Fat always refers to a notion that is bad for health. But it is different from vegetable fat, as this nutrient is a fat that is beneficial to the body. By knowing the good content of vegetable fats, we can understand how to consume vegetable fats for our health. Vegetable fat is a fat derived from plants, for example, plant oils, avocados, and nuts. Vegetable oil comes from the extraction of triglycerides in plants and is widely used as food ingredients. Apart from being consumed directly, this vegetable oil can also be heated and used to cook other food ingredients. It is mainly used in Asian cultures which commonly process foods with high temperatures.
Good Vegetable Fat for the Body
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| Don't Leave Vegetable Fat in Your Diet Menu |
Vegetable fats in the form of food and oil are a source of monounsaturated and plural fats. These unsaturated fats contain omega-6 fatty acids which can be found in soybeans, tofu, plant oils, sunflower seeds, sesame seeds, and pumpkin seeds.
Vegetable fat is also rich in phytosterol. This content is found in plant oils such as corn oil. A study explains that phytosterol, although in small amounts, has a beneficial effect in inhibiting the absorption of LDL cholesterol (bad cholesterol) in the intestine thereby reducing the risk of heart disease.
With these good ingredients, vegetable oils are known to have several health-giving benefits:
- The content of phytosterol in vegetable oil helps lower cholesterol. From a study conducted, someone who consumed corn oil without phytosterol showed an increase in cholesterol by 38 percent in the blood. Whereas for the consumption of vegetable oil with phytosterol, it is known that cholesterol levels decrease by 12 percent. This indicates that phytosterol reduces the absorption of bad cholesterol, which in turn has the potential to reduce cholesterol levels. Other research also states that consuming monounsaturated fats can also reduce the risk of heart disease.
- Vegetable fat can be beneficial for patients with prostate cancer. Based on one study, adding one tablespoon of vegetable oil to daily food can reduce the risk of death from prostate cancer by 29 percent and the risk of death reduction in general to 13 percent. Vegetable oil can increase antioxidants in the blood and reduce insulin and inflammation which can delay the development of prostate cancer. Consumption of nuts also shows a link to the risk reduction of death.
Vegetable Fat Can Still Affect Harm
Vegetable fat has an adverse effect on health. Vegetable oil which is hydrogenated processed can be indicated to cause a deadly effect of up to two times. In addition to increased LDL levels as bad cholesterol, levels of HDL (good cholesterol) in the blood also decrease so that the risk of forming a blockage in the blood vessels. Some vegetable butter usually contains saturated fatty acids with impacts that can be detrimental to health if made from hydrogenated material. Therefore, make sure the label of food products states that the saturated fat content is zero grams to ensure the products we consume are safe and beneficial for health.
In addition, consumption of multiple unsaturated fatty acids with large amounts of oxidation also increases the likelihood of developing breast cancer in postmenopausal women. This oxidation oil is found in many food sources that contain vegetable oils, such as soybean oil and corn oil.
The distillation process in vegetable oils also eliminates the healthy content of phytosterol. In fact, refined palm oil can remove almost all of the phytosterol content in it. Other adverse effects can be caused by the presence of saturated fat which is still left in the oil.
The best way is to consume vegetable and animal fats in a variety of ways and stay balanced. This ensures that you will not overdo or lack the consumption of certain nutrients.
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