VEGETABLE OILS
(many names, theory and useful information)
Author - Anna Brykalova
Publication date: January 7, 2009
Part one.
Sunflower, olive, soybean, corn oil.
A little theory.
Vegetable oils belong to the group of edible fats. Unsaturated fatty acids predominant in vegetable oils influence the amount of cholesterol, stimulate its oxidation and excretion from the body, increase the elasticity of blood vessels, activate enzymes of the gastrointestinal tract, increase body resistance to infectious diseases and the effects of radiation. The nutritional value vegetable oils are due to their high fat content (70-80%), high degree of absorption, as well as unsaturated fatty acids and fat-soluble acids that are very valuable for the human body vitamins A, E. The raw materials for obtaining vegetable oils are the seeds of oilseeds, soybeans, and the fruits of some trees.
Sufficient oil consumption has important V prevention of atherosclerosis and related diseases. Beneficial substances of oil.
Vitamin E, being an antioxidant, protects against cardiovascular diseases, supports the immune system, prevents aging and atherosclerosis, affects the function of the reproductive and endocrine glands, and muscle activity. Promotes the absorption of fats, vitamins A and D, takes part in the metabolism of proteins and carbohydrates. Besides, improves memory, as it protects brain cells from the action of free radicals.
All oils are an excellent dietary product, have a memorable taste and special culinary properties unique to each oil.
There are two ways to obtain oil:
1. Pressing - mechanical extraction of oil from crushed raw materials.
It can be cold or hot, that is, with pre-heating of the seeds. Cold pressed oil is the healthiest and has a distinct scent., but cannot be stored for long.
2. Extraction - extraction of oil from raw materials using organic solvents. It is more economical as it allows maximum oil extraction.
The oil obtained in one way or another must be filtered - the result is raw oil. Next, it is hydrated (treated hot water and neutralize). After such operations it turns out unrefined oil.
Unrefined oil has slightly less biological value than raw, but lasts longer.
Oils are divided depending on the method of their purification:
unrefined- purified only from mechanical impurities, by filtering or settling.
This oil has an intense color, pronounced taste and smell of the seeds from which it is obtained.
Such oil may have a sediment over which slight turbidity is allowed.
This oil retains all the beneficial biologically active components.
Unrefined oil contains lecithin, which significantly improves brain activity.
It is not recommended to fry in unrefined oil, since at high temperatures toxic compounds are formed in it.
Any unrefined oil is afraid sunlight. Therefore, it should be stored in a cabinet away from heat sources (but not in the refrigerator). In natural oils, the presence of natural sediment is allowed.
hydrated- oil purified with hot water (70 degrees), passed in a sprayed state through hot oil (60 degrees).
This oil, unlike refined oil, has a less pronounced smell and taste, less intense color, without cloudiness and sediment.
refined- purified from mechanical impurities and undergone neutralization, that is, alkaline treatment.
This oil is transparent, without sediment or sediment. It has a color of low intensity, but at the same time a pronounced smell and taste.
deodorized- processed with hot dry steam at a temperature of 170-230 degrees under vacuum conditions.
The oil is transparent, without sediment, faint color, with a weak taste and smell.
It is the main source of linolenic acid and vitamin E.
Store packaged vegetable oils at a temperature not higher than 18 degrees.
Refined 4 months (except for soybean oil - 45 days), unrefined oil - 2 months.
Types of vegetable oils.
Those who remember the shops of the eighties will confirm that counters with vegetable oils of various types have changed a lot since then; yes, in fact, the quantitative series has increased tenfold.
Previously, to collect on regular home kitchen the entire line of oils, it was necessary to run around the capital's stores, and even this did not guarantee complete success.
Now you can find almost any type of vegetable oil in some large store.
The most used vegetable oils are olive, sunflower, corn, soybean, rapeseed, flaxseed.
But there are many types of oils:
peanut butter
from grape seeds
cherry pits
nut butter (from walnut)
mustard oil
wheat germ oil
cocoa butter
Cedar oil
Coconut oil
hemp oil
corn oil
Sesame oil
linseed oil
almond oil
sea buckthorn oil
olive oil
Palm oil
sunflower oil
rapeseed oil
from rice bran
camelina oil
soybean oil
from pumpkin seeds
cottonseed oil
Many culinary recipes contain different vegetable oils.
In order to tell everything about vegetable oil, you will need more than one volume, so you will have to dwell on some types of the most commonly used oils.
Sunflower oil.
It has high taste qualities and is superior to other vegetable oils in nutritional value and digestibility.
The oil is used directly as food, as well as in the production of canned vegetables and fish, margarines, mayonnaise, and confectionery.
The digestibility of sunflower oil is 95-98 percent.
The total amount of vitamin E in sunflower oil ranges from 440 to 1520 mg/kg. 100 g of butter contains 99.9 g of fat and 898/899 kcal.
Approximately 25-30g of sunflower oil provides the daily requirement of an adult for these substances.
Nutrients of oil normalize cholesterol metabolism.
Sunflower oil contains 12 times more vitamin E than olive oil.
Beta carotene- a source of vitamin A - responsible for body growth and vision.
Beta-sisterol prevents the absorption of cholesterol into the gastrointestinal tract.
Linoleic acid forms vitamin F, which regulates fat metabolism and cholesterol levels in the blood, as well as increases the elasticity of blood vessels and immunity to various infectious diseases. Also, vitamin F contained in sunflower oil is necessary for the body, since its deficiency negatively affects the mucous membrane gastrointestinal tract, the state of blood vessels.
Refined the oil is rich in vitamins E and F.
Unrefined In addition to its pronounced color and taste, sunflower oil is rich in biologically active substances and vitamins A and D.
Refined deodorized Sunflower oil does not have the same set of vitamins and microelements as unrefined sunflower oil, but it has a number of advantages. It is more suitable for cooking fried foods, baking production, because it does not burn and has no odor. It is preferable in dietary nutrition.
40 grams of olive oil per day can cover the body's daily need for fats without adding extra pounds!
Olive oil is characterized by a high content of oleic acid glycerides (about 80%) and a low content of linoleic acid glycerides (about 7%) and saturated acid glycerides (about 10%).
The composition of fatty acids in oil can vary over a fairly wide range depending on climatic conditions. Iodine number 75-88, pour point from -2 to -6 °C.
Olive oil is absorbed by the body almost 100%.
Extra virgin olive oil is considered the best.
The label says: Olio d"oliva l"extravergine.
In this olive oil, the acidity does not exceed 1%. How lower acidity olive oil, so higher its quality.
Even better if it is indicated that the olive oil is made by cold pressing - spremuta a freddo.
The difference between regular olive oil and extra-virgin olive oil is that extra-class oil - Olio d'oliva l'extravergine - is obtained exclusively from fruits collected from the tree, and the extraction must be done within a matter of hours, otherwise it will be very high acidity of the final product.
Olives falling on the ground serve as raw materials for oil. "lampante", which is not suitable for food due to very high acidity and foreign impurities, so it is refined in special installations.
When the oil has completely gone through the refining process, a little extra virgin olive oil is added to it and consumed as food under the name - "olive oil".
Less quality oil - "pomas" It is made from a mixture of olive kernel oil and extra virgin oil.
Greek olive oil is considered to be of the highest quality.
Olive oil does not improve its quality over time; the longer it is stored, the more it loses its taste.
Any vegetable dish seasoned with olive oil is a cocktail of antioxidants that preserves youth.
The polyphenols contained in olive oil are indeed powerful antioxidants.
Antioxidants suppress the development of free radicals in the body and thereby prevent cell aging.
Olive oil is positive affects digestion and is an excellent prevention of stomach ulcers.
Olive leaves and fruits contain oleuropein, a substance lowering pressure.
Known and anti-inflammatory properties of olive oil.
The value of olive oil is explained by its chemical composition: it consists almost entirely of monounsaturated fats, which lower cholesterol levels.
Research recent years They also revealed the immunostimulating effect of this product.
Real olive oil is quite easy to distinguish from fakes.
You need to put it in the cold for several hours.
IN natural oil White flakes form when cold, which at room temperature disappear again. This occurs due to the content of a certain percentage of solid fats in olive oil, which, when cooled, solidify and give these solid flaky inclusions.
The oil is not afraid of freezing - it completely retains its properties when defrosted.
It is best to use olive oil when seasoning dishes and in baking, but it is not recommended to fry with it.
Soybean oil.
Soybean oil is obtained from soybeans.
Average fatty acid content in soybean oil (in percent): 51-57 linoleic; 23-29 oleic; 4.5-7.3 stearic; 3-6 linolenic; 2.5-6.0 palmitic; 0.9-2.5 arachidic; up to 0.1 hexadecene; 0.1-0.4 myristic.
Soybean oil contains a record amount of vitamin E1 (tocopherol). There are 114 mg of this vitamin per 100 g of oil. The same amount of sunflower oil contains only 67 mg of tocopherol, while olive oil contains 13 mg. In addition, tocopherol helps fight stress and prevents cardiovascular diseases.
Regular consumption of soybean oil in food helps reduces cholesterol in the blood, improves metabolism, strengthens the immune system.
And this oil is also considered record holder among other vegetable oils for the amount of microelements(there are more than 30 of them), contains vital fatty acids, including quite a lot of linoleic acid, inhibiting the growth of cancer cells.
Also restores the protective and moisture-retaining abilities of the skin, slowing down its aging.
Soybean oil has high biological activity and is absorbed by the body by 98%.
Raw soybean oil has a brown and greenish tint, while refined soybean oil is light yellow.
Low-refined soybean oil, as a rule, has an extremely limited shelf life and a rather unpleasant taste and smell.
Well-refined oil is an almost colorless, tasteless and odorless liquid with a specific oily consistency.
A valuable component extracted from soybean seeds along with fatty oil is lecithin, which is separated for use in the confectionery and pharmaceutical industries.
Used mainly as a raw material for the production of margarine.
Only refined soybean oil is edible, it is used in the same way as sunflower.
In cooking it is better suited for vegetables than for meat.
Most often used in Food Industry as a base for mayonnaise, as a dressing for sauces, and also for the production of hydrogenated soybean oil.
Corn oil.
Corn oil is obtained from the germ of corn.
By chemical composition Corn oil is similar to sunflower oil.
It contains acids (in percent): 2.5-4.5 stearic, 8-11 palmitic, 0.1-1.7 myristic, 0.4 arachidic, 0.2 lignoceric, 30-49 oleic, 40-56 linoleic , 0.2-1.6 hexadecene.
Pour point from -10 to -20 degrees, iodine number 111-133.
It is golden yellow in color, transparent, odorless.
It is believed that corn oil is the healthiest oil available and familiar to us.
Corn oil is rich in vitamins E, B1, B2, PP, K3, provitamins A, which are the main factors determining its dietary properties.
Polyunsaturated fatty acids found in corn oil increase the body's resistance to infectious diseases and favors removing excess cholesterol from the body, renders antispasmodic and anti-inflammatory effect, improves brain function.
Due to its nutritional value, corn oil is used for irritated and aging skin, regenerating it.
In cooking, corn oil is especially suitable for frying, stewing and deep-frying., since it does not form carcinogens, does not foam and does not burn.
It is also good to use for preparing various sauces, dough, and baked goods. - 01/21/2009 14:42
Which oil to choose - olive or corn?
What oil is best for frying. What lowers cholesterol. Where is there more vitamin E, polyunsaturated and monounsaturated fatty acids?
Which is healthier: olive or corn? At first glance, corn oil is healthier.
The benefits of oil are determined by its fatty acid composition. Essential components of nutrition - polyunsaturated fatty acids, from 40-60% are found in corn, while olive oil consists of 80% monounsaturated fatty acids. There is also more vitamin E, an important antioxidant, in corn oil.
As for the ability to lower cholesterol, neither oil can do this directly. The mechanism of cholesterol removal is due to the connection in the liver of oleic and linolenic acid with vitamin B6 and the formation of arachidonic acid. This is what helps remove cholesterol. And arachidonic acid itself, by the way, contains... in fat!) Well, in general, vascular atherosclerosis occurs when there is inflammation in the vascular wall (due to smoking, stress, exposure to viruses, etc.), as well as when there is an excess in the diet towards Omega 6 fatty acids rather than Omega 3 Then the cell begins to produce substances such as cytokines, which can cause inflammation of the vascular wall.
And despite all the above properties of corn oil, it is presented on the shelves in a refined form, which means it has undergone several degrees of industrial processing with the loss of beneficial phospholipids, antioxidants and most of the vitamins. Therefore, in the battle of corn and olive oil, olive oil, which is presented in the form of unrefined, first-pressed oil, wins.
Corn oil lowers cholesterol levels and leads to other health benefits of cardio-vascular system changes more effectively than the well-known extra virgin olive oil, as evidenced by a new study by scientists from Biofortis.
The study, the results of which were presented at the Clinical Dietetics Conference, involved 54 men and women without health problems. Participants received four tablespoons of corn or olive oil as part of their diet per day.
Consuming corn oil reduced bad cholesterol and total cholesterol levels more than consuming extra virgin olive oil. In particular, corn oil reduced the level of “bad” cholesterol by almost 11%, and olive oil by 3.5%, writes nature.health-ua.org. General level cholesterol fell by 8.2% when consuming corn oil, and by 1.8% when consuming olive oil.
“We believe the study results demonstrate that corn oil is more effective in lowering blood cholesterol levels than extra virgin olive oil. This appears to be due to the ability of the sterols in the oil to block cholesterol,” the researchers noted.
Corn oil contains a unique combination of beneficial fatty acids and plant sterols (four times more sterols than olive oil). Plant sterols are substances found in vegetables, fruits, nuts, seeds, legumes, vegetable oils and cereals. Considering that sterols reduce cholesterol levels, it can be assumed that they have positive influence on the health of the cardiovascular system.
Everyone knows that it is better to eat vegetable oil rather than butter, and that unrefined, cold-pressed vegetable oil is better than refined oil. But there are a great variety of vegetable oils (about forty types). Which one is the most useful? Today we will try to answer this question.
Sunflower oil - maximum linoleic acid and lecithin
Unrefined sunflower oil contains fat-soluble vitamins A (for vision), D (ensures the absorption of calcium), E (antioxidant), K (for blood clotting) and F (regulates fat metabolism, reduces “bad” cholesterol), as well as omega-6 acids . Linoleic acid, which regulates metabolism, is 62% in sunflower oil, which is four times more than in olive oil. Also this best source lecithin, which forms the children's nervous system, activates mental activity in adults, restores strength in case of anemia and stress. Sunflower oil has a good effect on the functioning of the liver, heart, digestive and genitourinary system. Strengthens the immune system, fights premature aging, improves the condition of hair and skin.
Olive oil - oleic acid
Naturally, we are talking about Extra Virgin olive oil - unrefined, cold pressed, with an acidity of no more than 0.5%. There are also (in descending order of useful substances) Virgin olive oil (unrefined with an acidity of no more than 2%), Pure and Olive (a mixture of natural and refined olive oil), Pomace and Orujo (seed oil, produced using chemicals and high temperatures). The stronger the processing of raw materials, the less beneficial substances remain in the oil.
Extra Virgin olive oil contains vitamins A, K, E, D, and unsaturated acids. It contains the largest amount of oleic acid, which improves the elasticity of blood vessels, fights inflammation and the development of cancer. Olive oil prevents diseases of the cardiovascular system and reduces cholesterol. It has a good effect on digestion and helps with stomach ulcers. Helps reduce excess weight. When heated, it practically does not form harmful carcinogens, unlike many other unrefined vegetable oils.
Corn oil - fights cholesterol
Best of all vegetable oils, it regulates the amount of cholesterol by breaking down harmful solid fats. Contains twice as much vitamin E as olive or sunflower oil. Vitamin E is not only a strong antioxidant, it increases a woman’s fertility (the ability to conceive and bear a child).
Corn oil contains phosphorus derivatives - phosphatides, which are very beneficial for the brain, as well as nicotinic acid (vitamin PP), which regulates the conductivity of the heart. This oil improves metabolism, activity digestive system, is an effective choleretic agent. Removes nervous tension. It is important that when heated, this oil does not form carcinogenic substances.
Sesame oil - maximum calcium
Champion among all products in terms of calcium content. This oil is especially useful during pregnancy and hormonal problems. Helps with thyroid diseases and gout (removes harmful salts from joints), neutralizes the effects of toxins. Thanks to phytosterols and the antioxidant squalene, it has a good effect on the endocrine and reproductive system, has bactericidal properties. Phospholipids help brain function and improve health nervous system. Magnesium, B vitamins and the antioxidant sesamolin help relieve irritability, depression, insomnia and fatigue.
But with all its advantages, sesame enhances blood clotting. Therefore, people suffering from varicose veins and heart disease should eat it very carefully. When heated, beneficial substances are destroyed, so only prepared dishes are seasoned with sesame oil.
Flaxseed oil - champion of omega-3
The only vegetable oil that contains twice as much omega-3 acids as fish oil. The antioxidant thioproline neutralizes nitrates, so flaxseed oil is ideal for dressing salads made from store-bought vegetables. The value of this oil is in the huge amount of vitamin F that is not synthesized in the body, as much as 46%.
Mustard oil - bactericidal properties
Unrefined mustard oil is obtained from mustard seeds by cold pressing. The color of the oil is very rich, almost brown. Oil has pleasant taste and aroma. Contains many biologically active substances: vitamins, polyunsaturated fatty acids, phytoncides, essential mustard oil. It has bactericidal and wound-healing properties, improves the functioning of the digestive system and blood composition. Bactericidal properties and slow oxidation make it possible to preserve the freshness of products seasoned with this oil longer.
Mustard oil contains a lot of choline, which prevents fatty liver and internal bleeding. This is especially important for vegetarians, since the main sources of choline are eggs, meat and organ meats. Mustard oil can be heated up to 250°C, making it suitable for frying.
In the 1970s, it was proven that erucic acid contained in mustard oil has a bad effect on the heart. Since then, low- and non-erectic varieties of the plant have been developed. In Russia, mustard oil is made from non-erucic Sarepta (Russian) mustard. In addition, there is GOST 8807-94, according to which edible oil should contain no more than 5% erucic acid.
Pumpkin seed oil - maximum zinc
There is more zinc in pumpkin oil than in seafood. It also contains a lot of selenium, which improves immunity and neutralizes germs. Pumpkin oil contains essential oils, pectins, carotenoids, vitamins C, K, P and PP, B vitamins. Helps with poisoning, removes toxins. Improves the functioning of the digestive tract, helps with any diseases of the digestive system. Helps with increased eye strain and cataracts. Is a strong antioxidant.
Pumpkin oil is contraindicated for diabetes mellitus and cholecystitis due to its strong choleretic effect. When heated it loses beneficial features.
Black cumin oil - a natural antibiotic
Black cumin oil contains amino acids, phospholipids, carotenoids, minerals (calcium, sodium, iron, selenium, magnesium), phytosterols, vitamins D, C, E and group B, essential oils and tannins. The oil has antibacterial, antiviral, antifungal and anti-inflammatory effects, protects the liver, and improves metabolism. Acts as a bile- and diuretic, vaso- and bronchodilator (this is important for colds). Normalizes blood glucose levels and reduces blood pressure. Improves the condition of the cardiovascular system, helps with venous insufficiency. The phytoestrogens contained in the oil improve female hormonal levels. However, black cumin oil is contraindicated in pregnant women: it can cause contractions of the smooth muscles of the uterus.
Walnut oil - good for the heart
Cold-pressed walnut oil contains the antioxidant coenzyme Q10, minerals (calcium, iodine, magnesium, selenium, zinc, iron, phosphorus) and vitamins K, C, E, PP. The oil lowers blood pressure, the level of “bad” cholesterol, protects against cardiovascular diseases. Normalizes hyperfunction thyroid gland, lowers blood sugar levels. Removes radionuclides from the body, strengthens the immune system. You cannot fry with nut oil, as the oil acquires a bitter taste when cooked.
Which oil to choose
An employee of the Norwegian Brain Institute and the author of several studies, physiologist Björn Hagesen believes: “We all know that olive oil is healthier than margarine. But it’s not enough to just pour it over a caprese salad when you go to an Italian restaurant. The effect is achieved with regular, daily use. Vegetable oils good quality we need every day - an average of two tablespoons. People who prefer a diet without any oil are more irritable and have a worse time remembering new information.”
Each unrefined vegetable oil is beneficial in its own way. For maximum effect It is better to regularly use several different varieties. The main thing is to avoid heat treatment of oils, because... When heated, most of them lose their beneficial properties. Unrefined vegetable oil (or a mixture of them) can be added to salads, cereals, and various vegetables. This will make your food tastier and your diet healthier and healthier.
Illustration copyright Thinkstosk
Choosing oil for cooking is a tricky business, writes Michael Moseley.
When it comes to fats and oils, we are spoiled for choice. Supermarket shelves are filled with all sorts of options. But lately the choice has become confusing due to the huge number of discussions about the benefits and harms of consumption. various types fat
In the Trust Me, I'm a Doctor program, we decided to look from the other side by asking the question: “Which fats and oils are best to cook with?”
To find out, we suggested to the residents of Leicester different types fats and oils and asked our volunteers to use them in their daily cooking. We also asked volunteers to save the remaining oils in order to analyze them later.
Participants in the experiment used sunflower oil, vegetable oil, corn oil, cold-pressed rapeseed oil, olive oil (refined and extra virgin), butter and goose fat.
Post-use samples of oils and fats were collected and sent to the School of Pharmacy at De Montfort University in Leicester. There, Professor Martin Grootveld and his colleagues conducted a parallel experiment in which they heated these same oils and fats to frying temperatures.
When you fry or bake at high temperatures(about 180 degrees Celsius), the molecular structures of the fats and oils you use change. They undergo oxidation - react with oxygen in the air and form aldehydes and lipid peroxides. At room temperature, something similar happens, only slower. When lipids go rancid, they are oxidized.
Consumption or inhalation of aldehydes, even in small quantities, has been linked to an increased risk of heart disease and cancer. So what did Professor Grootveld's team find out?
“We found,” he says, “that oils rich in polyunsaturated fats—corn oil and sunflower oil—produced very high levels aldehydes".
I was very surprised because I always thought sunflower oil was healthy.
Illustration copyright BBC World Service Image caption Lard has a reputation as a harmful product"Sunflower and corn oils can be used," says Professor Grootveld, "as long as you don't heat them, like frying or boiling them. It's a simple chemical fact that something that's supposed to be good for us is converted into something that is not at all healthy at standard frying temperatures."
Olive oil and cold-pressed rapeseed oil produced much less aldehydes, as did butter and goose fat. The reason is that these oils are rich in monounsaturated and saturated fatty acids, and these remain more stable when heated. In fact, saturated fatty acids undergo almost no oxidative reaction at all.
Professor Grootveld mainly recommends using olive oil for frying and other heat treatments: “Firstly, because fewer of these toxic molecules are produced, and secondly, the molecules produced are actually less harmful to the human body.”
His research also suggests that when we're talking about about cooking, frying in animal fats rich in fatty acids or butter may be preferable to sunflower or corn oil.
“If I had a choice,” he says, “between lard and polyunsaturated fats, I would use lard all the time.”
Our study came with another surprise, as Professor Grootveld's team discovered, in several samples sent by our volunteers, a pair of new aldehydes that had not previously been observed in oil heating experiments.
“We have discovered something new for science,” he says with a smile on his face. “This is a first in the world, I am very, very, happy about it.”
I'm not sure our volunteers would have been as enthusiastic about the fact that their cooking produced new, potentially poisonous molecules.
So what is general advice Professor Grootveld?
First of all, try to fry less, especially at high temperatures. When frying, minimize the amount of oil used, and also try to remove any remaining oil from fried food, using a paper towel.
To reduce aldehyde production, use oils or fats rich in monounsaturated or saturated lipids (preferably more than 60% of one or the other and more than 80% combined) and low in polyunsaturated fats (less than 20%).
Professor Grootveld believes that the ideal "compromise" oil for cooking is olive oil, "as it contains about 76% monounsaturated fat, 14% saturated and only 10% polyunsaturated - monounsaturated and saturated fats are more resistant to oxidation than polyunsaturated fats."
When it comes to cooking, it doesn't really matter whether the olive oil is extra virgin. "The levels of antioxidants found in virgin produce are not sufficient to protect us from heat-induced oxidation," he says.
His final piece of advice is to always store vegetable oils in a cupboard, away from light, and try to avoid reusing them, as this also leads to a build-up of harmful by-products.
What you need to know about fats
Illustration copyright BBC World Service- Polyunsaturated fats Contain two or more carbon-carbon double bonds. They provide health benefits when consumed in foods such as nuts, seeds, fish and leafy greens. However, the benefits of consuming sunflower or corn oils, although rich in polyunsaturated fats, are much less clear.
- Monounsaturated fats They contain only one carbon-carbon double bond. They are found in avocados, olives, olive oil, almonds and hazelnuts, as well as lard and goose fat. Olive oil, which contains 76% monounsaturated fat, is a key component of the Mediterranean diet, which has been shown in studies to significantly reduce the risk of heart disease.
- Saturated fats They do not contain double bonds between carbon molecules. Although we are encouraged to avoid consuming saturated fat, especially dairy products and other animal fats, the benefits are still disputed.
