What is dietary fat?

Dietary fat, the kind of fat you get from food, is important for your health and the normal growth and development of your body. Dietary fat has many different functions in your body, which include:

• Providing long lasting energy
• Helping you feel full after eating
• Forming part of your brain and nervous system
• Forming cell membranes for every cell in your body
• Carrying vitamins throughout your body
• Providing two essential fatty acids, called linoleic acid and linolenic acid, that your body cannot make by itself

There are 4 main types of fats found in Food:

1. Monounsaturated Fat
2. Polyunsaturated Fat
3. Saturated Fat
4. Trans Fat

Monounsaturated fat is considered the most “heart healthy” type of fat. Monounsaturated fats decrease LDL (“bad”) cholesterol and increase HDL (“healthy”) cholesterol.

Good sources of monounsaturated fat include:

• Avocados
• Most Nuts and Seeds
• Olive, Rice Bran, Canola, Peanut, Safflower and Sesame Oils
• Peanut Butter

Polyunsaturated fat is also a “heart healthy” type of fat. There are two essential fatty acids, linolenic and linoleic,  that your body uses to make chemicals that control blood pressure, blood clotting, and your immune system response. These are called essential as the body cannot make them, so they must come from food sources.  Linolenic fatty acids are also called Omega-3 fats, and they are known to help treat and prevent heart disease and stroke. Polyunsaturated fats also contribute Vitamin E to the diet, an antioxidant vitamin most Americans need more of.

Good sources of polyunsaturated fat include:

• Rice Bran, Corn, Soybean, and Sunflower Oils
• Flaxseeds
• Salmon, Trout, other Fatty Fish
• Soybeans
• Walnuts

Good Sources of Omega-3 Fats Include:

• Oily fish, such as salmon, sardines or anchovies
• Flaxseeds and Chia Seeds
• Walnuts

Saturated fat is most often found in foods that originally come from animals. Saturated fats are known to increase LDL (“bad”) cholesterol. Saturated fats are normally hard at room temperature.  These are best consumed in moderation. The American Heart Assn. recommends aiming for a dietary pattern that is only 5-6% of calories from saturated fats.

Common sources of saturated fat include:

• Red Meat, such as beef, lamb
• Poultry (especially with skin)
• Butter, cream
• Cheese
• Coconut and Palm Oils

Trans fat is formed when liquid oils are hydrogenated and made into solid fats. While trans fats do occur naturally in red meats, most are artificially produced by food manufacturers. Originally thought to be the healthier option to replace saturated fats, medical findings have discovered that trans fats are not healthier. Trans fats increase LDL (“bad”) cholesterol and decrease HDL (“healthy”) cholesterol. You can spot trans fats on ingredient labels by looking for ‘partially hydrogenated oils’.

Sources of Trans Fat include:

• Packaged baked goods
• Shortening & margarine

Nutrition Tip: Try to increase your intake of polyunsaturated, monounsaturated and Omega-3 Fats, while decreasing saturated and trans fats.

About 30% of the energy we eat in the form of food and fluids should come from healthy fat. It is a good idea to balance your meals with carbohydrates, protein, and healthy fat.

Epicurean Group does not use hydrogenated oils or trans fats in our cooking. We only use rice bran oil in fryers and cook with only rice bran and olive oil.

Rice Bran Oil has been thought to provide other health benefits, such as improved blood sugar control and heart health. It may also provide anti-inflammatory and anticancer effects.

We do use butter in recipes and offer it for items where it makes sense.  We want our guests to enjoy the flavor as an enhancement to their dining experience.