they provide: Energy (9 kcal/g higher in kcal than other macronutrients) Important vitamins (for example, vitamins A and D) Essential fats (which the body is unable to make) Eating too much fat can be unhealthy so it is important that we watch the amount of fat and fatty foods we eat. Some fats are better for our health than others. There are different types of fat saturated, unsaturated fats (monounsaturated and polyunsaturated) and trans fats. Most foods contain a mixture of these fats. IGD
3 Types of fats Unsaturated fat Provides essential fatty acids and fat soluble vitamins Polyunsaturated fats help to maintain healthy cholesterol levels and provide essential fatty acids Wherever possible replace saturated fats with small amounts of monounsaturated and polyunsaturated fats Saturated fat Eating too much saturated fat can increase the amount of cholesterol in your blood These are generally harder fats The average man should have no more than 30g of saturated fat a day, and the average woman no more than 20g a day Trans fat Can increase cholesterol in your blood which increases your risk of heart disease Foods with partially hydrogenated oils or fats in them are likely contain trans fats Naturally-occurring trans fats are found in small amounts in dairy products as well as beef, lamb and mutton, and products made from these foods IGD
4 Breakdown of fat types Saturated Fat Monounsaturated Fat n-6 Polyunsaturated Fat n-3 Polyunsaturated Fat Coconut oil Butter Beef dripping Palm oil Lard (pork fat) Fish oil (cod Peanut oil Soya oil Corn oil Olive oil Sunflower oil Safflower oil Rapeseed oil Type of fatty acid IGD 2017 SOURCE: Oils and fats in the diet, BNF
5 Where are fats commonly found? FATS ON MEAT LARD CAKES FULL FAT DAIRY PARTIALLY HYDROGENATED VEGETABLE OILS DAIRY PRODUCTS (NATURALLY OCCURRING) SOME PROCESSED FOODS Trans fat NUTS SEEDS & GRAINS VEGETABLES VEGETABLE OILS BUTTER AVOCADOS ICE CREAM OILY FISH Unsaturated fats PASTRIES Saturated fat BAKERY RAPESEED OIL Omega 3 IGD
6 Do we need to reduce our fat intake? Eating too much fat makes us more likely to become overweight Need to get the balance right between saturated and unsaturated fats Fat type Current intake (% of total energy) Recommended (% of total energy) Total 34.2% 35% Saturated 12.7% 11% Unsaturated poly mono 6.1% 12.8% 6.5% 13% Trans 0.7% 2% No more than one third of our total fat intake should come from the saturated types of fat in the diet Trans fats should make up no more than 2% of energy (roughly 5g/day) Unsaturated fats (poly or mono) should provide the rest of our fat intake and this includes the omega-3 fats IGD 2017 SOURCE: 6
7 Functions of fat Fat provides many functions in food, including: Aeration Fat helps to incorporate air into cake/mousse mixtures. This is achieved by trapping bubbles of air in the mixture to form a foam. STRUCTURE MOUTHFEEL Shortening A crumbly texture is achieved by fat coating flour particles therefore preventing them from absorbing water. Flakiness Moisture retention Fat helps separate layers in flaky pastry/biscuits. The fat melts during cooking, leaving minute air pockets for steam to evaporate in which causes the layers to rise. Fat helps retain moisture content and therefore increase shelf life. FLAVOUR APPEARANCE Glaze Fats give a glossy appearance and adds shine to sauces Plasticity Fats can be processed to alter their melting point. This is used to produce spreads and spreadable cheeses. Heat transfer When deep frying fat acts as a heat transfer medium. IGD 2017 SOURCE: EUFIC The Basics- Fat June
8 How can fat be reduced? How Fat replacers Reduced fat versions Remove Emulsifiers Portion size Cooking temperatures Think about Unsaturated fats Carbohydrates/protein Healthier saturates Using reduced fat products (i.e. cheese) in composite products Reducing visible fat from meat products Using these to ensure correct texture, structure and preservative qualities. Watch out for changes in shelf-life if water activity is increased Smaller portion sizes If frying is required, are you using the correct oil temperature? IGD
9 Saturated fat review The Scientific Advisory Committee on Nutrition (SACN) is currently reviewing the dietary recommendations for fat. The report is expected early IGD
10 Claims See Regulation (EC) No 1924/2006 for all compliance criteria The EU Categories of Use define the applications that can be explored Low fat No more than 3g of fat per 100g for solids or 1.5g fat per 100ml liquid Low saturated fat Where the sum of saturated fat and trans-fatty acids does not exceed 0.1g of saturated fat per 100g or 100ml Fat free No more than 0.5g fat per 100g or 100ml. Claims expressed as 'X % fat-free' shall be prohibited Reduced / Light Reduction in content is at least 30% compared to a similar product The claim "reduced saturated fat may only be made: (a) if the sum of SFA and TFA is at least 30% less than a similar product; and (b) if the content in TFA in the product is equal to or less than in a similar product IGD 2017 SOURCE: 10
11 See how it s been done See what other companies have done to reduce fat: For more information on IGD and our Healthy Eating Programme, follow us on Twitter or sign up to our IGD
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