Vegetable fat, (hydrogenated?, raw?, organic?)

Festive Vegetable fat consists of hydrogenated oils (rarely raw and organic ), e.g. from soya and cottonseed . There are better alternatives for your health.

Use in the kitchen

What is vegetable fat? Vegetable fats are produced industrially from vegetable oils. Natural vegetable fats are, for example, coconut fat or palm fat, which are solid at room temperature, unlike oils. These solid fats contain saturated fatty acids . Oils with a high level of ( mono- and poly- )unsaturated fatty acids are liquid at room temperature. Using a specific process (including 'catalytic hydrogenation'), these oils, often mixed with cottonseed oil or palm oil, can be converted into solid fats. ⁷

'Vegetable fat from soy and cottonseed' is an oil mixture that has been processed into vegetable fat. Vegetable fat is mostly used for baked goods. The vegetable fat shortens the wheat gluten strands. This gives the baked goods a flaky, crispy, tender structure - just as you would want for biscuits or shortcrust pastry. Vegetable fat is better for frying than its oil equivalents because it has fewer unsaturated fatty acids. This also increases its shelf life. Vegetable fat is also particularly suitable for creamy fillings (e.g. for cakes or cupcakes). If you whip the vegetable fat (like cream ), you get a light, delicate cream. ⁵

Vegetable fat should not be confused with margarine. The difference to vegetable margarine is the proportion of the watery phase. Margarine contains around 20% liquid. ⁵ We describe the ingredient vegetable margarine without trans fatty acids .

Semi-solid (ie plastic) baking and cooking fats usually contain a high proportion (80-90%) of partially hydrogenated soybean oil and a low proportion (up to 20%) of fully hydrogenated palm or cottonseed oil. The latter two oils are added because of their high palm acid content. This ensures the desired structure (beta crystal), stability and requirements of this baking fat. ⁴

Due to its nature, vegetable fat is particularly suitable for automated dosing in industrial operations, such as large bakeries. Occasionally, this hydrogenated soybean oil can also be found in private households, where it is used as fat for frying or baking. However, similar variants of vegetable fat are probably often found in private households. Pay attention to the ingredients: partially hydrogenated vegetable fat, hydrogenated vegetable fat, trans fats.

The use of vegetable fats made from soy and cottonseed has a terrible reputation. You can replace the fat with coconut oil, margarine or vegan butter, but these ingredients also contain saturated fatty acids or hydrogenated fats. In general, you should consume as little of these fats as possible. ¹³

Vegan recipe for vanilla

crescents Vegetable fat is not particularly healthy. Therefore, we show you a recipe WITHOUT vegetable fat made from soy and cottonseed oil. Instead, it uses fewer processed ingredients, which also make the pastries taste delicate.

Ingredients (for 20 pieces): For the dough: 75g ground walnuts, 125 g wholemeal spelt flour, 50 g coconut blossom sugar or Medjool dates, 115 g almond butter or cashew butter, soy milk (as needed), a pinch of salt .

For sprinkling: 1 vanilla pod, ground almonds .

Preparation: First process the Medjool dates in a blender to form a paste. Then mix all the ingredients, except the soy milk, to form a crumbly dough. Add a little more soy milk or almond butter as needed. The dough should resemble crumbles, i.e. be very crumbly. The dough can now rest in the fridge for 1 hour.

Divide the dough into 3 pieces. Form each piece into a roll with a diameter of approx. 3 cm. Cut the roll into 1 cm pieces and then shape each piece into a half moon. Bake in the oven at 175 °C for 10 minutes. (You can skip this step; the vanilla crescents are also delicious raw.) Allow to cool slightly.

Carefully remove the vanilla pulp from the vanilla pod with a butter knife. Grind the ground almonds with the vanilla pulp to a fine powder and sprinkle or roll the moons in it while they are still half warm.

Tips: You can replace the spelt flour with nuts or oat flakes and eat the cookies raw. You can use the vanilla pod for other dishes. You can find more detailed information under vanilla ingredient.

Vegan recipes with vegetable fat from soy and cottonseed can be found under the note: " Recipes that have the most of this ingredient ".

Purchasing - Storage

Major retailers such as Coop, Migros, Denner, Volg, Spar, Aldi, Lidl, Rewe, Edeka, Hofer, Billa etc. sell various vegetable fats based on rapeseed, shea,sunflower seeds, palm oil or coconut . These fats, as well as the industrial product vegetable fat made from soy and cotton seeds, mostly also contain other additives. The situation is similar in organic supermarkets such as Denn's Biomarkt and Alnatura .

Vegetable fat made from soy is available mainly in the United States, in large cities, in wholesale stores for commercial customers and online. The most famous American manufacturer of this fat no longer uses cottonseed oil, but instead uses palm oil.

Although the vegetable fat is cheap and has a longer shelf life, it is clearly unhealthy. Therefore, many countries are trying to ban trans fats from all foods.

The availability of vegetable fat from soy and cottonseed oil varies depending on the size of the store, catchment area, etc. Our recorded food prices for the DA-CH countries can be found above under the ingredient image - and by clicking on them you can see their development at various suppliers.

Storage tips

Soybean oil has a polyunsaturated fatty acid content of around 60%, which makes it susceptible to oxidation and the subsequent development of undesirable off-flavors. Modern, optimal processing practices minimize this susceptibility. Hydrogenating the soybean oil to vegetable fat increases oxidative stability. ⁴

Therefore, it is sufficient to store the fat in a cool place, such as the pantry. In warm regions, however, it should be stored in the refrigerator.

Ingredients - Nutritional values - Calories

100 g provide a hearty 884 kcal. The vegetable fat is 100% fat. Saturated fatty acids make up 25%. Coconut oil (82 g/100g) and of course butter (from milk) (50.5 g/100g) have even more saturated fatty acids. Vegetable margarine does a little better (17 g/100g). ² However, these values can vary greatly depending on the recipe.

Linoleic acid (Omega-6 fatty acid) is present in large quantities at 24 g/100g (245% of the daily requirement), similar to unpeeled hemp seeds (27 g/100g). Alpha-linolenic acid (Omega-3 fatty acid) is present in smaller quantities at 1.6 g/100g (covers 80% of the daily requirement), comparable to vegetable margarine (1.5 g/100g). This results in an unfavourable ratio of 15:1, which can be compared to olive oil (12:1). Linseed oil has a significantly better fatty acid ratio of 1:4 or rapeseed oil with 2:1.

This vegetable fat also contains vitamin K (43 µg/100g), while rapeseed oil has slightly more at 71 µg/100g. It is best to try to meet your vitamin K needs with healthy ingredients such as spinach (483 µg/100g), radicchio (255 µg/100g) or endive (231 µg/100g).

You can also absorb a relatively high amount of vitamin E (6.1 mg/100g) from vegetable fat, comparable to peanut butter . However, much more is contained in almond butter (24 mg/100g), for example. However, you only eat a few grams of these products. Better sources are unprocessed almonds (26 mg/100g) or hazelnuts (15 mg/100g). ²

In general, nut butter and vegetable margarine (note: different recipes) have a better nutritional composition than hydrogenated vegetable fat. Coconut oil also does not have a particularly good nutritional composition. ²

The complete ingredients of vegetable fat from soy and cottonseed, the coverage of the daily requirement and comparison values with other ingredients can be found in our nutrient tables. In the article Nutrients explained you will get a detailed insight into the topic.

Effects on health

Fat is an essential nutrient. It has different effects on our health depending on its origin and quantity. In general, excessive fat intake has a potentially negative effect on health. In most industrialized countries, the number of people suffering from obesity or other metabolic or cardiovascular diseases is constantly increasing. The nutritional trend is moving towards a high-fat, low-carbohydrate diet. ¹

Studies on rodents suggest that a high-fat diet affects the intestinal microbiome. The disturbed microbiome is associated with an increased risk of obesity, type 2 diabetes and other metabolic and cardiovascular disorders. Worldwide observational studies also show this effect. Intervention studies on humans found only a moderate effect. ¹

The underlying oils of the vegetable fat do have positive properties. It is not for nothing that soybean oil is the dominant vegetable oil in the world. Natural soybean oil contains an average of 4% lecithin. Lecithin is used pharmaceutically as a tonic, e.g. in parenteral nutrient solutions. Lecithin may also be helpful in various diseases of the central nervous system. Soybean oil contains, like only a few vegetable oils, large amounts of apha-linolenic acid . This has positive effects: a reduced risk of arteriosclerosis and better fat and cholesterol levels. Soybean oil also contains the phytohormones, isoflavones. These secondary plant substances have possible medical applications. There is evidence that this group of substances reduces the risk of developing breast, prostate, colon, lung and stomach cancer. However, these effects have not been sufficiently researched. ⁷ You can find out more about this, for example, under the ingredient soy granules .

Cottonseed oil contains a lot of the antioxidant vitamin E and a high proportion of unsaturated fatty acids. However, this oil must be purified, i.e. refined. Soybean oil contains 1.5% gossypol. This secondary plant substance is very reactive and toxic to humans. It leads to acute circulatory failure, subacute to the development of pulmonary edema and chronic to malnutrition accompanied by a feeling of illness. This toxin can lead to miscarriages in women. Experiments have been carried out on men using this substance as a 'male pill'. However, too many side effects were found. ⁷

Converting oils into unhealthy fats through refining is a health risk, especially when cardiovascular disease is the leading cause of death from non-communicable diseases worldwide. ¹²

Dangers - Intolerances - Side effects

Raw cottonseed oil is poisonous. The poison gossypol gives the raw oil its red color. ²¹

Trans fats and saturated fatty acids are found in foods from ruminants (sheep and cows) ¹⁹ and also in vegetable fats (e.g. from soy and cottonseed). In the past, trans fat levels were significantly higher at around 15-25% than today, when they are 0-2%. The recommendation is not to consume more than 2 g of trans fatty acids per day, or no more than 1% of the food energy. If the daily intake of trans fatty acids exceeds 2% of the food energy, the risk of cardiovascular disease increases. ⁹ In addition, regular consumption of these fats increases cholesterol levels, inflammation in the body and the risk of developing metabolic syndrome or type 2 diabetes. In addition to largely avoiding trans fats, saturated fatty acids should also be minimized. However, since fats are an important nutrient, it is recommended to cover this requirement with unsaturated fatty acids. ^13,18

The production of vegetable fats was or is primarily about consistency and stability. Alternative production methods show that fewer trans fats are possible. ¹⁹ The vegetable oil is usually completely hydrogenated. This converts all unsaturated fats into saturated fats. ²⁶ The average intake of animal trans fats is generally well below the recommended limit. Therefore, the bigger problem seems to be the intake of trans fats via hydrogenated vegetable oils. ¹⁹

There is also a study that concluded that saturated fats are not necessarily bad. The source and quantity could be much more important. ¹⁷

Trans fats can also be created when fats are heated to a high temperature or repeatedly because a hydrogen atom is transferred: for example junk food, deep-frying, ready meals, baked goods, chips, etc. Regular consumption of such foods increases LDL cholesterol in the blood and thus the risk of developing arteriosclerosis. Work is being done to improve fats. Nevertheless, on average we still consume too many bad fats. There are positive examples: The city of New York has completely banned the use of trans fats in restaurants - heart attacks and strokes have decreased. The same thing happened in Denmark. ¹¹

Use as a recognized medicinal plant

Refined soya oil (Soiae oleum raffinatum) and lecithin (Lecithinum ex soja) are used medicinally. There is a positive decision from Commission E on the use of soya lecithin for mild lipid metabolism disorders. ¹⁰

Hydrogenated cottonseed oil is used in pharmaceuticals as a retarder in medications. It slows down the absorption of certain active ingredients in medications and thus makes them better tolerated. ⁷

Folk medicine - naturopathy

The HMPC (Committee for Herbal Medicinal Products) has classified soya oil as a traditional medicine. Soya oil has a healing effect as a bath additive for dry skin and eczema. Based on many years of experience, soya lecithin can be used to treat tiredness and feelings of weakness. ¹⁰

In naturopathy, soybean oil is used to improve complaints in the areas of stomach, intestines, heart, circulation and immune system. ⁷

Ecological footprint - animal welfare

Sustainable production of vegetable oils is a major challenge. Every form of production affects the environment: biodiversity is particularly affected when cultivation displaces natural ecosystems, water consumption, the use of nitrogen and phosphorus and the social aspect (e.g. labor law). Studies should help to understand where it is best to grow which plants and what local synergies and compromises exist between socio-economic and ecological goals within the framework of different production systems. ²²

Conventional cotton and soy plants require a lot of pesticides because they are susceptible to insect pests and diseases. Some of these pesticides are found in the cotton seeds, as well as in the oil. ²¹ According to a study, 385 million agricultural workers are unintentionally poisoned by pesticides every year. ²⁰

Because we have not found any data on the ecological footprint of hydrogenated vegetable fat, we show the CO ₂ footprint of other fats: organic margarine causes 2.5 kg CO ₂ eq/kg, conventional 2.8 kg CO ₂ eq/kg, coconut oil : 2.3 kg CO ₂ eq/kg, palm fat : 2.9 CO ₂ eq/kg,sunflower oil : 3.2 CO ₂ eq/kg and organic butter: 11.5 kg CO ₂ eq/kg. ¹⁴

In a comprehensive life cycle analysis, researchers examined the hypothesis that vegetable fat is more climate-friendly than butter. They included the very different recipes of vegetable fats, geography or origin and also the influence of land use changes. To do this, they examined a total of 212 vegetable fats, 16 vegetable creams and 40 dairy products that are available for purchase in 21 countries. The result of the study was that vegetable fats (despite everything) had a lower impact on climate, water and land use than butter. On average, all plant-based products had a significantly lower impact on the climate than butter, with and without land use changes (e.g. deforestation, etc.). However, individual products can vary greatly from one another: from 0.98 to 6.93 (average 3.3) kg CO ₂ eq/kg for 212 plant-based products and 8.08 to 16.93 (average 12.1) kg CO ₂ eq/kg for 21 dairy butter. The main drivers of greenhouse gases from plant-based products were agricultural practices and emissions from land use change (e.g. deforestation). These drivers can vary greatly across countries and oil crop types. In the worst case, land use change is so severe that it outweighs the other benefits of plant-based products. ^23,25

Animal welfare - species protection

It is estimated that 90% of the pesticides used end up on non-target organisms. This is accompanied by a loss of biodiversity. Pesticides also accumulate in soils, disrupt nutrient cycles and upset natural pest-beneficial organism relationships. Pesticides can also get into drinking water or end up in food. Health consequences include miscarriages, cancer or hormonal and neurological dysfunctions. Proximity to farms that use pesticides is associated with an increased rate of malformations in children. In France, Parkinson's disease is now recognized as an occupational disease among winegrowers who work with pesticides. ²⁴ Of course, there are different pesticides with different risks. Organic farming does not take this risk in the first place.

Worldwide occurrence - cultivation

Hydrogenated vegetable fats have a long history. Napoleon III ordered the discovery of a cheap fat for the French armed forces. In 1871, a Dutch company, now part of Unilever, produced the forerunner of vegetable fat and margarine (from defatted milk and beef tallow). W. Norman received the first patent in 1903 in Germany and Great Britain. In 1912 , P. Sabatier received the Nobel Prize for the process. ^26,27

At that time, there was a shortage of affordable sources of fat. Hydrogenating oils was a necessity. This led to the mass production of hydrogenated oils at the beginning of the 20th century. A new invention soon followed: the use of cottonseed oil (detoxification). Cottonseeds were produced in large quantities as a waste product in cotton production. ²⁸

Cotton comes from South Africa. Today it is mainly grown in the so-called 'cotton belt': the 35th southern and 45th northern latitudes. In China, the USA and India. But also in Mexico, Colombia, Argentina and Australia. ⁷

For more information on growing soy, see the ingredient soybean .

Industrial production

Cottonseeds used to be a nuisance waste product of cotton production. Cottonseed oil is now a valuable by-product. ¹⁵ It is produced by extraction (using solvents) or pressing. The crude oil is dark red in color. To remove the coloring toxin gossypol, the oil undergoes further refining steps. ⁷

Soybean oil is also produced by pressing or extracting (eg using hexane). ^3,7 The main steps are: pre-treatment, extraction and post-treatment. Temperatures of 25 to 71 °C are also used in pre-treatment. ¹⁶ It remains to be seen whether soybean oil produced at low temperatures can really be of raw food quality.

Hydrogenation is required to produce a homogeneous, solid vegetable fat from liquid oils. Hydrogenation of vegetable oils has been practiced for over a century. The original purpose of the process was to make oils and fats more stable against oxidation. In this process, the unsaturated double bonds in the fatty acids of the oil molecules react with hydrogen atoms in the presence of a catalyst (especially nickel). ²⁷ To put it more simply: if you add hydrogen to the oil, the unsaturated oils open their double bonds with carbon atoms and each bond with a hydrogen atom, thus becoming "saturated". These resulting single bonds are known from saturated fats. In addition to hydrogenation, there is also transesterification, fractionation or the separation of low-melting fractions to convert liquid oils into solid fats. ⁷

Trans fatty acids (TFA) are unsaturated fatty acids that are created during hydrogenation. The word 'trans' comes from the English word 'transition' and refers to the 'change or rearrangement' of an atom. These are positional isomers, i.e. the same atoms but in a different position. Trans fatty acids are a major issue in the oil industry. Many countries have recognised the harmful effects of trans fatty acids in the diet and have introduced regulations. Trans fatty acids appear to behave in the same way as certain saturated fatty acids (palmitic acid and lauric acid). They affect human blood serum and total cholesterol increases, bad LDL cholesterol increases and good HDL decreases. Research is therefore being carried out into better methods. ²⁷

For a long time, partially hydrogenated fat was very popular. Health-conscious people turned to margarine instead of butter. Over time, however, it was recognized that the trans fats contained in partially hydrogenated vegetable oils were even more unhealthy than the saturated fatty acids in butter. Now people are trying to use other methods to make this "cheap" fat less unhealthy. ^8,28 Since partially hydrogenated vegetable fat has a terrible reputation because of the trans fats it contains, there are countless newly formulated recipes for similar fats. ⁸ There are probably variations of the vegetable fat made from soy and cottonseed all over the world.

Further information

It is obvious that the fatty acids of a fatty acid class have different effects and impacts. It therefore seems more sensible to describe the biological effects and health effects of individual named fatty acids and to present them in a way that is understandable even to laypeople. The current recommendations are appropriate, such as avoiding the intake of industrially produced trans fatty acids, limiting the intake of saturated fatty acids, consuming cis-MUFAs and cis-PUFAs and increasing the intake of EPA and DHA. It should also be remembered that there are differences in the effects of natural and industrially produced fatty acids. ¹³

Alternative drug names

for components of the underlying oils are: Oleum Gossypii (cottonseed oil) and Oleum sojae (soybean oil). ⁷

In English, vegetable fat or shortening is called 'shortening', 'partially hydrated vegetable oil' or 'hardened vegetable oil (soy, cotton)' when referring to soy and cottonseed.

The term 'shortening' means 'hydrogenated vegetable fat' or 'partially hydrogenated vegetable fat'. The definition is: an edible fat used to shorten baked goods; to shorten = "to add fat to something, such as pastry dough in order to make it tender and flaky"). ⁶ It can also mean lard, clarified butter, palm fat or butter. Shortening is associated primarily in America with vegetable fat made from soy and palm fat (formerly cottonseed); due to the leading brand name.

The terms 'partially hydrogenated vegetable fat' and 'trans fat' are often used synonymously.

Other applications

Use of the oil as a base for diesel substitute. ⁴ As a household remedy, including for wood care or as a lubricant.

Hydrogenated vegetable fats are also used as wax for candles (e.g. soy candles).