Nutri pro edition 1

20 08

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Fats, Oils & Cholesterol • What are fats and fatty acids?

• What is cholesterol?

• Application in the kitchen

NUTRI PRO is the first edition of a new newsletter from Nestlé Professional, from professionals to professionals who are interested in the topic of nutrition and would like to learn more about it. As you are faced with ever greater challenges as a result of your contact with customers in the food service industry, we at Nestlé Professional have developed this newsletter to refresh your knowledge and present you with trends and scientific findings in a practicallyoriented way.

Our customers are becoming increasingly health conscious and want to know more about nutrition.

Expectations of both products and related information are becoming higher and higher, which in turn calls for better communication. Regardless of whether they are in a hospital or a nursing home, at school, in a fast food establishment or in a restaurant, our customers want more information about the ingredients used in the products they eat.

NUTRI PRO is intended to serve as a reliable reference that you can turn to for all kinds of information.

Contents Basics • What are fats?

• What are fatty acids?

• Omega-3 and Omega-6 fatty acids • Trans fatty acids • What is cholesterol?

• Where is cholesterol found?

Application in the kitchen • Refined vs. native oils • Frying • Tips for some special oils/fats

Pat Stobbs Business Executive Manager, Nestlé Professional, Oceania

The goal of this first edition is to provide the reader with basic knowledge about fat and oils, tips for the application of “good” oils and tips on how to reduce fat in the kitchen. Many people do not realise that fat has an important role to play in our diets, and without it our body would not be able to function properly.

Fats have been the focus of much attention in the past decade because they are a rich source of kilojoules and their role, especially that of saturated fat, in chronic diseases such as heart disease and obesity has been questioned. A consequence of the debate is that sometimes it is forgotten that small amounts of ‘essential fatty acids’ are vital to good health and form important components of our brain and the cells in our body. As well, fats carry important fat soluble vitamins (A, D, E, K) which are vital for good health.

Therefore, while it is important to include some fats in our diets, the appropriate quantity for an individual should fall within Dietary Guidelines to ensure a healthy balanced diet. Perhaps even more important to our understanding of fat is that it is the quality or type of fats consumed that can make a significant difference to our overall health.

Penny Small Manager Corporate Nutrition, Nestlé, Oceania

SFA

Average percentage of fatty acids in fats and oils

19%

50%

31% 36:1

Peanut oil

1

8%

27%

MUFA

65% 128:1

Sunflower oil

PUFA

6 / 3 ratio

10%

18%

72%

4:1

Flax seed oil

Most of the fat in our food and in our diets is made up of triglycerides. Each of these triglycerides includes three fatty acids attached to a glycerol molecule. The types of the fatty acids determine the texture and the physical characteristics of the fat: • Fats that are high in saturated fatty acids (so-called saturated fat, see graphic) are usually solid at room temperature. • Fats that are high in unsaturated fatty acids (so-called unsaturated fat) tend to be liquid (oils) at room temperature.

The effects of a fat or oil on our health, as well as its cooking applications, are determined by its fatty acid composition.

Saturated fat

Good to Know Types of fatty acids and their effects on blood cholesterol levels Monounsaturated fat

Type of fatty acid

Main source

Saturated fatty acids

Animal food, i.e. whole milk, butter, cheese, ice cream; chocolate; coconut-, palmand palm kernel oil

(SFA)

Effect on cholesterol levels LDL

NUTRI PRO 10/2008 - Fats, Oils & Cholesterol

What are fats?

HDL

Polyunsaturated fat

Olive-, canola-, peanut-oil; nuts, e.g. cashews, almonds, peanuts; avocados

Monounsaturated fatty acids (MFA) Unsaturated fat: Cis form

HDL Corn-, sunflower-, soybean-, safflower-, canola- oils; fish (e.g. salmon and tuna)

Polyunsaturated fatty acids (PUFA)

Most margarines; vegetable shortening; partially hydrogenated vegetable oils; chips; industrialised food; natural milk products

Hydrogenation

14%

24%

LDL = Low Density Lipoprotein (bad)

62% 155:1

Safflower oil

LDL HDL

Trans fatty acids

Unsaturated fat: Trans form (trans fatty acid)

LDL

19%

73%

8% 11:1

Olive oil

LDL HDL

HDL = High Density Lipoprotein (good)

17%

32%

51% 57:1

Corn oil

2

Omega( )-3 and Omega( )-6 fatty acids

What are fatty acids?

Fatty acids can be classified according to their number of double bonds (see diagram page 2):

Alpha-linolenic acid (polyunsaturated omega-3 fatty acids) and linolenic acid (polyunsaturated omega-6 fatty acids) are the two essential fatty acids for humans. They cannot be produced by the body and therefore they have to be supplied by our diets.

Saturated fatty acids (SFA) • They have no double bonds.

• They are more stable; this means that saturated fat does not combine easily with oxygen in the air to become rancid (oxidation).

In the body they are important for several functions such as for the structure/function of the cell membrane and for the development of the central nervous system (brain and retina).

They are also necessary for producing hormone-like molecules.

Unsaturated fatty acids

A diet high in omega-3 fatty acids may reduce the risk of heart disease. Omega-3- and omega-6 fatty acids are found in plant oils (i.e. sunflower-, soybean-, canola-, walnut-, grape seed- and corn-oils), meat, eggs and fish.

They contain one (monounsaturated) or more (polyunsaturated) double bonds • Monounsaturated fatty acids (MUFA) - Monounsaturated oils are liquid at room temperature but start to solidify at refrigerator temperatures.

• Polyunsaturated fatty acids (PUFA) - Some of these fatty acids are essential.

- They easily oxidize, so that polyunsaturated fats become rancid easily.

The number and location of double bonds in fatty acids determine their health effects.

For a healthy diet, the balance between the omega-3- and the omega-6 families is important. A ratio of 6: 3 of 5:1 is recommended. You can get this right if your diet is rich in fish, leafy green vegetables and canola oil. Currently the average ratio is 10:1.

Trans fatty acids Trans fatty acids (TFA) are special forms of unsaturated fatty acids. In our diet they originate from three sources:

Good to Remember

• The major part comes from manufactured products that include hydrogenated or partially hydrogenated fats, such as bakery products, including pastry products, crackers, biscuits and snack bars and margarines.

Recommended Consumption Fat (World Health Organization 2003): •

Total fat: 15–30% of daily energy

• From products which are heated and fried in oil at high temperatures, i.e. french fries.

Fatty acids •

SFA: maximum 10% of daily energy

•

PUFA: 6–10% of daily energy

• •

• TFA are naturally present in small amounts in dairy products, beef, lamb and mutton (ruminant animals).

-6 PUFAs: 5–8%

Evidence from many studies indicate that TFA increased serum LDL (“bad”) cholesterol and decreased serum HDL (“good”) cholesterol. Thus, higher intakes of TFA may increase the risk of coronary heart disease.

-3 PUFAs: 1–2%

•

Trans fatty acids: < 1% of daily energy

•

Cholesterol: < 300 mg/day

In Australia & New Zealand, the Average Recommended Daily Intake (FSANZ) is: •

Energy: 8700kJ

•

Protein: 50g

•

Total Fat: 70g

•

Saturated Fat: 24g

•

Carbohydrate: 310g

•

Sugars: 90g

•

Sodium: 2300mg

In the USA, the amount of trans fat has to be labelled on the nutrition facts panel of all packaged foods because levels of trans fat in the food supply are a concern in this country. In Australia and New Zealand manufacturers have worked hard to reduce the amount of trans fats in margarines and spreads so these foods do not make as significant a contribution to our diets as they do in other countries.

In Australia and New Zealand, trans fats are only required to be labelled on products that carry specific claims including cholesterol on pack.

Average percentage of fatty acids in fats and oils

9%

16%

66% 145:1

Grape seed oil

3

SFA

46% 44%

MUFA

20% 33:1

Palm oil

PUFA

6 / 3 ratio

92%

6%

2%

-

Coconut fat

Good to Remember

Cholesterol is a sterol, which is necessary in the body for producing cell membranes, some hormones and vitamin D. Our bodies would not normally be dependent on food for cholesterol, as the liver produces its own. The total amount of cholesterol in our blood is a combination of cholesterol naturally produced by the liver, and cholesterol consumed in the foods we eat (dietary cholesterol).

Cholesterol Lipids and cholesterol can’t dissolve in the blood, so they need a special transportation system, called lipoprotein. The most important are: • LDL: low density lipoprotein is often referred to as the “bad cholesterol”. It transports cholesterol to the cells and contains a high proportion of cholesterol. A high level of LDL is associated with an increased risk of heart disease.

Cholesterol in the blood must be transported from cells and to cells by special carriers called lipoproteins. The two most important kinds of lipoprotein are LDL and HDL. Too much cholesterol in the blood (hypercholesterolemia) is a major cause of coronary heart disease and strokes.

• HDL: high density lipoprotein is often referred to as the “good cholesterol”. This carrier picks up cholesterol from the cells and transports them to the liver, where it is passed out from the body. A high level of HDL is associated with a decreased risk of heart disease.

Dietary cholesterol has less of an effect on raising blood cholesterol levels compared with the effect of saturated and trans fats.

Hydrogenated Fat A chemical process transforms the unsaturated fatty acids of a liquid oil into saturated fatty acid and so to a more solid fat. This process is normally used for producing margarine and shortening.

The greater the degree of hydrogenation the harder the oil/fat will be at room temperature and much more TFA are included. For example, a spreadable tub of margarine is less hydrogenated and has fewer TFA than a brick of margarine. The problem: TFA raise “bad” LDL and lower “good” HDL.

Where is cholesterol found?

Cholesterol is naturally only found in animal foods. Plant foods, like fruits, vegetables or cereals, don’t have any cholesterol. Foods high in cholesterol are for example egg yolks, organ meats, (i.e. liver and kidney), butter, mayonnaise, cheese, and whole milk dairy products.

NUTRI PRO 10/2008 - Fats, Oils & Cholesterol

What is cholesterol?

The advantage of these fats: they are more stable and less likely to turn rancid. In the kitchen they are often chosen for deep-frying.

Meanwhile, there are specific industrial processes which can reduce or even eliminate the amount of TFA in processed products.

Good to Know Cholesterol content in foods Dietary Cholesterol

Food

(mg/100g)

Whole milk (3.5%)

18%

65%

16% 18:1

Avocado oil

13%

40%

12

Low fat milk (1.5%)

5

Buttermilk

4

Cheese (cheddar)

100

Cream cheese (60% fat)

103

Cottage cheese (20% fat)

14

Egg (one)

314

Butter

230

Chicken wings

70

Beef (liver)

265

Beef (eye fillet)

60

43% 39:1

Sesame seed oil

8%

60%

32%

2:1

Canola oil

4

Application in the kitchen

Good to Know Tips for fat/oil application:

Oils and fats have very different qualities related to their fatty acid properties and their applications in the kitchen.

• Generally: do not heat fat/oil above the smoke point – noxious substances will be produced.

Refined vs. native oil

• Never use butter at high temperatures, its smoke point is low and because of its water content it spatters; it can be used for sautéing.

Most important differences: flavour, aroma, and smoke point

• Low-fat products should not be used for roasting as they contain even more water (spattering).

Refined oils: • A pale, sometimes slightly yellow oil, with a neutral aroma and flavour, with defined and constant characteristics, heatresistant with a high smoke point (temperature to which an oil can be heated before it smokes and discolours – indications of decomposition) and a longer shelf life.

• For salads use native oils – they contain more vitamin E, have a full-bodied flavour, and give a great taste. But they can dominate whatever dish is made using them.

• Vegetable oils are not normally suitable for baking, it is better to use them to treat baking tins and cake pans.

Native (unrefined) oils:

• Do not heat native oil too much – normally their smoke point is low (130°–190° C/265° F–375° F).

Sometimes called salad oils or cold pressed oil

• During cooking above 150° C (305° F) TFA (from 0.02% to max. 2%) will develop in the oil, but in comparison to the content of shortenings this is very low. This process occurs in particular in oils with a high ratio of PUFA.

• Characteristics: intensive colouring, a strong/full-bodied flavour and aroma depending on the raw material (i.e. olives, sesame seeds, peanuts), limited shelf life; the quality depends only on the quality of the raw material.

Tips to reduce fat in the kitchen

• Use a rack to drain off fat when broiling, roasting or baking.

• Application: normally used for salads, dressings, marinades, and sauces, or in low-heat cooking methods. Differences between the mixture of fatty acids and the health benefits hardly exist (exception: native oils have more vitamin E), and refined oils contain a marginally higher content of TFA.

• Juice/gravy from meat or vegetables should be thickened with light evaporated milk and/or mashed potato instead of cream, eggs and flour.

Frying

• Use cooking methods that need little or no fat like steaming, stewing/braising, sautéing and grilling.

• Use an unsaturated oil spray to brown or sauté foods.

•

Substitute half of the cream in sauces and baked goods with milk.

• In principle, the refined versions of oils can be used (e.g. safflower-, sunflower-, peanut-oil) for frying, but shouldn’t be used too often at too high temperatures – the reason: they will break down too fast.

• Frying fats that have been used too often provide up to double the intake of fat by the food – change the fat regularly.

• Try to avoid deep-frying cooking methods.

• Try to use lean meat and limited high-fat processed meats like sausage, bologna and salami.

• Too high temperatures reduce the shelf life of frying oil: free fatty acids are formed which reduce the smoke point and the shelf life.

• Serve chicken or turkey rather than duck or goose – their content and balance of fatty acids is better.

• Best practice: start heating at 60°–80° C (140°–175° F) for 10 minutes to melt the fat, then heat to 170° C (340° F) for frying for the best result.

• Chicken and turkey are also healthier than fatty red meat.

• Remove the skin before cooking poultry (except roasting) – a lot of fat is stored under the skin.

• Mix virgin olive oil, canola oil and sunflower in a ratio of 1:1:1 – this oil has a very good flavour and a high level of stability.

• If possible, serve the chicken without the skin.

• Use olives, nuts (e.g. walnuts, almonds, pecans) or seeds as toppings for salads rather than cheese – their balance of “good” fatty acids is better than that of cheese. But be careful: these toppings are high in calories, use them in moderation.

• Oils should be well filtered after each service period and changed on a regular basis.

• Look for hidden fats in the food used – try to reduce food with hidden fats like whole milk, fatty cheeses, cream, pork.

• Avocado dips are better than mayonnaise. They also contain fat but the balance of fatty acids is better.

Average percentage of fatty acids in fats and oils

7%

78%

14%

-

Hazelnut oil

5

9%

SFA

16%

71%

MUFA

6:1

Walnut oil

PUFA

6 / 3 ratio

Quiz: Test your knowledge!

Canola oil • It is highly recommended because its ratio of omega-6- to omega-3 fatty acids is 2.4:1 which is good for our health.

• High oleic canola oil is an excellent frying oil.

Olive oil • Oil labelled “virgin” or “extra virgin” is cold pressed; a process using no heat or chemicals; it can be used especially for salads and marinades.

• For oil labelled “pure”, heat and chemicals are used to extract the oil. It can be used for stewing, sautéing and short roasting if the temperature is not too high.

• Oil labelled “olive oil” may be a combination of coldpressed and refined oil; it can be used for salads/ marinades and for all cooking methods.

1. Saturated fatty acids have: O

No double bond

S

One double bond

C

More than three double bonds

2. At room temperature, polyunsaturated fat is: U

Solid

L

Liquid

3. We should eat more fat/oil that includes omega-3 fatty acids because: O

The taste is better

I

It reduces the risk of heart disease

E

It does not increase the risk of obesity

Shortenings • They have a higher smoke point than butter and margarine and will not burn as fast.

4. Trans fatty acids may: I

Increase LDL and HDL

• They contain 100% fat, compared to 80% for butter and margarine – they do not spatter during heating.

T

Reduce LDL and increase HDL

V

Increase LDL and reduce HDL

• Normally they are used for roasting, frying and baking.

5. Cholesterol cannot be found in:

Note: they may contain a lot of trans fatty acids.

M

Meat

A

Whole milk

E

Fruits

NUTRI PRO 10/2008 - Fats, Oils & Cholesterol

Tips for some special oils/fats

6. The LDL lipoproteins (transportation system for cholesterol) are called: I

The good cholesterol?

O

The bad cholesterol?

7. Canola oil is high in: N

SFA

I

MUFA

R

PUFA

8. Shortenings have a lower smoke point than butter.

R

Right

L

Wrong

Answer: OLIVEOIL

Good to Know The right fat/oil for every cooking method Fat/oil Canola High oleic canola Olive Sunflower

Roasting

Stewing / Braising

Sautéing

Grilling

Frying

+

+++

+++

-

-

+++

+++

+++

+++

+++

++

++

+++

+++

+

+++

+++

+++

+++

+ -

Safflower

-

+

+

-

Soybean

++

++

-

++

-

Butter

+

+++

+++

-

-

Shortening

+++

++

++

++

+++

Lard

+++

++

++

-

+++

+++ recommended

– not recommended

6

From Professional To Professional Nestlé Professional is continually developing products to help you provide tasty and nutritious meals to your customers.

This selection of wholesome NESTLÉ, MAGGI and CARNATION products are good choices for customers who are watching their fat intake.

NESTLÉ Mousse Mix Range

MAGGI Mashed Potato Range

Chocolate Flavour

Strawberry Flavour

Mango Flavour

Instant Mashed Potato

Instant Mashed Potato

AU 12026839 1.9kg NZ 12026839 1.9kg

AU 12027037 1.9kg NZ 12027037 1.9kg

AU 12026966 1.9kg NZ 12026966 1.9kg

AU 11854102 4kg NZ 100173 4kg

AU 106050 7kg

MAGGI Classic Soup Mix Range

Thick Vegetable

Asparagus

Minestrone

Farmhouse Stockpot

Rich Beef & Vegetable

Tomato & Vegetable

AU 12030078 1.9kg NZ 12030078 1.9kg

AU 12026816 1.8kg NZ 12026816 1.8kg

AU 12026974 1.8kg NZ 12026974 1.8kg

AU 12028178 1.9kg

AU 12028097 2.0kg

AU 12028179 2.0kg

NESTLÉ Complete Mix Hot Chocolate

CARNATION

Can

Softpack

Single Serve Sachet

Multi-pack

Light & Creamy Evaporated Milk

AU 102202 2.25kg NZ 102202 2.25kg

AU 102097 750g NZ 102097 750g

AU 102203 25g NZ 102203 25g

AU 12035909 24x25g NZ 12035909 24x25g

AU 12042806 375mL

0800 830 840 For recipes and nutrition tips or to download a copy of NUTRI PRO visit www.nestleprofessional.com Nestlé Australia Ltd ABN 77 000 011 316 Head Office: 1 Homebush Bay Drive, Rhodes, NSW 2138

Nestlé New Zealand Ltd Head Office: 1 Broadway, Newmarket, Auckland

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Get in touch with us today. In Australia call 1800 20 30 50 or in New Zealand call