Functions of fats in the kitchen (2024)

Butter, margarine, and oil are all types of fat used in the kitchen. Whether it's baking, stir-frying, cooking, or using as a spread, fat plays a role in the American diet. The 2020-2025 Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total calories. Saturated fat is found in butter, red meat, fish, other animal products, full-fat dairy products, and some prepackaged or processed food. The dietary guidelines suggest a shift from saturated fat, which raises LDL cholesterol (bad cholesterol), increasing the risk of heart disease, to more healthy fats, such as polyunsaturated and monounsaturated fats, found mainly in plant-based sources. The body needs fat for growth, vitamin absorption, hormone function, energy, and more vital purposes, but what is the function of fat in food, and is it necessary?

The melt-in-your-mouth, creamy, rich, and smooth taste sensation are all often associated with fat. Fat can blend flavors of ingredients together or enhance the flavor, such as butter. In baked goods, fat also contributes to the tenderness of a product as it prevents flour from absorbing water. Muffins or biscuits with reduced fat are often tougher because the gluten is more developed. One method to counteract the toughness is increased sugar. Fat can also work as a leavening agent. Adding fat to yeast breads helps gluten spread and stretch, creating a larger loaf of bread.

Shortening is a fat that shortens or delays gluten development making the texture of baked goods easier to chew, flaky, and softer. Shortening can also be generalized as any group of solid fats, typically white and tasteless. There are three different types of shortening: regular, emulsified, or puff pastry. Shortening is 100% fat and solid at room temperature. Most shortening is made from hydrogenated vegetable oil but may contain animal fat. Shortening is high in saturated and trans fats, causing negative effects on heart health. Read more about healthy substitutes below.

Butter is a fat made from cream and 80% fat with 20% water particles with milk solids. Butter enhances flavor. Butter also melts in the mouth, unlike shortening. Shortening can leave an unpleasant taste after eating pastries or icing. Butter and margarine tend to create thinner and crispier baked goods, specifically cookies, because they have a lower melting point than shortening and contain a small amount of water. Reminder: Butter is high in saturated fat.

RECIPE HINT:

What does cream mean? A recipe with the instruction to cream means whipping together butter or shortening with another ingredient, such as sugar. The combination of the two ingredients works in air pockets creating lightness and a natural leavening agent.

Margarine is a fat made from vegetable or other plant-based oils but contains a similar 80:20 ratio as butter. Margarine and butter are used interchangeably. Not all margarine is created equal; some margarine contains trans fats. Margarine with at least 55% oil work best for baking. Oil should be the first ingredient listed on the label. Also, when reviewing the label, look for options with no trans fats--usually the tub margarine has less trans-fat than stick form. Tub margarine is not ideal for baking as they contain more water and less fat.

Oils are fat options that stay liquid at room temperature. Canola and olive oil are just a few heart-healthy monounsaturated fats that work well for cooking, sauteing or baking. Oils help distribute flavor throughout the dish and enhance herbs or other added seasonings. Substituting oil for solid fats such as shortening or butter can cause pastries to be mealy rather than flaky. Substituting oils for solid fats can also result in denser or flat-baked products. When baking with oils, little air is trapped in liquid fat compared to solid, creating a softer and chewier consistency. Oil help transfer heat to food, prevent sticking, helps food retain heat, emulsifies or thickens sauces, and create a crisp texture.

All fat, whether it is olive oil or butter, contains 9 calories (kcals) per gram. Cutting back on fat in baked goods not only reduces the amount of fat in the food but calories as well. Below are simple substitutes for fat in recipes. Remember, every recipe is different, and substitutes may provide a different texture or flavor.

Try a healthier fat substitute:

  • Try reducing all fat by 1/3.
  • Replace half the fat with applesauce, pureed prunes, mashed bananas, or nonfat yogurt (baking time may be reduced by 25%).
  • Applesauce and yogurt can add moisture to a product, so consider reducing other liquid ingredients.
  • When substituting pureed prunes, an increase in liquid may need to be added as the product may be drier.
  • Bananas have a distinct flavor. When substituting fat with bananas, the banana flavor is masked well in chocolate desserts but not so in sugar cookies.
  • Try a vegetable substitute: substitute half the fat with shredded zucchini or purred pumpkin.
  • Cut fat down by using skim milk instead of whole milk. Using 1 cup skim milk over whole cuts 70 calories, 8 grams of fat, and 28 milligrams of cholesterol.
  • When stir-frying, sautéing, or frying use non-stick cookware, cooking spray, water, or broth to reduce fat.

Finding ways to make healthier favorite recipes is a fun game of trial and error. Start slow with changing ingredients, making small adjustments such as reducing the amount of fat rather than completely eliminating it from the recipe. Healthy substitutes can enhance the flavor rather than hinder the taste just remember the function of the fat in the recipe. Get a group together and take a favorite recipe and try making it a few different ways with the substitutes listed above.

Sources:

  • Annrose M. Guarino, Ph.D., "Recipe Substitutes" (2011) Human Nutrition and Food, Louisiana State University, Louisiana Cooperative Extension.
  • Gisslen, Wayne.Professional Cooking (2007). John Wiley & Sons, Inc. Hoboken, New Jersey.
  • Lauterbach, Sharon and Albrecht, Julie A., "NF94-186 Functions of Baking Ingredients" (1994). Historical Materials from University of Nebraska-Lincoln Extension. Paper 411.
Functions of fats in the kitchen (2024)

FAQs

What is the function of fat in cooking? ›

Fat makes foods juicy and tender. It adds flavor and texture to what you cook. It also prevents sticking and gives baked goods their flakiness and sauces their silkiness.

What is the function of the fat answer? ›

"Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients. When you focus too much on cutting out all fat, you can actually deprive your body of what it needs most."

What fats are used in the kitchen? ›

Saturated fats commonly used in cooking include: butter, coconut oil, palm oil, and lard. Although saturated fats can add flavor to your dish, they should be consumed in small amounts, as they can raise blood cholesterol levels, which is associated with an increased risk for heart disease.

What are the three functions of fat in food? ›

Yes, it does. Dietary fats are essential to give your body energy and to support cell function. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too.

What are 3 functions of fat in baking? ›

The following summarize the various functions of fat in baking.
  • Tenderizing Agents. Used in sufficient quantity, fats tend to “shorten” the gluten strands in flour; hence their name: shortenings. ...
  • Creaming Ability. ...
  • Plastic Range. ...
  • Lubrication. ...
  • Moistening Ability. ...
  • Nutrition.

What is the function of fat in food quizlet? ›

The main function of fats in the body is to provide energy: By supplying energy, fats save proteins from being used for energy and allow them to perform their more important role of building and repairing tissues. Fats on oxidation provide almost twice as much energy as that given by carbohydrates.

Which best describes the function of fats? ›

Fat is a significant food storage type. The extra energy consumed when eating too much is stored as fat in adipose tissue. They can act as a larger, longer-lasting energy reserve. Without water, fats pack tightly and can store much more energy in a smaller amount of area.

Why are fats important in food? ›

A small amount of fat is an essential part of a healthy, balanced diet. Fat is a source of essential fatty acids, which the body cannot make itself. Fat helps the body absorb vitamin A, vitamin D and vitamin E. These vitamins are fat-soluble, which means they can only be absorbed with the help of fats.

What are two functions of this fat? ›

Functions of fats:
  • They serve as an important storage form of food.
  • It provides energy to the body like carbohydrates.
  • It serves as a solvent for the fat-soluble vitamins.
  • Fat layer lying underneath the skin provides protection to the body against a rapid heat loss.

What can you do with kitchen fat? ›

Cooking oil and fat shouldn't be poured down sinks as it can cause blockages. If you do not have access to a food waste recycling service, put it in a sealed container and place in the general waste bin.

What is the best fat to use in cooking? ›

Oils with more monounsaturated fats, such as rapeseed and olive, are also less susceptible to heat. Rapeseed oil (often sold as generic vegetable oil) and inexpensive olive oil are therefore the best choices for cooking.

What is the function of oil in cooking? ›

Oil allows higher cooking temperatures than water, making cooking faster and more flavorful, while likewise distributing heat, reducing burning and uneven cooking. It sometimes imparts its own flavor. Cooking oil is also used in food preparation and flavoring not involving heat, such as salad dressings and bread dips.

What is the main function of fat in cooking? ›

Fat can blend flavors of ingredients together or enhance the flavor, such as butter. In baked goods, fat also contributes to the tenderness of a product as it prevents flour from absorbing water.

What are the healthiest fats to eat? ›

Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

How to avoid fatty foods? ›

Tips to eat less fat

choose lower-fat or reduced-fat dairy products or dairy alternatives. grill, bake, poach or steam food rather than frying or roasting. measure oil with a teaspoon to control the amount you use, or use an oil spray. trim visible fat and take the skin off meat and poultry before cooking it.

What is the function and purpose of fat or oil? ›

Fats and oils contribute to an important part of our diet. They are a source of essential fatty acids and a concentrated source of energy in terms of human nutrition. On the other hand, fats and oils can also provide distinctive flavours to food and provide unique and desirable functions during cooking.

Is cooking with fat better than oil? ›

In fact, animal fat contains a lot of saturated (saturated) fatty acids and has the ability to create cholesterol in the blood. Meanwhile, vegetable oil contains many unsaturated fatty acids (unsaturated), no cholesterol (except for some types such as coconut oil, palm oil, cocoa oil).

What happens to fat during the cooking process? ›

Fat melts during cooking; the higher the cooking temperature, the greater the loss of fat into the roasting tin or cooking liquid. The loss of B group vitamins during cooking meat is significant especially as meat supplies about 20% of thiamine in the diet.

Why is a fat-free diet not healthy? ›

“Frequently eating highly processed, low-fat foods may increase your risk of metabolic disorders.” In addition, on a reduced-fat or no-fat diet, you may not get all the key nutrients your body needs. “Your body needs dietary fat to absorb vitamins A, D, E and K,” Hemmes said.

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