All you always wanted to know about the world of fats (but were afraid to ask!)
A
α-Linolenic acid (ALA)
α-Linolenic acid is one of the essential fatty acids. It belongs to the Omega-3 family of polyunsaturated fatty acids. The body needs this essential fatty acid, but cannot synthesize it. Therefore it has to be provided by the diet. It is obtained from vegetable sources, including rapeseed oil, soybean oil, canola oil, walnuts, and linseed.
C
Carbohydrates
Carbohydrate is the other macronutrient that provides your body with energy. Carbohydrates include simple carbohydrates (found in sugar, sweets, vegetables and fruits) and complex carbohydrates (found in products like potatoes, bread, pasta and rice).
Cholesterol
Cholesterol is a fat-like substance that is synthesised by the body and is found naturally in animal products such as meat, fish, poultry, eggs and dairy. It is a component of cell membranes and serves as a precursor for hormones. See also Dietary cholesterol and Serum cholesterol.
D
DHA- Docosahexaenoic acid
Docosahexaenoic acid (DHA) is a long chain omega-3 fatty acid. It is usually associated with eicosapentaenoic acid (EPA). EPA-DHA contribute to the maintenance of normal triglyceride concentrations and to the normal functions of the heart and as such they represent vital nutrients especially for pregnant women and infants. They are naturally present in fish oils.
Dietary cholesterol
Dietary cholesterol is cholesterol coming from food intake. Vegetable foods and oils contain no cholesterol.
E
Emulsifier
An emulsifier stabilizes a mixture such as water and oil or fats in products such as margarines, mayonnaise, ice cream and salad dressings. Lecithin, naturally present in egg yolk, is an example of a commonly used emulsifier.
Energy
Energy is the power that your body needs to keep going and is delivered by your diet. Sources of energy are fat (9kcal/g), carbohydrate (4kcal/g), proteins (4kcal/g) and alcohol (7kcal/g).
EPA – Eicosapentaenoic acid
Eicosapentaenoic acid (EPA) is a long chain omega-3 fatty acid. It is usually associated with docosahexaenoic acid (DHA). EPA-DHA contribute to the maintenance of normal triglyceride concentrations and to the normal functions of the heart and as such they represent vital nutrients especially for pregnant women and infants. They are naturally present in fish oils.
Energy intake
The energy (calories) in foods, which can be metabolized to produce energy available to the body. Usually used to mean the day’s total energy (calories) supplied by all the food and drink consumed.
Enzymes
Enzymes are proteins that act as catalysts to mediate and speed up a specific chemical reaction in the body.
Essential Fatty Acids
Essential fatty acids are the fatty acids that your body needs, but cannot synthesize; therefore they have to be provided by the diet. There are two essential fatty acids: Linoleic acid (LA) and α-Linolenic Acid (ALA).
F
Fat-soluble vitamins
Vitamins A, D, E and K are fat-soluble vitamins, because they can only be conveyed in foods containing fats. Vitamins are micronutrients that cannot be produced in the body, but are essential for an optimal functioning of the body and must be obtained from the diet.
Fatty acids
Fatty acids may be saturated or unsaturated, depending on the presence and number of double bonds in their hydrocarbon chain.
H
High-density lipoproteins (HDL) cholesterol
They are a combination of fats and proteins, containing relatively low concentrations of fats. They transport cholesterol from the adipose tissue (the body’s fat storing tissue) to the liver. HDL cholesterol is therefore considered "good" cholesterol.
Hydrogenation (full or partial)
The process of full or partial hydrogenation is used to solidify oils and add texture to the final food product. Hydrogenation is a process of adding hydrogen on double bonds of fatty acids, making them saturated. Only partially hydrogenated oils and fats could contain trans fatty acids, which are monounsaturated fatty acids. Today, the majority of hydrogenated oils and fats undergo the full hydrogenation process and thus do not contain any trans fatty acids, as all the fatty acids are fully saturated.
L
Life Cycle Analysis
A life cycle analysis (LCA) is a technique to assess environmental impacts associated with all the stages of a product's life from-cradle-to-grave, or rather farm to fork in the case of food products.
Linoleic acid (LA)
Linoleic acid is one of the essential fatty acids. It belongs to the Omega-6 family of polyunsaturated fatty acids. Our body needs this essential fatty acid, but cannot synthesize it. Therefore it has to be provided by the diet. It is obtained from vegetable sources. Primary sources are liquid vegetable oils, including sunflower oil, soybean oil, corn oil, and safflower oil.
Lipid
General name for fatty substances, insoluble in water, including fats, oils and cholesterol.
Low -density lipoproteins (LDL) cholesterol
Low density lipoprotein (LDL) cholesterol carries cholesterol from the liver to the rest of the body, including e.g. your blood vessel walls. The amount of cholesterol deposited can clogg up your blood vessels. This leads to cholesterol deposit in the blood vessel walls, which in turn can lead to atherosclerosis. That is why LDL cholesterol is often called 'bad' cholesterol.
M
Monounsaturated fatty acids (MUFA)
Monounsaturated fatty acids are fatty acids that have one double carbon bond in their structure. Plant sources that are rich in MUFAs include vegetable oils (e.g. olive oil and high oleic safflower oil) and nuts.
N
Nutrients
Nutrients are the substances in food that are essential for the functioning of the body. These include proteins, carbohydrates, fats, vitamins and minerals.
O
Omega-3 polyunsaturated fatty acid
Healthy polyunsaturated essential fatty acids found mostly in fish, flax, canola oil, rapeseed oil, pumpkin seeds and walnuts. Eating a diet rich in omega-3 fatty acids raises HDL cholesterol levels and may help to prevent cardiovascular disease.
There are three main dietary omega-3 fatty acids -- eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) - both found in fish and seafood, and α-linolenic acid (see ALA) found in vegetable oils and seeds.
Omega-6 polyunsaturated fatty acid
Polyunsaturated essential fatty acid found mostly in vegetable oils, nuts, beans, seeds and grains. A healthy diet contains a balance of omega-3 and omega-6 fatty acids.
Linoleic acid (see LA) and arachidonic acid are two of the omega-6 fatty acids.
P
Polyunsaturated fatty acids (PUFA)
Polyunsaturated fatty acids are unsaturated fatty acids that have two or more carbon double bonds. Linoleic acid (Omega-6) and α-Linolenic acid (Omega-3) are essential PUFA, because the body needs them, but cannot synthesize them. Only food can provide PUFA to the body.
Plant sterols/stanols
Plant sterols/stanols or phytosterols are phytochemicals naturally occurring in plants. Phytosterols can be found in food sources such as whole grains, fruits, vegetables, legumes, nuts and vegetable oil. As a food ingredient or additive, plant sterols/stanols have been shown to reduce blood cholesterol and to contribute to the maintenance of normal blood cholesterol levels.
Polyphenols
Polyphenols are a group of chemicals found in many fruits, vegetables, and other plants, such as berries, walnuts, olives, olive oil, tea leaves and grapes. They are classified as antioxidants, meaning that they remove free radicals from the body. Free radicals are chemicals that have the potential to cause damage to cells and tissues in the body.
Portion Size
A Portion Size is the amount of a food easily recognisable by consumers like a spoon or a glass. The standard portion for margarine is 10 g, which corresponds to the spread used on two slices of bread.
Protein
A protein is a macronutrient needed to build your body and to deliver energy. Eggs and dairy products are the best sources of protein.
R
Refined oil
Refined oil results from the refining of crude oil to reduce colours, flavours and odours and to remove undesirable contaminants.
S
Saturated fatty acids (SAFA)
Saturated fatty acids have no double carbon bonds in their structure. They primarily come from animal products such as high fat meat and full fat dairy products and from tropical fats like coconut and palm oil. Full hydrogenation process also creates saturated fatty acids. In general, saturated fats are solid at room temperature. It is advised to moderate your intake of saturated fatty acids (SAFA). Check the SAFA content of your favourite products’ labels.
Serum cholesterol
Serum or blood cholesterol is the cholesterol that is transported in the blood via lipoproteins. The two most known types of lipoproteins are (bad) Low Density Lipoprotein (LDL cholesterol) and (good) High Density Lipoprotein (HDL cholesterol).
Shortening
Shortenings are semi-solid fat products, usable for cooking, baking and frying.
Due to the pumpability and good dosing properties, shortenings are widely used in the food industry. They are 100% fat products, containing no water.
T
Trans fatty acids (TFA)
Trans Fatty acids are unsaturated fatty acids with at least one non-conjugated (namely interrupted by at least one methylene group) carbon-carbon double bond in the trans configuration. Hence they have a straight structure and they behave like saturated fatty acids. They increase the risk of coronary heart disease by raising levels of LDL cholesterol and decreasing the levels of HLD cholesterol, so their consumption should be reduced as much as possible.
Trans fatty acids can be found in dairy products from ruminant animals (e.g. cattle and sheep) and foods containing partially hydrogenated oils and fats like baked goods, snacks and fried foods.
U
Unsaturated fatty acids §UFA)
Unsaturated fatty acids are fatty acids that contain one or more double carbon bonds in their chemical structure. Monounsaturated fatty acids contain one double carbon bond, while polyunsaturated fatty acids contain two or more double bonds. Foods of plant origin and oily fish are good sources of unsaturated fats.