Oils contain saturated fats, polyunsaturated and monounsaturated fats. Monounsaturated fats are the healthiest. These are cardio-protective, regulate blood sugar, and could also aid a weight loss process.
Saturated fatty acids are mostly solid at room temperature. In contrast, fats that stay liquid at room temperature are full of unsaturated fatty acids. Common examples of cooking fats rich in saturated fatty acids are butter, cheese, dairy products made from whole or reduced-fat content milk, cream, beef fat, fatty beef, etc.
Vegetable oil examples of saturated fat-rich oil are coconut oil, palm oil. Olive oil, on the other hand, is rich in unsaturated fatty acids.
Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol increase the risk of heart disease and stroke. The American Heart Association recommends that an individual’s diet get 5 to 6% of calories from saturated fat.
Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol increase the risk of heart disease and stroke. The American Heart Association recommends that an individual’s diet get 5 to 6% of calories from saturated fat.
In palm oil- saturated and unsaturated fatty acids are nearly evenly divided. The oil contains unsaturated fatty acids, 40 percent – oleic acid, and 10 percent linoleic acid. The saturated fatty acids in palm oil are palmitic acid (45%) and stearic acid (5%). Palm oil, being a vegetable oil, is cholesterol-free. The oil is rich in carotenoids and vitamin E.
Palm oil has zero trans content, which is an advantage. Nutritionists recommend this oil in the diet in combination with other oils and fats. (Sundram et al., 2003).
A good diet should decrease the consumption of saturated fat and reduce blood cholesterol by consuming more fruits, vegetables, whole grain, fish, and poultry and less red meat. This diet will protect the body from cardiovascular diseases (Krish-Etherton et al., 2001; Hu., 2003).
The best health benefit will accrue when a combination of oils is used rather than consuming a single oil. Each cooking oil has health benefits, and a mixture works best.
Additional reading: