1.07.2010

Skinny on Fat, part two

Ok, the less depressing information can be found in the unsaturated fats category. There are two kinds of unsaturated fat: monounsaturated and polyunsaturated. Monounsaturated fats are the healthiest form of fat— they lower LDL, raise HDL and likely reduce the risk of cardiovascular disease. These fats are found in various nuts, oily fish, olives, dark chocolate, and are the type of fat in omega-3 fatty acids. Canola oil and olive oil are monounsaturated. Polyunsaturated fats lower LDL but may not raise HDL. Oils made from vegetables fall into this category.

Obviously using unsaturated fats in cooking is the way to go. Canola oil in many ways seems to be the best—it has half the calories of olive oil, is inexpensive, very light in flavor, and has a somewhat high smoke point. The problem with canola oil is how it’s made. Canola oil is highly processed and refined, so if eating naturally is of importance, this isn’t the right oil. I do like to cook with ‘real’ food and try to stay away from processed food products, so I don’t think I’ll be switching to canola oil. Also, toxins and pesticides collect in the fatty parts of plants (and animals, I guess), so any non-organic oil will likely have plenty of pesticides. It looks like my ideal oil would be organic olive oil, but c’mon, my last name isn’t Rockefeller. Next time I’m at Trader Joe’s I’ll look for a reasonably priced organic olive oil, but until then normal olive oil is gonna have to do. Also, the smoke point for olive oil is 410 degrees. I normally roast vegetables in olive oil, usually at 400 degrees. Now I know if I’m going to roast at 425 degrees, I should use something with a higher smoke point, like sunflower oil. Sunflower oil seems to be pretty benign, but is more expensive than olive oil, so it’s out for regular usage.

Fat is an energy source, allows for proper function of cells and nervous system, and helps hair and skin to stay healthy. Fat is vital for health—20 to 30% of daily caloric intake should be from fat. Lean meats, low-fat dairy, nuts, and unsaturated cooking oils are necessary in a daily diet. Saturated and trans fats, the stuff used in packaged, processed food and most restaurant fare, seem to do more harm than good. I love fries and donuts and steaks and all that stuff, but I also love having a healthy heart and clean arteries. I’m not going to completely stop eating saturated fats, but I’m gonna try to make the right choice most of the time.

1 comments:

Anonymous said...

Thanks, Erin