Edible oils are primarily composed of triglycerides, which are molecules that consist of three fatty acids attached to a glycerol molecule. The type of fatty acids in an oil determines its properties, such as its melting point, smoke point, and stability.

Saturated fatty acids have single bonds between all of the carbon atoms in their chains. They are solid at room temperature and tend to be more stable than other types of fatty acids.
Unsaturated fatty acids have one or more double bonds between carbon atoms in their chains. They are liquid at room temperature and are less stable than saturated fatty acids. There are two main types of unsaturated fatty acids:
- Monounsaturated fatty acids (MUFAs) have one double bond.
- Polyunsaturated fatty acids (PUFAs) have two or more double bonds.

In addition to triglycerides, edible oils may also contain minor components such as phospholipids, sterols, tocopherols, and other antioxidants.

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Saturated Fatty Acids

Saturated fatty acids (SFAs) are a type of fat that has no double bonds between the carbon atoms in its chain. This makes them solid at room temperature. SFAs are found naturally in many foods, including meat, dairy products, and tropical oils like coconut oil and palm kernel oil.

Properties of Saturated Fatty Acids

Saturated fatty acids molecular structure

Solid at room temperature: SFAs have a straight chain structure that allows them to pack tightly together, making them solid at room temperature.
More stable: SFAs are less prone to oxidation than unsaturated fats, making them more stable and less susceptible to spoilage.
Higher melting point: SFAs have a higher melting point than unsaturated fats, which means they require more heat to melt.

Sources of Saturated Fatty Acids

Animal sources: Meat, dairy products, and eggs are the primary dietary sources of SFAs.
Plant sources: Tropical oils like coconut oil and palm kernel oil are also rich sources of SFAs.
Processed foods: Processed foods often contain high amounts of SFAs, especially in the form of trans fats, which are artificially created SFAs.

Health Effects of Saturated Fatty Acids

SFAs have been linked to several negative health effects, including:

Increased LDL (bad) cholesterol levels: High levels of LDL cholesterol can increase the risk of heart disease and stroke.
Weight gain: SFAs can contribute to weight gain and obesity.
Increased risk of type 2 diabetes: SFAs may increase the risk of developing type 2 diabetes.

Dietary Recommendations for Saturated Fatty Acids

The American Heart Association (AHA) recommends that adults limit their intake of SFAs to less than 6% of their daily calories. This means that for a 2,000-calorie diet, the daily limit for SFAs would be 120 calories, or about 13 grams.

How to Reduce Saturated Fat Intake

To reduce your intake of SFAs, you can:

Choose lean meats and poultry.
Limit your intake of full-fat dairy products.
Choose plant-based oils over tropical oils.
Limit your intake of processed foods.

Unsaturated Fatty Acids

Unsaturated fatty acids (UFAs) are a type of fat that has one or more double bonds between the carbon atoms in its chain. This makes them liquid at room temperature, unlike saturated fats, which are solid at room temperature. UFAs are found naturally in many foods, including plant oils, fish, and nuts.

Types of Unsaturated Fatty Acids

There are two main types of unsaturated fatty acids:

Monounsaturated fatty acids (MUFAs) have one double bond. Examples of MUFAs include oleic acid, which is found in olive oil, and avocados.
Polyunsaturated fatty acids (PUFAs) have two or more double bonds. Examples of PUFAs include omega-3 fatty acids, which are found in fatty fish like salmon and sardines, and omega-6 fatty acids, which are found in plant oils like soybean oil and vegetable oil.

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Health Effects of Unsaturated Fatty Acids

UFAs are generally considered to be healthy fats. They have been linked to several health benefits, including:

Reduced risk of heart disease: UFAs can help to lower LDL (bad) cholesterol levels and raise HDL (good) cholesterol levels, which can reduce the risk of heart disease.
Improved brain function: UFAs are essential for brain health and have been shown to improve cognitive function and memory.
Reduced risk of type 2 diabetes: UFAs may help to improve insulin sensitivity and reduce the risk of type 2 diabetes.
Reduced inflammation: UFAs have anti-inflammatory properties that can help to protect against chronic diseases such as arthritis and cancer.

Dietary Recommendations for Unsaturated Fatty Acids

The American Heart Association (AHA) recommends that adults get most of their fat from unsaturated fats. They recommend that adults consume 20-25% of their daily calories from MUFAs and 5-10% of their daily calories from PUFAs.

How to Increase Your Intake of Unsaturated Fatty Acids

To increase your intake of unsaturated fatty acids, you can:

Choose plant oils over butter and margarine.
Eat fish at least twice a week.
Choose nuts and seeds as snacks.
Cook with olive oil or avocado oil.

Extraction

There are two main methods for extracting edible oil from plants:

Mechanical extraction involves pressing the seeds or fruits of the plant to release the oil. This method is often used for cold-pressed oils, such as olive oil.
Solvent extraction involves using a solvent, such as hexane, to dissolve the oil from the plant material. This method is often used for refined oils, such as soybean oil.

Refining

Refined oils are processed to remove impurities and improve their stability. The refining process may include the following steps:

Degumming removes phospholipids, which can cause the oil to become cloudy.
Neutralization removes free fatty acids, which can give the oil an unpleasant flavor.
Bleaching removes color pigments, which can make the oil appear unappealing.
Deodorization removes volatile compounds, which can give the oil an unpleasant odor.

Health Effects

The health effects of edible oil depend on the type of oil and the amount that is consumed. Saturated fats can increase LDL (bad) cholesterol levels, which is a risk factor for heart disease. Unsaturated fats, on the other hand, can help to lower LDL cholesterol levels and raise HDL (good) cholesterol levels.

Edible oils are also a source of vitamin E, which is an antioxidant that can help to protect cells from damage. Some oils, such as olive oil, also contain other beneficial compounds, such as polyphenols.

Here are some general guidelines for choosing healthy edible oils:

Limit your intake of saturated fats.
Choose oils that are high in monounsaturated and polyunsaturated fats.
Use oils that are cold-pressed or extra virgin.
Store oils in a cool, dark place.
Olive oil is a good source of monounsaturated fats and polyphenols.
Avocado oil is a good source of monounsaturated fats and vitamin E.
Canola oil is a good source of monounsaturated and polyunsaturated fats.
Sesame oil is a good source of monounsaturated fats and vitamin E.
Peanut oil is a good source of monounsaturated and polyunsaturated fats.

References

American Heart Association: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats
National Institutes of Health: https://pubmed.ncbi.nlm.nih.gov/30084105/
Academy of Nutrition and Dietetics: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fat

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The Science and Health Benefits of Edible Oils