Formerly published under the HE seriesFN-62

Edwards, Jane U.

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North Dakota State University, Fargo, North Dakota 58105AUGUST 2005Reviewed and Reprinted June 2007 Healthy North DakotaOils:  Agriculture to HealthJane U. Edwards, Ph.D., LRDNutrition and Health SpecialistProductionIn the United States, North Dakota ranked fi rst in the production of canola, fl axseed and sunfl ow-ers for 2006. North Dakota produced 94 percent of the nation’s total for fl axseed, 92 percent of the canola and 52 percent of the total sunfl ower seed (both oil and nonoil varieties). The great-est production of canola, fl axseed and sunfl ower crops is in the northern tier and central area of the state. 2005 Dietary Guidelines The 2005 Dietary Guidelines make specifi c recommendations to include healthy oils based on caloric need. A daily intake of 6 teaspoons of oil from all food sources is suggested for a 2,000 calorie level. One teaspoon of fat/oil has about 5 grams of fat and 45 calories.  Healthy oils contain essential fatty acids and vitamin E, a vitamin that is often found in less than recommended amounts in the American diet. Sunfl ower seeds and oil are a particularly rich source of vitamin E.Canola, corn, fl axseed, soybean, and sunfl ower oils are suggested as healthy plant based oils. Whole foods that are naturally high in oil, such as nuts, seeds and “fatty-fi sh,” also can be used to meet the daily amount.  Processed foods containing healthy oils may also be included, such as mayonnaise, salad dressings and soft margarines. Look at the list of ingredients on the food label to determine the food source of the fat. Look at the nutrition label to determine the serving size, number of calo-ries and grams of fat (total and types). Select products with oils having higher levels of monounsaturated fat and polyunsaturated fat. Foods that list “hydrogenated oil” will be more saturated and contain some trans-fat compared to non-hydrogenated oil.  FN-620Healthy Weight About 64 percent of North Dakota adults either are obese or overweight. Obesity increases the risk of developing chronic diseases, such as heart disease, certain types of cancer and type 2 diabetes. The increased prevalence of obesity and overweight is related to an imbalance between energy intake (calories from food) and energy output (from physical activity). Fat pro-vides more than twice as many calories per unit weight (9 calories per gram) than does either carbohydrate or protein (4 calories per gram). High fat intake, providing more calories than can be balanced by physical activity, may contribute to weight gain. Profi les of Fats/OilsFats and oils have varying proportions of various fatty acids referred to as saturated, monoun-saturated or polyunsaturated. A fat or oil usually contains all three types of fatty acids, but is characterized by the fatty acid found in the largest amount. Plant oils are good sources of monounsaturated and polyunsaturated fats. Canola and olive oils are good sources of monounsaturated fat. Polyunsaturated fats include omega-6 and omega-3 kinds. Oils from soybean, sunfl ower and corn are good sources of omega-6 fat. Oils from fl axseed, canola, soybean and walnuts are good plant sources of omega-3 fats. Comparison of Dietary Fats and OilsEssential Fatty Acids The body cannot make the polyunsaturated fats (omega-6s and omega-3s) that are found primarily in plant and fi sh oils. These fats have essential roles in the body and must be supplied in the diet. The essential polyunsaturated fats are found in cell membranes and are converted to biologically active substances that play a role to help prevent chronic disease. Within cell membranes the essential fatty acids also have important roles in helping with communication across the membranes. The polyunsaturated fats are also critical in the development of the central nervous system. Omega-3 fats are found in high concentration in the brain and retina of the eye. Ratio of Omega-6 to Omega-3 Fat The recommended ratio of dietary omega-6 to omega-3 for good health is 5:1 to 10:1. Getting the recommended amount of omega-3 fat in the diet is more diffi cult since omega-3 is found in smaller amounts than omega-6 in most oils. Adding plant oils to the diet with a higher content of omega-3 fat (such as oils from fl axseed, canola, soybeans or walnuts) can help provide the recommended ratio. Fish oil is another excellent source of omega-3 fat. Biological Potency of Omega-3 Fat Many of the biological benefi ts attributed to omega-3 fat are from the “longer-chain” type found in “fatty” fi sh such as salmon, mackerel and sardines. The human body can convert the “plant-type” omega-3 fat to the “fi sh-type.” How-ever, the body’s conversion to the longer-chain omega-3 fat is not very effi cient. Thus, the “fi sh-type” omega-3 fat has a higher level of biological potency, but on a daily basis it is much easier to include oils containing “plant-type” omega-3 (such as fl axseed, canola or soybean).Heart HealthMonounsaturated fat (61 percent of canola oil) helps maintain healthy blood cholesterol levels. The omega-6 type of polyunsaturated fat (71 percent of sunfl ower oil, 57 percent of corn oil and 54 percent of soybean oil) also helps maintain healthy levels of blood cholesterol. The omega-3 type of polyunsaturated fat (57 percent of fl axseed oil, 11 percent of canola oil, 8 per-cent of soybean oil, 8 percent of walnut oil and 35 percent of fi sh oil) contributes to overall heart health. DiabetesMonounsaturated fats and polyunsaturated fats (found in various percentages from canola, soybean, fl axseed, sunfl ower, corn, nut and fi sh oils) have been found to improve insulin sensitivity when eaten within an overall balanced diet. Saturated fats (found in animal fats and tropical oils), as well as trans fat (found in hydrogenated oils and fats/oils used for deep-fat frying) have been found to reduce insulin sensitivity. A progressive decline in the level of insulin sensitivity occurs during the development of type 2 diabetes.CancerWithin a healthy diet pattern, both monoun-saturated fat and polyunsaturated fat have been found to reduce the risk for many types of cancer. For polyunsaturated fat, a balanced ratio of omega-6 to omega-3 fat appears to reduce cancer risk. Higher intakes of total fat and saturated fat may increase risk for some types of cancer.For more information on this and other topics, see: www.ag.ndsu.nodak.edu/ag2health.htmCounty commissions, North Dakota State University and U.S. Department of Agriculture cooperating. North Dakota State University does not discriminate on the basis of race, color, national origin, religion, sex, disability, age, Vietnam Era Veterans status, sexual orientation, marital status, or public assistance status. Direct inquiries to the Vice President for the Division of Equity, Diversity and Global Outreach, 205 Old Main, (701) 231-7708. This publication will be made available in alternative formats for people with disabilities upon request, (701) 231-7881. 3M-1-06, 2M-6-07Applesauce Muffi ns12 servings1¾ c. whole-wheat fl our¼ c. ground fl axseed¼ tsp. salt2 tsp. baking powder¼ tsp. baking soda1 tsp. ground cinnamon¼ tsp. ground cloves½ tsp. allspice1 c. applesauce, unsweetened¼ c. canola oil¼ c. nonfat plain yogurt½ c. honey1 egg½ c. raisins½ c. sunfl ower kernels, lightly saltedPreheat oven to 350 F. Spray 12-muffi n tin with cooking oil. Combine and mix together the dry ingredients with the raisins and sunfl ower kernels. In an-other bowl, beat together the canola oil, yogurt, honey, egg and applesauce. Add applesauce mixture to the dry ingredi-ents. Stir just until moistened. Pour into muffi n tins. Bake for 20 minutes or until dry to an inserted toothpick.Nutrient Analysis (each muffi n)226 calories, 35 g carbohydrate, 4 g dietary fi ber, 5 g protein, 9 g fat [1 g saturated, 4 g monoun-saturated, 4 g polyunsaturated (3 g omega-6 and 1 g omega-3)], 191 mg sodiumExchanges: 2a starch and 3 fatTango Bread Dipper 4 servings1 tsp. dried rosemary1 tsp. dried basil1 tsp. garlic powder¼ tsp. dried chili pepper fl akes¼ tsp. salt2 tsp. balsamic vinegar¼ c. oil (canola, corn, fl axseed, soy-bean or sunfl ower)4 slices (or 4 oz.) fresh French or Ital-ian bread, cut into piecesCombine the fi rst seven ingredients in a container with a tight-fi tting lid. Shake well. Pour into a shallow dish suitable for dip-ping bread. Serve with bread pieces. Note: Discard any leftover dipper oil after use. A fresh recipe will keep in the refrigerator for two to three days.Nutrient Analysis (Using canola oil and 1 slice bread)205 calories, 15 g carbohydrate, 1 g dietary fi ber, 3 g protein, 15 g fat [1 g saturated, 8 g monounsat-urated fat, 4 g polyunsaturated fat (3 g omega-6 and 1 g omega-3)], 314 mg sodium. (Types of fat do not add up to 15 g because of rounding.) Exchanges: 1 starch and 3 fat

Healthy North Dakota Oils: Agriculture to Health

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Healthy North Dakota Oils: Agriculture to Health

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