Without fat, we would have no shock absorber for vital organs or insulation from fluctuating temperatures. In the kitchen, it adds flavour, colour, texture, aroma, moisture, completeness and a unique characteristic to foods. Fats, however, still bear a bad name as a source of ill health. There are several ways to describe fats - one is by its chemical make-up.

Chemical make-up

Fats are molecules made up of carbon, hydrogen and oxygen. The arrangement of these atoms within the molecule determines crudely the type of fat. If the carbon atoms have a single bond between them and have as many as possible hydrogen atoms attached, it is said to be saturated. On the other hand, if the bond between the carbon atoms is a double bond, it can have room for more hydrogen atoms and is said to be unsaturated.

Saturated fats are usually hard at room temperature and are predominately found in animal products. Unsaturated fats are more liquid at room temperature and are divided into polyunsaturated and monounsaturated. Epidemiological evidence has linked cardiovascular diseases to saturated fats in the diet which is shown to increase bad cholesterol such as the low density lipoproteins (LDL) and decrease high-density lipoproteins (HDL) also known as good cholesterol.

A type of saturated fat called trans fat is even more dangerous than the naturally occurring saturated fat. Liquid fats are made into saturated by added hydrogen atoms to make then hard, the process is called hydrogenation. This process is used to make many types of spreads and hard margarine. Trans fats, a byproduct of this process, have been shown to increase the bad cholesterol and lower the good. These fats are a major component of baked products and oils that can reach high temperatures used for frying in the fast food industry.

Since 2006, the US Food and Drug Administration has mandated that these fats be removed from foods and that labels should clearly show their levels in products. The Caribbean has also moved to eradicate trans fat from foods and is in the process of doing so through collaborative efforts of stakeholders such as the Ministry of Health, the Caribbean Food and Nutrition Institute (CFNI) and manufacturers.

Fatty fish

Polyunsaturated fat can be found in fatty fish such as mackerel, sardines and in oils such as corn and soya. The much talked about omega 3 fat is found in oily fish, flax, soybeans and avocado. They also can help to reduce another type of fat called triglycerides. Omega 6 is also a polyunsaturated fat found in these foods. Monounsaturated oils are found in nuts, such as peanuts and almonds and in olive and canola oils.

Because fat is a source of concentrated energy, excess intake can also lead to overweight and obesity in insufficiently active individuals, especially those who live in industrial areas where reliance is placed on technology. It is recommended that, in addition, to choosing a very good mix of fat in our diets, we have the right ratio. The American Heart Association recommends no more than 10 per cent from polyunsaturated and 20 per cent from monounsaturated. Others recommend even a lower fat diet. Saturated fats cannot be divorced from the diet, but their intake should be minimal in a low- to moderate-fat diet of 25 to 30 per cent of total calories.