30
Fats and Oils
CHAPTER
Explore the Photo
Oils, soft margarine, avocados,
and salad dressing provide
heart-healthy fats. Just go
easy—not too much! What
foods with healthy oils are part of
your meals and snacks?
Writing Activity
Write an Expository
Essay
Use What You Know Expository writing
explains and informs. Think about a process,
appliance, tool, or another food-related topic
that you know well. Write an essay that explains
your topic to your audience. Explain your position clearly and support it with facts.
Writing Tips
1. Define your purpose and audience.
2. Explain your main idea in a clear
thesis statement.
3. List facts as supporting details.
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Unit 8
Learning About Foods
Ant Strack/Corbis
Reading Guide
Before You Read
Understanding It is normal to have questions when you read. Write down
questions while reading—many of them will be answered as you continue.
If they are not, you will have a list ready for your teacher when you finish.
[Insert photo
C30-01P-880663]
Read to Learn
Academic Vocabulary
Key Concepts
• Summarize the differences between oils and
solid fats.
• Suggest ways to use healthy oils in food
preparation.
• Discuss how food science applies to fats.
• Explain how to buy and store oils and solid
fats.
• Describe the main functions of fats in food
preparation.
You will find these words in your reading and on
your tests. Use the glossary to look up their definitions if necessary.
essential
expose
Graphic Organizer
As you read, use a graphic organizer like the one
below to list the qualities of liquid and solid fats.
Liquid Fats
Solid Fats
Main Idea
Oils and solid fats make foods moist, tender,
and flavorful. Different types of fats have different cooking qualities. Use mostly oils, which are
healthier for you than solid fats.
Graphic Organizer Go to this book’s
Online Learning Center at glencoe.com to
print out this graphic organizer.
Content Vocabulary
oil
hydrogenation
rancidity
oxidation
antioxidant
smoke point
Academic Standards
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Science
NSES Content Standard F Develop an understanding
of personal and community health.
English Language Arts
NCTE 4 Use written language to communicate effectively.
NCTE 9 Develop an understanding of diversity in language
use across cultures.
NCTE National Council of Teachers of English
NCTM National Council of Teachers of Mathematics
glencoe.com
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Mathematics
NCTM Measurement Understand measurable attributes of objects and the units, systems, and processes of
measurement.
NSES National Science Education Standards
NCSS National Council for the Social Studies
Chapter 30
Fats and Oils
437
Vocabulary
You can find definitions in
the glossary at the back of
this book.
As You Read
Connect Which oils and
solid fats do you eat on a
regular basis?
Oils and Solid Fats: The
Differences
Two forms of fat—oils and solid fats—give unique qualities
to food. While both provide food energy, they affect your health
differently.
◆ An oil is a fat that is liquid at room temperature. Canola,
corn, cottonseed, olive, safflower, soybean, and sunflower
are commonly used oils. Nuts, seeds, olives, avocados, and
some fish also contain oils.
◆ Solid fats are fats that are firm at room temperature. Butter, stick margarine, shortening, and lard are solid fats.
Meat and many milk products contain solid fats. A few
plant oils, including coconut oil and palm kernel oil, have
solid fats in them too.
All fats are mixtures of saturated and unsaturated fatty
acids. Solid fats are more saturated and may have trans fats.
That makes them solid. Oils contain more monounsaturated
and polyunsaturated fats. That makes them liquid.
Health Connection
Fat Choices Oils and solid
fats are mixtures of saturated
and unsaturated fats. Oils
have mostly unsaturated
fats. How might you use these
oils in food preparation?
As a nutrient group, fats are essential, or necessary. They
carry fat-soluble vitamins A, D, E, and K in food and in your
body. Oils are your main vitamin E source. Some polyunsaturated fats are essential for growth and the nervous system.
Both oils and solid fats provide energy—about 120 calories per
tablespoon.
Because their fatty acids differ, oils and solid fats affect health
differently.
◆ Vegetable oils—in moderate amounts—can be heart healthy.
Eat them instead of solid fats. Unsaturated fats do not raise
bad cholesterol (LDL) levels in your blood. Omega-3, an
unsaturated fat in walnuts,
seeds and some coldwater
fish such as salmon, tuna
and mackerel may have
other heart health benefits.
◆ Solid fats can increase
heart disease risk. Along
with cholesterol, their saturated fats and any trans
fats they contain tend to
raise LDL cholesterol levels in blood.
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FoodPix/Jupiter Images
MyPyramid Advice
Go easy on fatty foods! MyPyramid advises eating lean meat
and mostly low-fat and fat-free milk and milk products. It also
says that most fats should be unsaturated. Make oils your main
source of fat. Limit solid fats such as butter or shortening.
Consume two tablespoons or six teaspoons (30 mL) of oils
daily—if you eat 2,000 calories daily. Consume slightly more or
less depending on your calorie needs. That amount of healthy
oils contains vitamin E and enough essential fatty acids. Limit
the amount for energy balance.
Here are some foods that provide 1 tablespoon (15 mL) of
healthy oil:
◆ 1 tablespoon (15 mL) vegetable, olive, canola, or other oil.
Nutrition &
Wellness Tips
Fat Savvy
✓ Use butter-flavored
cooking oil spray
for flavor with few
added calories.
✓ Try pesto or herbed
olive oil on bread
instead of stick
margarine or butter.
◆ About 1 tablespoon (15 mL) mayonnaise or soft (trans fatfree) margarine.
◆ 3 tablespoons (45 mL) Italian dressing.
◆ 24 large black olives.
◆ ½ medium avocado (avocados fit in the Fruit Group).
◆ 1 ounce (28 g) peanuts, most nuts, or seeds (nuts and
seeds belong in the Meat and Beans Group).
◆ 1½ tablespoons (25 mL) peanut butter (nuts and seeds
belong in the Meat and Beans Group).
Explain What are the health benefits of
using oils in place of solid fats?
Spreads for Health Consider mashed avocado or
guacamole as a spread for
sandwiches. Why are
avocado spreads healthier
choices than butter or stick
margarine?
Chapter 30
Fats and Oils
Stockdisc/Punch Stock
439
Fitting In Healthy Oils
To get health benefits from oils—without consuming too
much—try these strategies.
◆ Switch to oils or soft margarine. Use them instead of stick
margarine or butter on bread, vegetables, potatoes, pasta,
and more.
◆ Use nuts in place of other protein-rich foods on occasion.
Try walnuts on salad, pine nuts in pesto sauce, or almonds
in rice.
◆ Enjoy sliced avocado on salads and in sandwiches.
◆ Use sensible amounts of salad dressing. Make your own
dressing with healthy oils.
◆ Eat some fatty, cold-water fish, such as salmon.
List What are three ways to use oils in
food preparation?
Fats in Food Science
Fats and Cholesterol
Cholesterol is a lipid that is found in the
membranes of cells. It plays many important biological roles in the body. Cholesterol moves through the bloodstream.
The main types, high-density lipoproteins
(HDL) and low-density lipoproteins (LDL),
carry cholesterol to and from the liver.
Some physicians believe the proportion
of total cholesterol to HDL is important.
Procedure Research the characteristics
of HDL and LDL cholesterol. Find out
what they do in the body and how they
are different from one another. Find out
why maintaining certain levels of each is
important for good health.
Analysis Create a chart to show the
differences between the two types
of cholesterol and the ideal levels
of each. Include as much detail as
possible.
NSES Content Standard F
Develop an understanding of
personal and community health.
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Unit 8
Learning About Foods
Fats have unique qualities. Unlike sugar, they
do not dissolve in water. Solid fats soften and
melt with warmth and get firm with cold. Their
chemistry makes the difference.
Liquids vs. Solids
Chemistry explains why oils and solid fats,
such as stick margarine, differ. All fats are made
of carbon, hydrogen, and oxygen. Saturated fats,
such as butter, have all the hydrogen their molecules can hold. Unsaturated fats, such as vegetable oil, do not. Their molecules lack some
hydrogen atoms. (Figure 30.1 shows the difference in chemical structure between molecules of
saturated and unsaturated fats.)
Some fats are naturally liquid, but are made more
solid through hydrogenation. Hydrogenation is
the process of adding hydrogen to unsaturated fats.
Hydrogenation changes the structure of oil, making it solid or semisolid. Hydrogenation also creates
trans fats, which are not heart healthy.
Fats are hydrogenated for many reasons.
Besides becoming more solid, they do not turn
rancid as fast. Healthier, trans fat-free margarine
and shortening is available.
What Makes Fat Rancid?
Have you ever smelled oils, nuts, or chips that have an
unpleasant aroma? That may signal rancidity. Rancidity is the
change in the quality of oils and solid fats when they oxidize.
Their natural chemical structure breaks down when they are
exposed to oxygen. To expose means to come in contact with.
Changes caused by contact with oxygen are called oxidation.
Oxidation is the main reason that high-fat foods spoil.
Antioxidants added to fats and oils slow oxidation. An antioxidant is a substance that helps prevent oxidation. Vitamin E
is added to oils, for example, as an antioxidant. Oils are more
likely to oxidize than solid fats.
Liquid Fats
Oils are better for healthful food preparation than most solid
fats. Different oils have different functions and flavors. Most oils
work well in salad dressings. Mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats are
mainly oil. Important differences among oils include:
◆ Smoke Point Oils for frying, stir-frying, or sautéing
should have a high smoke point and tolerate heat better.
The smoke point is the temperature when fat produces
smoke. Oils with high smoke points include canola, peanut, and vegetable oils. Sesame oil and extra virgin olive
oil are not good for hot frying.
◆ Flavor Choose mild-flavored oils for recipes when you
do not want to overpower other flavors. Use strongerflavored oils for their unique flavors.
Figure 30.1
Unsaturated vs. Saturated Fats
Hydrogen in Fats Saturated fats have more hydrogen in their molecules than unsaturated fats do. How
do fats become solid?
Saturated Fatty Acid
Unsaturated Fatty Acid
Chapter 30
Fats and Oils
441
Chef
Chefs use food and
nutrition science,
culinary skills, and
management ability
to provide appealing,
healthful food. They
work in many places,
including restaurants,
hospitals, and even
for individuals.
Careers Find out
more about careers.
Go to this book’s
Online Learning
Center at
glencoe.com.
Butter, stick margarine, and other solid fats often are used
in baking. They have a lower smoke point and break down with
continued frying. Popular types include:
◆ Butter Butter gives baked goods and other foods a pleasant flavor and smooth mouth feel. Choose butter when
its flavor is important. Spreadable butter is mixed with
a small amount of oil, such as canola oil. It stays softer
when refrigerated than regular butter, which makes it
good for spreading.
Stan Kiefer/Vario Images/Alamy
Solid Fats
◆ Margarine Stick margarine, a hydrogenated fat, can substitute for butter, but has less flavor. That is fine in foods
like brownies: chocolate is the main flavor. Margarine usually costs less than butter. It has no cholesterol and usually
less saturated fat but has trans fat. Diet or reduced-calorie
margarine contains more water. It may be a good spread,
but is not the best choice for baking.
◆ Lard Lard is solid white fat from hogs. It has a slight
meaty flavor. Lard is used mostly in baking, including
savory and tender pastries. Some ethnic foods use it.
Tortillas and refried beans, for example, are often made
with lard.
◆ Shortening Shortening is hydrogenated vegetable fat. It
is used like lard in baking. It stays solid at a wide temperature range. Unlike butter and margarine, which are about
80 percent fat, shortening and lard are 100 percent fat.
Which Oil? Stores sell
many different kids of
oils—from different sources
and at different prices.
Which oil would you
use for a stir fry?
Which oil could
you use for a
homemade
salad
dressing?
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Unit 8
Learning About Foods
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Buy and Store Oils and
Solid Fats
To buy fats and oils wisely:
◆ Choose oils and solid fats to match their purpose.
◆ Check the Nutrition Facts to compare total, saturated, and
trans fats. Look for trans fat-free spreads and dressings.
◆ Compare prices. Specialty oils and butter can cost more.
Buy only the amount you can use before it turns rancid.
Storage for Oils and Solid Fats
Fats and oils need proper storage. Heat, light, and oxygen
can change the texture and flavor, and turn them rancid.
◆ Refrigerate butter, margarine, and other solid fats or freeze
them for up to six months. Keep them tightly covered.
◆ Keep oils tightly covered in a cool, dark place. They turn
rancid faster than solid fats do. Olive oil does not keep
well when refrigerated.
◆ Store salad dressings and mayonnaise in the refrigerator.
Identify How can you find margarine
with less saturated fat as you shop?
Canada
Languages Across Cultures
Like the United States,
Canada has a rich cuisine that reflects the
diversity of its immigrants and its First Nation,
or aboriginal, people. Many traditional
favorites came from early British and French
immigrants, made with products of Canada’s
different agricultural areas. British Columbia
is known for fruit, nuts, and seafood. Provinces in the central plains produce beef,
wheat, canola, and flaxseed. Ontario produces wild rice. Fish cakes and salmon dishes
are popular in coastal regions. Quebec has
French cooking traditions.
nanaimo bar (nә-´nī-mō bär) layered dessert
of crumb, custard, and soft chocolate, originated on Vancouver Island in British Columbia
saskatoon berries (sas-kә-´tün) small red
to purple berries, grown in Saskatchewan
and Manitoba, made into desserts, breads,
sauces, and other fruit dishes
Recipes Find out more about
International recipes on this book’s
Online Learning Center through
glencoe.com.
glencoe.com
NCTE 9 Develop an understanding of diversity in language use
across cultures.
Chapter 30
Fats and Oils
443
Cook with Oils and Solid Fats
Fats have many functions in food. The type you use affects
food’s color, aroma, flavor, tenderness, and structure.
◆ Color Because fats carry heat, they contribute to browning, or the Maillard reaction.
◆ Flavor Many fats have distinct flavors. Fats also carry
flavors from other ingredients.
◆ Smooth Texture Fats give foods a smooth mouth feel.
◆ Tenderness and Flakiness Fats tenderize and add moisture to baked products and help make pastry flaky.
◆ Air Butter or margarine is creamed with sugar to make
many baked goods. That brings in air, or lightness.
Identify What are six functions of fat in
cooking and baking?
EASY RECIPES
International Flavors
Pancakes with Maple Syrup
Customary
Ingredients
Metric
Try This!
1 cup
All-purpose flour
250 mL
½ cup
1 Tbsp.
1 tsp.
1¼ cup
2 Tbsp.
1 cup
Whole wheat flour
Baking powder
Salt
Lowfat milk
Canola oil
Maple syrup
125 mL
15 mL
5 mL
300 mL
30 mL
250 mL
Chopped nuts and
sliced bananas or
berries make excellent
additions to pancakes.
Yield:
1
2
3
4
6 servings, 3-pancakes each
Combine dry ingredients and mix. Add oil, along with the milk, to the dry ingredients.
Stir to combine but do not overmix.
Pour ¼ cup of batter per pancake onto hot, lightly oiled
skillet or pan. Cook until top of pancake bubbles then flip and cook one minute more.
Top with maple syrup.
Nutritional Information Per Serving: 295 calories, 4 g total fat (1 g saturated fat), 4 mg
cholesterol, 614 mg sodium, 61 g total carbohydrate (2 g fiber, 34 g sugars), 5 g protein
Percent Daily Value: vitamin A 2%, vitamin C 0%, calcium 20%, iron 10%
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Unit 8
Learning About Foods
CHAPTER 30 Review and Applications
After You Read
CHAPTER SUMMARY
Oils and solid fats give unique qualities to food. Both provide food
energy, but they affect health differently. Oils with mostly unsaturated fats are heart healthy. Solid fats with more saturated fats are
not. Consume oils for their health benefits, but keep energy in balance. Hydrogenation changes oils to solid fats. Rancidity spoils their
quality. Choose oils and solid fats to match their purpose. Check the
Nutrition Facts to compare the fat content. Store fats properly to keep
their quality. Fats contribute tenderness, flakiness, lightness, color,
flavor and smooth texture.
Vocabulary Review
1. Use each of these vocabulary words in a sentence.
Content Vocabulary
oil (p. 438)
hydrogenation
(p. 440)
rancidity (p. 441)
Academic Vocabulary
oxidation (p. 441)
antioxidant (p. 441)
smoke point (p. 441)
essential (p. 438)
expose (p. 441)
Review Key Concepts
2. Summarize the differences between oils and solid fats.
3. Suggest ways to use healthy oils in food preparation.
4. Discuss how food science applies to fats.
5. Explain how to buy and store oils and solid fats.
6. Describe the main functions of fats in food preparation.
Critical Thinking
7. Explain how you might tell if oil you plan to use for making salad dressing is
fresh. If it is not fresh, what might have happened to it?
8. List three ways you could use vegetable oil spray in food preparation. Explain the
possible benefits of using this product.
9. Analyze fat choices. Peggy has decided to use oils instead of solid fats in her diet.
Instead of using one Tbsp. of butter on her vegetables, she will use
2 Tbsp. of olive oil. Is this a good plan? Why or why not?
Chapter 30
Fats and Oils
445
CHAPTER 30 Review and Applications
Real-World Skills and Applications
Decision Making
Technology
10. Compare Fats Research the percentage
12. Oil Production Blog Get your teacher’s permission to do online research to
learn more about a common oil, such as
soybean, corn, canola, or olive oil. Find
out about the crop used to produce it,
where it is produced, and how the oil
is used. Create a short blog entry with
basic production facts.
of saturated, polyunsaturated, and monounsaturated fats in three oils and three
solid fats. Create pie charts to compare
these types of oils and fats. Write conclusions about each option. Which are the
most heart-smart? Rank them accordingly.
Collaboration and Interpersonal
11. Myths About Fats Does margarine
have less fat than butter? Does light olive
oil have fewer calories than regular olive
oil? Research oils and solid fats. Create
a true or false quiz with ten myths about
fats, and explanations for the answers.
Swap with another student, and take the
quiz created by that student.
Financial Literacy
13. Cost Comparison You want to make
banana walnut muffins. You have all the
ingredients except for oil. At the store
you find walnut oil that costs $4.45 for 12
ounces (175 mL). You also find canola oil
that costs $6.15 for 24 ounces (350 mL).
Which oil is more cost-effective?
14. Make Butter Butter is made from cream. Design a
demonstration to explain how butter is made and why
it forms. Share your demonstration in your foods
class. Measure how much butter is produced. Compare the flavor to store-bought butter.
15. Choose a Spread Go to a supermarket. Use food
labels to compare the fat, saturated fat, trans fat, cholesterol, and calories in several spreads: butter, stick
margarine, soft margarine, mayonnaise, and a reducedfat or reduced-calorie spread. Compare prices. Make a
comparison chart. Explain which spread you would buy.
16. Taste Test for Oils Choose at least six different oils to taste test—for
example, canola, light olive, extra virgin olive, peanut, walnut, sesame,
or other oils. With separate spoons, put a small sample of each on a
small piece of lettuce to taste. Write descriptive terms for each oil. As a
class, suggest uses for each oil.
Additional Activities For additional activities go to this book’s Online
Learning Center at glencoe.com.
446
Unit 8
Learning About Foods
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