THE DOC AND CHEF SHOW EP. 8: KILLER FATS AND MAGICAL AIR FRYING // SUPPORTING SCIENCE AND THE RECIPE
Fat plays a crucial role in our health and is an essential nutrient that the body needs for various physiological functions. These include:[1]
1. Energy Source: Fat is a concentrated source of energy, providing the body with 9 calories per gram. It serves as a stored form of energy, allowing the body to use it as needed between meals or during periods of increased energy demands.
2. Nutrient Absorption: Fat is essential for the absorption of fat-soluble vitamins (A, D, E, and K). These vitamins require fat to be properly absorbed and utilized by the body.
3. Cell Structure and Function: Fats are critical components of cell membranes, helping to maintain cell structure and integrity. They also play a role in cell signaling and communication.
4. Hormone Production: Certain hormones, such as sex hormones (estrogen and testosterone) and some hormones produced by the adrenal glands, are derived from cholesterol, which is a type of fat.
5. Brain Health: The brain is composed of about 60% fat, and adequate fat intake is essential for brain development and function. Certain fats, such as omega-3 fatty acids, are particularly important for brain health and cognitive function.
6. Nervous System Support: Myelin, a fatty substance, forms a protective sheath around nerve fibers, aiding in the transmission of nerve impulses and supporting proper nervous system function.
7. Immune Function: Some fats, particularly omega-3 fatty acids, play a role in modulating the immune system and promoting a healthy immune response.
8. Skin and Hair Health: Healthy fats contribute to maintaining the integrity of the skin and hair, helping to keep them moisturized and vibrant.
9. Protection of Organs: Fat acts as a cushioning and protective layer around organs, helping to protect them from physical impact.
10. Satiety and Flavor: Fats contribute to the feeling of fullness and satiety after a meal, making it easier to regulate appetite. They also add flavor and texture to foods, enhancing the overall eating experience.
However, it is important to differentiate between healthy fats and unhealthy fats. Dietary fats can be broadly categorized into different types based on their chemical structure. The main types of dietary fats are as follows:[2]
1. Saturated Fats: Saturated fats are solid at room temperature and are typically found in animal-based products such as fatty cuts of meat, butter, cheese, and other full-fat dairy products. They are also present in certain plant-based oils, including coconut oil, and palm oil.
2. Trans Fats: Trans fats are a type of unsaturated fat with a specific chemical configuration (trans configuration) that is usually artificially produced through a process called hydrogenation. Trans fats can be found in some processed and fried foods, commercially baked goods, and certain margarines. Consuming high amounts of trans fats is associated with increased risk of heart disease and other health issues, so it's best to limit their intake as much as possible. In light of these health concerns, many countries and health organizations have taken steps to limit or ban the use of artificial trans fats in foods. In the United States, the Food and Drug Administration (FDA) has issued regulations to eliminate the use of partially hydrogenated oils, the primary source of artificial trans fats, in processed foods.
3. Monounsaturated Fats: Monounsaturated fats are liquid at room temperature but may solidify in the refrigerator. They are found in foods such as olive oil, avocado, nuts (like almonds, peanuts, and cashews), and seeds (such as pumpkin and sesame seeds).
4. Polyunsaturated Fats: Polyunsaturated fats are also liquid at room temperature and in the refrigerator. They are found in certain plant-based oils, including soybean oil, corn oil, sunflower oil, and safflower oil. Omega-3 and Omega-6 fatty acids are two essential types of polyunsaturated fats that the body cannot produce on its own and must be obtained from the diet. Foods rich in Omega-3s include walnuts, flaxseeds, chia seeds, hemp seeds, edamame, seaweed, and algae. Even green leafy vegetables and beans contain small amounts.
It is the saturated and trans fats which are most associated with adverse health outcomes. Here are some of the potential health consequences of a diet high in unhealthy fats:[3]
1. Weight Gain and Obesity: High-fat diets tend to be calorie-dense, and consuming more calories than the body needs can lead to weight gain and obesity. Diets high in unhealthy fats, especially trans fats and saturated fats, have been associated with increased body fat and a higher risk of obesity.
2. Cardiovascular Disease: High intake of saturated and trans fats has been linked to an increased risk of heart disease and stroke. These fats can raise levels of LDL cholesterol (the "bad" cholesterol) in the blood and lead to the formation of plaque in the arteries, narrowing and clogging them.
3. Type 2 Diabetes: A diet high in unhealthy fats impair insulin sensitivity and increase the risk of developing type 2 diabetes.
4. High Blood Pressure: Diets rich in unhealthy fats may contribute to hypertension (high blood pressure), which is a risk factor for heart disease and stroke.
6. Liver Disease: Excessive fat intake, particularly unhealthy fats, can contribute to the development of non-alcoholic fatty liver disease (NAFLD).
7. Inflammation: Diets high in unhealthy fats may promote inflammation in the body, which can contribute to various chronic diseases.
8. Cancer Risk: Some research suggests that diets high in unhealthy fats may be associated with an increased risk of certain types of cancer, such as breast and colon cancer.
So how much fat should we consume?
According to the Dietary Guidelines for Americans 2020-2025, the recommended daily fat intake for adults is around 20% to 35% of total daily calories. This means that, for a typical 2,000-calorie diet, the recommended fat intake would be approximately 44 to 78 grams of fat per day. In addition, the American Heart Association (AHA), and the World Health Organization (WHO recommended limiting saturated fat intake to no more that 5-10% of calories.[4] However, there is evidence that a very low-fat diet, which allows for 10%-15% of calories from fat may have additional health benefits.[5]
The main sources of saturated fat in the Standard American Diet (SAD) included the following:[6]
1. Processed Foods: Many processed and packaged foods contain added fats, often in the form of partially hydrogenated oils, trans fats, and vegetable oils.
2. Fast Food: Fast food items like burgers, fries, and fried chicken are typically high in unhealthy fats due to the frying process and the use of low-quality oils.
3. Red and Processed Meats: Fatty cuts of beef, pork, and processed meats like bacon and sausages are common sources of saturated fats in the American diet.
4. Dairy Products: Whole milk, cheese, butter, and other dairy products contain saturated fats.
5. Bakery Products: Pastries, cakes, cookies, and other baked goods often contain large amounts of added fats, such as butter and shortening.
6. Snack Foods: Snacks like chips, crackers, and popcorn often contain added fats for flavor and texture.
7. Salad Dressings and Sauces: Many store-bought salad dressings and sauces contain high amounts of unhealthy fats.
8. Fried Foods: Various fried foods like French fries, fried chicken, and tempura are prevalent in the American diet.
Smoke Points are Important!
In addition to limiting saturated fat intake, it is especially important to avoid consuming trans-fats.[7] As mentioned previously, trans fats can be found in some processed and fried foods, commercially baked goods, and certain margarines. When oils are heated to high temperatures repeatedly, they can undergo partial hydrogenation, leading to the formation of trans-fats. The tempter that this occurs is called the smoke point. The temperature that this occurs is called the smoke point. An oil's smoke point is the temperature at which it starts to produce visible smoke when heated. When an oil reaches its smoke point, it begins to break down, releasing volatile compounds and producing visible smoke. The smoke point of an oil is an essential factor to consider when cooking, as heating an oil beyond its smoke point can lead to the development of unpleasant flavors and harmful compounds. Different oils have varying smoke points. Here are the approximate smoke points of some commonly used cooking oils:
1. Refined Olive Oil: 375°F (190°C)
2. Canola Oil: 400°F (204°C)
4. Corn Oil: 450°F (232°C)
5. Sunflower Oil: 450°F (232°C) - Note: High-oleic sunflower oil has a slightly higher smoke point at around 450°F (232°C).
6. Soybean Oil: 450°F (232°C)
7. Peanut Oil: 450°F (232°C)
11. Coconut Oil (Refined): 450°F (232°C) - Note: Unrefined coconut oil, also known as virgin coconut oil, has a lower smoke point at around 350°F (177°C).
12. Avocado Oil: 520°F (271°C)
If you chose to use oil in your cooking, be sure to use an oil with a smoke point appropriate for the cooking method you plan to use. For high-heat cooking like frying, opt for oils with higher smoke points, while for low-heat cooking or raw applications, oils with lower smoke points may be more suitable.
In addition to trans-fats, frying, grilling, or roasting foods at high temperatures (especially meat) can lead to the formation of potentially cancer-causing compounds. These include:[8]
1. Acrylamide: This chemical forms when certain starchy foods, such as potatoes and grains, are cooked at high temperatures, typically during frying. Acrylamide is classified as a probable human carcinogen by the International Agency for Research on Cancer (IARC).
2. Polycyclic aromatic hydrocarbons (PAHs): PAHs are a group of compounds that can be formed when meat, poultry, or fish is cooked at high temperatures, such as during grilling or deep-frying. Some PAHs are known to be carcinogenic.
3. Heterocyclic amines (HCAs): HCAs are formed when meat and fish are cooked at high temperatures, particularly when they come into direct contact with an open flame or a hot cooking surface. HCAs are also classified as probable human carcinogens by the IARC.
4. Advanced Glycation End Products (AGEs): These compounds are formed when sugars and proteins react at high temperatures, such as during frying. AGEs have been associated with oxidative stress and inflammation, and they may contribute to various chronic diseases, including cancer.
In summary, our bodies need some fat to be healthy. However, the average person consumes too much fat, especially unhealthy fats. Here are some ways to decrease dietary fat in your diet:
1. Select plant-based proteins, instead of meat and dairy. These are generally lower in fat and offer additional health benefits.
2. Choose cooking methods that require less or no added fat, such air frying, dry sauteing, baking, boiling, steaming, or poaching, instead of frying or deep-frying.
3. Minimize your intake of processed and fast foods, like fried foods, chips, cookies, pastries, and processed snacks.
4. Be mindful of cooking oil, and if you chose to use oil in your cooking, be sure to use an oil with a smoke point appropriate for the cooking method you plan to use.
5. Pay attention to food labels and nutritional information and look for products with lower fat content and avoid those with high levels of saturated and trans fats.
6. Increase fruits and vegetables, which are naturally low in fat and high in nutrients. They can help you feel fuller and satisfied without relying on high-fat foods.
7. Be cautious with sauces and dressings. Many condiments, sauces, and dressings are high in fat and calories. Use them sparingly or choose low-fat or light versions.
[1] https://www.eufic.org/en/whats-in-food/article/facts-on-fats-dietary-fats-and-health
[2] Nutr J. 2017 Aug 30;16(1):53
[3] BMJ. 2015 Aug 11;351:h3978.
[4] https://www.dietaryguidelines.gov/
[5] Circulation. 2017 Jul 18;136(3):e1-e23.
[6] Am J Clin Nutr. 2012 Aug;96(2):397-404
[7] Curr Atheroscler Rep. 2014 Aug;16(8):433
[8] Lancet Oncol. 2002 Jun;3(6):325.
Totally Addictive Air Fried French Fries
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