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Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils, and Cholesterol by Dr. Mary G. Enig PhD, 2000″This book, written by one of the world’s leading lipid biochemists, is a much needed title in today’s “fat-phobic” world. Discarding politically correct notions that saturated fats are unhealthy, Dr. Mary Enig presents a thorough, in-depth, and understandable look at the world of lipids.The publication of Know Your Fats is a rare treat: it is, to this reviewer’s knowledge, the ONLY book on fats and oils for the consumer and the professional written by a recognized authority in the field. Virtually all of the titles on fats and oils in print now are either too technical to be accessible by the layman, or are too error-laden to be worth the paper they are printed on.Mary Enig made her mark in the nutritional world in 1978 when she and her colleagues at the University of Maryland published a now-famous paper in the American journal Federation Proceedings. The paper directly challenged government assertions that higher cancer rates were associated with animal fat consumption. Enig, et al, concluded that the data actually showed vegetable oils and trans-fatty acids to be the culprits in both cancer and heart disease–not naturally saturated fats that people have been eating for millennia. In the ensuing years, Enig and her colleagues focused their work on determining the trans-fatty acid content of various food items, as well as publishing research that clearly demonstrated TFA’s to be potent carcinogens, prime factors in heart disease, disruptors of immune function, and worse.Enig’s book begins like any other on lipid biochemistry and discusses the nature of saturates, monounsaturates, polyunsaturates, and trans-fatty acids. Included also is a revealing discussion of cholesterol and its vital importance to the body. The first chapter also clearly discusses the molecular structure of different fatty acids (with diagrams) and presents the metabolic conversion products of each of the major fatty acids (oleic, linoleic, linolenic, and palmitoleic).The physiology of fats and cholesterol is fully covered in chapter two. Almost half of this chapter is devoted to shattering popular myths about saturated fats and their roles as disease promoters. Not mincing any words, Enig methodically demonstrates the faulty data and reasoning behind the ideas that saturates either cause or contribute to heart disease, diabetes, colon cancer, mental illness, obesity, and cerebrovascular disease. For example, after trashing the “data” that supposedly prove that beef and beef fat caused colon cancer, Enig flatly concludes: “And now, more than three (3) decades after the initial fraudulent report, the anti-animal fat hypothesis continues to lead the nutrition agenda. It was a false issue then, and it remains a false issue today.”Subsequent chapters deal with fats historically used in Western diets; the fatty acid composition of various oils and fats such as coconut, butter, lard, and olive oil; and a succinct summary of “fat facts.” The book is rounded out by detailed appendices on definitions, fatty acids in a huge number of foods, and molecular compositions of major fatty acids.What is most telling, however, is Enig’s insider take on the nutritional research world and the forces at play that manipulate the facts. Never one to shy away from controversy, Enig makes some pretty strong indictments of such organizations as the American Dietetics Association, the Center for Science in the Public Interest, the American Heart Association, and the food industry in general. More shocking are her thoughts on research scientists:”The common scenario is that of a highly intelligent person . . . who finds a research task that will lead to funding from the food and/or pharmaceutical industry or from the industry-controlled government agencies. If that research shows an adverse effect of any of the new foods studied, this is frequently ignored. . . . Of course, the research that is done by the industry-supported scientists is good basic research, and it usually is of great interest so as long as it supports the food industry or avoids a clash with the industry it is promoting. What seems so ironic, is that the very foods (saturated fats and cholesterol) that people are avoiding are the very foods that are healthful. When it comes to fat, this really has become the age of the flat earth.”Hopefully, Know Your Fats will help make the earth round once more.” Stephen ByrnesContentsPreface                                                   ixAcknowledgments                                           xiIntroduction                                               1Chapter 1 Knowing the Basic Facts About Fats and Oils      91.1. What Are Fats and Oils?                                    91.2. What Are Bonds and Why Are They Important?                 91.3. What Are Fatty Acids?                                     101.4. What About Saturated or Unsaturated or Isomers?           111.5. How Many Triglycerides Are in a Common Measure?           171.6. Why Are the Oils Liquid and the Fats Solid?               171.7. Why Are Animal Fats Called Saturated Fats?                181.8. How Are Fats and Oils Processed?                          181.9. Why Are Oils Partially Hydrogenated?                      191.10. Just How Are Partially Hydrogenated Fats Different from the Original Oil?                             211.11. What Is Meant by the Terms Saturated, Monounsaturated, Polyunsaturated, and Trans?                        231.12. What is Meant by the Term Omega?                          251.13. Saturated Fatty Acids                                     301.14. Unsaturated Fatty Acids                                   331.15. Monounsaturated Fatty Acids                               361.16. Polyunsaturated Fatty Acids                               371.17. Trans Fatty Acids                                          381.18. Why Do We Need to Know About the Trans Fatty Acids?        421.19. What Do Research Studies Say About the Trans Fatty Acids?  421.20. But How Much Trans Do We Really Eat?                       441.21. Odd-Chain and Branch-Chain Fatty Acids                    451.22. What is Conjugated Linoleic Acid?                         461.23. What About Olestra and Other Fat Replacers?               461.24. What about Cholesterol?                                   48Chapter 2 Lets Get Physical With Fats                               512.1. The Digestion, Absorption and metabolism of Carbohydrates and Proteins as Related to Fats, Oils, and Cholesterol          512.2. What Do Carbohydrates and Proteins Have to Do with Fat? . . . . . . 512.3. How Does the Digestion and Absorption of Fat Happen?                552.4. What About Cholesterol?                                             562.5. The Physiology of Fats and Cholesterol                              582.6. Fats and Lipids in Cell Membranes                                   582.7. Membrane Fatty Acids and Phospholipids                              592.8. Membrane and Tissue Cholesterol                                     642.9. Fat as Enzyme Regulator                                             642.10. Essential Fatty Acids                                               652.11. Fatty Acids as Hormone Regulators                                   662.12. Cholesterol as Hormone Precursor                                    692.13. Lipoproteins                                                        702.14. Fat For Emulsification                                              712.15. Fat as Carriers of Fat-Soluble Vitamins and Other Fat-soluble Nutrients                                 712.16. Fat as a Factor for Satiety                                         732.17. Fat as Protective Padding and Covering                              732.18. Fat for Energy Storage                                              742.19. How Much Fat Reserve Do We Need Stored in Our Bodies?               752.20 Health Issues and Fats and Oils                                     762.20.1 Atherosclerosis                                             772.20.2. Cerebrovascular disease                                     802.20.3. Cancer                                                      802.20.4. Diabetes                                                    812.20.5. Obesity                                                     822.20.6. Immune dysfunction                                          832.20.7. Mental illness                                              832.21. Animal Fats and Health Issues: What is the True Story?              842.22. Health Concerns Related to Consumption of Partially Hydrogenated Vegetable Fats and Oils                        852.23. Some “Surprising” Health Effects of Selected Fats and Oils          872.24. What (Fats) Fatty Acids Found in Foods Are Natural to the Human Body? Not Natural to the Human Body?                  88Chapter 3 Diets: Then and Now, Here and There                 893.1. What Fats Are In, What Fats Are Out                           893.2. Fat in Human Diets in Antiquity                               913.3. How Much Fat Do We Really Eat in the United States? . . . .   923.4. Food Fat Production and Eating Habits in Late 1800s           963.5. Fat in Diets in the 1890s and Early 1900s                     963.6. Fat in the Diets in the 1930s, 1940s, 1950s, 1960s            973.7. The “Industrial Revolution” for Fats and Oils Began in 1910   993.8. Role of Edible Oil Industry in Promoting Consumption of Trans Fatty Acids                                     993.9. Trans Fatty Acids in U.S. Foods and Elsewhere                1013.10. What Are Healthy Fats and Oils?                              1043.11. What Balance of Fats Do We Need?                             1043.12. Dietary Fat and Pregnancy and Lactation                      1083.13. Dietary Fat and Growth                                       1093.14 A Dozen Important Dietary Does and Don’ts                    111Chapter 4 The Many Sources of Fats and Oils 1134.1. Commonly Used Fruit/Seed Oils4.1.1 Canola Oil4.1.2. Cocoa Butter4.1.3. Coconut Oil4.1.4. Corn Oil4.1.5. Cottonseed Oil4.1.6. Olive Oil4.1.7. Palm Oil4.1.8. Palm Kernel Oil4.1.9. Peanut Oil4.1.10. Rapeseed Oil (Regular High-Erucic Acid Rapeseed Oil, Low-Erucic Acid Rapeseed Oil Canola, and Laurate Canola)4.1.11. Safflower Oil4.1.12. Sesame Oil4.1.13. Soybean Oil4.1.14. Sunflower Seed Oil4.1.15. Selected Characteristics of Commonly Used Fruit/Seed Oils4.2. Less Commonly Used Fruit/Seed Oils                              1264.2.1. Almond Oil                                            1264.2.2. Avocado Oil                                           1274.2.3. Black Currant Oil, Borage Oil, and4.2.4. Evening Primrose Oil                                 1274.2.5. Flaxseed (Linseed) Oil                                1284.2.6. Grapeseed Oil                                         1294.2.7. Hazelnut (Filbert) Oil                                1294.2.8. Hemp Seed Oil                                         1304.2.9. Perilla Seed Oil                                      1304.2.10. Rice Bran Oil                                         1304.2.11. Walnut Oil                                            1314.2.12. Wheat Germ Oil                                        1314.2.13. Other Nut and Fruit Oils                              1324.2.14. Selected Characteristics of Specialty Fruit/Seed Oils 1324.3. Commonly Used Fats from Animal and Marine Sources . . .         1334.3.1. Butter (Milk) Fat                                     1334.3.2. Chicken, Duck, Goose, and Turkey Fats                 1344.3.3. Lard                                                  1354.3.4. Tallow and Suet                                       1364.3.5. Cod Liver Oil                                         1364.3.6. Herring Oil                                           1374.3.7. Menhaden Oil                                          1374.3.8. Other Fish Oils                                       1384.3.9. Fish as a Source of Elongated Omega-3 Fatty Acids .   1394.4. Nuts – Foods High in Fat                                        1414.5. Physical and Chemical Characteristics of Fats and Oils          1454.6. Sources of Information on Fats and Oils: Which Ones Are Most Accurate                          1494.7. Oil Presses in Antiquity                                        152Chapter 5 Labeling Fats and Oils for the Marketplace · ·.       1535.1. An Example of Fats and Oils Labeling in the Days of Mark Twain5.2. Labeling of Fats and Oils During the Past Three Decades 5.3. Substitution for Tropical Oils5.4. Replacement of Coconut and Palm Kernel Oils by Other Oils5.4.1. Means More Calories for Consumers5.5. A History of the New Label from 1990 to 1999                    1695.6. FDA Proposes New Rules for Trans Fatty Acids in5.6.1. Nutrition Labeling, Nutrient Content Claims, And Health Claims                                        1735.7. Labeling Regulations Regarding Foods for Children               176Chapter 6 An Overview of Dietary Fat Intake Recommendations                                          1776.1. How Sound Is the Advice Currently Being Given to the Public? ·. 1776.2. What Have “Experts” Been Recommending?                          1776.3. Food Industry Influence                                         1786.4. Dietary Fat Intake Recommendations in the 1930s                 1796.5. The Current U.S. Government-Sponsored Dietary Fat Intake Recommendations                   1806.6. USDA Pyramid                                                    1806.7. Current Canadian Dietary Fat Recommendations                    1816.8. Future Dietary Fat Recommendations                              181Chapter 7      Small Summaries of Fat Facts                     1857.1. Summarizing Some Important Fat Facts                            1857.2. Some Important Cholesterol Facts                                1867.3. What About Fat and Heart Disease?                               1877.4. What About Fat and Weight Gain and/or Loss?                     1887.5. What Constitutes a Low Fat, Medium Fat, or High Fat Diet?       1887.6. What Happens When You Include Coconut Oil in a Phase I7.6.1. National Cholesterol Education Program Diet?             1897.7. What About Dietary Fat and Children?                            1897.8. Why is There So Much Lactation Failure Today?                   1907.9. Are We Eating Too Much Fat?                                     1907.10. Miscellaneous Fat Facts                                         1907.11. What Are You to Believe?                                        1917.12. A Mini-Glossary of Food Fats and Oils                           1937.13. Typical Natural “Saturated” Animal Fats                        1937.14. Typical Natural “Saturated” Vegetable Fats                     1937.15. Mostly Omega-9 ” Monounsaturated” Animal Fats                  1947.16. Mostly Omega-9 “Monounsaturated” Vegetable Fats                1957.17. Mostly Omega-9 “Monounsaturated” With Some Omega-6 and Omega-3 Vegetable Fats    1957.18. Mostly Omega-3 “Polyunsaturated” Vegetable Fats                1967.19. Mostly Omega-6 With Some Omega-3 Vegetable Fats                1967.20. Regular Omega-6 Vegetable Fats                                 1967.21. Nearly Equal Omega-9 and Omega-6 Vegetable Fats                1977.22. How Should Fats and Oils Be Used?                               1977.23. Some Personal Preferences                                       197Chapter 8 Frequently Asked Questions and Their Answers . . . 1998.1. Questions from Consumers Regarding Foods and Trans Fatty Acids                                         1998.2. Questions Regarding Partial Hydrogenation                       2028.3. Questions Regarding Partial Hydrogenation and Health Issues                                            2048.4. Questions Regarding Fatty Acid Composition of Foods             2058.5. Questions Regarding Omega-3 and Omega-6 Fatty Acids             2068.6. Questions Regarding Saturated Fat                               2098.7. Questions Regarding Coconut Oil                                 2118.8. Questions from High School and College Students Who Had Projects or Talks to Give and Who Asked for Help         2158.9. Questions from University Faculty and Researchers               2258.10. Questions from Health Professionals; Nutritionists, Dietitians, Physicians and Other Clinicians   2278.11. Some General Questions                                          2318.12. Exchange in 1999 with a European-Based Journalist               233Appendix A: General Glossary                                    237Appendix B: Table of Acronyms                                   275Appendix C: Fat Composition of Common Foods                     279Appendix D: Tables of Fatty Acid Sources and Nomenclature                                    293Chapter Notes                                                   305Index                                                      13About the Author                                            333FiguresChapter 11.1 Basic Bond Geometry                                      131.2 Triglyceride Structure in 2-D and 3-D                    151.3 Various Triglyceride Molecules in 3-D Presentation       161.4 Melting Characteristics of Fats and Oils                 181.5 Partial Hydrogenation                                    221.6 Classification of Fats and Oils                          241.7 Omega-9 Fatty Acid Family                                261.8 Omega-7 Fatty Acid Family                                271.9 Omega-6 Fatty Acid Family                                281.10 Omega-3 Fatty Acid Family                               291.11 Common Fatty Acid Structures: Saturates                 321.12 Common Fatty Acid Structures: Unsaturates            34-351.13 Fats and Oils Whose Major Fatty Acid is Oleic Acid      371.14 Common trans Fatty Acid Structures                       411.15 Sucrose Polyester Molecule and Triglyceride Molecule    481.16 Animal and Plant Sterols                                49Chapter 22.1 Outline of Digestive and metabolic Pathways              522.2 Digestive Pathways – Where Things Happen                 532.3 metabolic Pathway Cartoon for Fat Syntihesis             542.4 metabolic Pathway Cartoon for Lipid Synthesis            542.5 Typical Cell                                             592.6 Lipid Bilayer Cartoon                                    602.7 Phospholipid Molecules                                61-632.8 Prostaglandin Pathways                                   682.9 Cholesterol to Hormone Pathways                          692.10 Characteristics of Lipoproteins                         702.11 Alternative Causes of CHD                               79Chapter 33.1  Sources of Fats and Oils in the United States 1890 vs 1990      903.2  Total Fat, Animal Fat, Vegetable Fat                            943.3  Categories of Dietary Fat 1909 to 1990                          953.4  Coconut Oil Advertisement 1896                                  963.5  Cooking Fat Advertisement 1896                                  973.6  Appropriate Levels of Dietary Fat for Infants and Children . . 110Chapter 44.1 Categories of Nuts (Percent Fat)                                142Chapter 55.1a Example of Typical Mislabeling of Fat Components               1585.1b  Mislabeling of Fat Contents                               159-1605.1c Mislabeling of Fat Contents                                161-1625.2  Example of Hypothetical Fat Labeling for Corn Chips Made with Unhydrogenated Corn Oil   1635.3  Example of Hypothetical Fat Labeling of Typical Tortilla Chips Made with Partially Hydrogenated Soybean Oil 1645.4  Example of How Tortilla Chips Made with Unhydrogenated Peanut Oil Could be Labeled    1655.5  Example of Ingredient Misbranding by CSPI                      167TablesChapter 33.1 Dietary Fat Intake Data 1930 to 1985                             933.2 Dietary Exposure to Trans Fatty Acids                            1033.3 The Essential Fatty Acid (EFA) a-Linolenic Acid (Omega-3) (od-3)                                             1063.4 The Fish Oil Omega-3 (oo-3) EPA and DHA                         1063.5 The Essential Fatty Acid (EFA) Linoleic Acid Omega-6 (a>-6)                                               1073.6 Conditionally Essential Gamma Linolenic Acid (GLA) (-6)                                             108Chapter 44.1-a Low Fat Fin Fish4.1-b Medium Fat Fin Fish4.1-c Higher Fat Fin Fish4.2 Tropical Nut Oils4.3 Fat and Fatty Acid Composition of Commonly Consumed Nuts/Seeds (weight percent) · ·.          143-1444.4 Physical Characteristics of Fats and Oils             …1464.5 Ranges of Iodine Values and Saponification Values for Commonly Used Vegetable Fats and Oils  147Chapter 55.1 Composition Comparisons                                   155Appendix CDairy Food                                                    280Natural Cheeses                                           280-282Commonly Used Fruit/Seed Oils                             282-283Less Commonly Used Fruit/Seed Oils                            284Commonly Used Fats from Animal and Marine Sources             284Domestic Meats                                                285Organ Meats                                                   286Domestic Poultry                                              286Poultry Livers                                                287Common Game                                                   287Variety Meats                                             287-288Low Fat Fin Fish                                              288Medium Fat Fin Fish                                       288-289Higher Fat Fin Fish                                       289-290Fish Eggs                                                     290Crustaceans and Mollusks                                  290-291Popular Seeds                                                 291Popular Nuts                                                  291Nut Butters                                                   292Vegetables and Beans                                                292Appendix DD.1 Composition of Fats And Oils: Fatty Acid Classes in Food Fats Ranked by Long-chain Saturates  294D.2 Composition And Sources of The Most Common Dietary Fatty Acids    296D.3 Fatty Acid Nomenclature: Common, Systematic, and Shorthand Names; Molecular Weights of The Most Common Dietary Fatty Acids                    300D.4 Melting Points of the Most Common Fatty Acids                   303D.5 Selected WebSites                                               304CreditsPhotographs and GraphicsCover; pages 113,126: Bethesda PressChemical Structures: Author (MGE)IllustrationsFigures 2.2,2.3,2.4, page 133: Eric B. Nicholson 1982 from The Many Rolesof Fat in Our Lives booklet by Mary G. Enig and Beverly R. Teter, ©1983