You may have noticed an ever-expanding choice of oils at your local grocery store over the past few years. While once your options were limited to corn, canola, safflower and maybe olive oil, now your choices include walnut, almond, grapeseed and other types of oil as well. You may have even splurged on a bottle of fragrant truffle oil. Each of these oils has its place in the kitchen and serves a specific function. Understanding which oil is suited for which use will help you to make the best choices for you and your family. Also, understanding the difference between the so-called "good" and "bad" fats will allow you to cook and eat more healthfully.
"For years, Americans were told to consume as little fat as possible. Now, experts recognize that while too much fat is bad for you, some fat is a necessary part of our diet; fats are a source of essential nutrition and flavor,", Neil Blomquist CEO of Spectrum Naturals, a Petaluma, Calif.- based manufacturer of organic vegetable oils and healthy condiments. The trick is to consume the right kind of fat in the appropriate amount. When it comes to calories, all oils are the same. They each contain 9 calories per gram -- this includes oils labeled "light," a term which refers only to the oil's taste, not its nutritional makeup. But some oils are better for you than others.
Fats and oils are either saturated or unsaturated; unsaturated fats can be either monounsaturated or polyunsaturated. "No oil is completely made of one fat; they all are a combination of the three fats in different percentages, based on the nut, seed or fruit from which the oil is derived," explains Blomquist. Saturated fats, which come mainly from animal sources, increase cholesterol levels. Tropical oils such as coconut and palm are two non-animal examples of saturated fat. Hydrogenated oils such as margarine and vegetable shortening are saturated fats that have been chemically transformed from their normal liquid state into solids. During the hydrogenation procedure, extra hydrogen atoms are pumped into unsaturated fat. This creates trans fatty acids, the most unhealthy type of fat found to be the number one cause of heart disease.
Monounsaturated fats are known to help reduce the levels of LDL (bad) cholesterol without lowering the good HDL cholesterol. The most widely used oils that are high in monounsaturates are olive oil, canola oil and peanut oil. Polyunsaturated fats, made up of omega-3 and omega-6 essential fatty acids are also considered relatively healthy and include corn, soybean, safflower, and grapeseed oil. . Oils high in omega-3 rich polyunsaturate fat such as walnut oil, flaxseed oil and canola oil are a good addition to the diet since our body require omega-3s for good health but cannot manufacturer them. New studies show incorporating omega-3s into your diet reduce the risk of stroke, heart attack and heart disease. "The way the oil is extracted also plays a role in how healthy it is," notes Blomquist. Oil is extracted using one of two methods -- mechanical or chemical. Chemical extraction, often called solvent extraction, is the most common and cost efficient method. It employs high heat and a series of chemical processes, primarily exposure to hexane gas, to remove and refine the oil.
In mechanical extraction, called cold pressed or expeller pressed, oil is squeezed from the source, usually with hydraulic presses. This minimal exposure to heat preserves the natural flavor of the oil but limits the yield, making mechanically extracted oils more expensive than chemically extracted oils. "We use only mechanical extraction, to maintain the nutrients and health benefits of our oils," says Blomquist. Just as each oil has a unique nutritional makeup, they also have distinct flavor components and smoke points, making some oils more appropriate for certain uses than others. Heating oil past its smoke point can cause it to have an off flavor, lose its nutritional value and turn the once healthy oil into a trans fat laden heart disease machine. Oils that can take high temperatures make good all purpose cooking oils. Choose from canola, sunflower and peanut for high-heat uses such as searing and frying. Medium-high heat oils are good for baking, sautéing and stir-frying; try grapeseed, safflower or sunflower oil. For sauces, lower-heat baking and pressure cooking, medium-high heat oils are best. Good choices are olive oil, corn oil, pumpkinseed oil and walnut oil.
"There are some oils that should never be heated," Blomquist points out. Rather, These oils, found on the supermarket shelves in the nutritional supplement category in the refrigerator, can also be used as condiments.Use them in dips and dressings, or add to a dish after it has been removed from heat. For example, add walnut oil, with its nutty flavor, to your salad; or add sesame oil to your stir-fry after its done cooking to add extra flavor. Other oils to use unheated are Normally found in capsule form wouldn't apply), flax, evening primrose, borage, black currant, hemp and wheat germ oils. This is also a good way to incorporate essential fatty acids into your diet. To extend the shelf life and preserve the nutritional value of culinary oils, store them in the refrigerator once they've been opened. Oils rich in omega-3 essential fatty acids such as flax, walnut, pumpkin and other nutritional oils should be protected from heat and light whether or not they have been opened. For other types of oil, a dark, cool pantry is a good storage option.
Author: Susan Rutter -- Publisher, Nutritionist, and Instructor who assists patients and the public make healthy choices and changes in their lives. Web Site: Healthy YOUbbies. http://www.geocities.com/healthyoubbies/
Recently yet another super-heavyweight Iron Immortal died from a heart... Read More
What ancient tribes and people of the Amazon have known... Read More
Have you ever watched someone who appears thin and healthy... Read More
When we think about the benefits of being ensuring a... Read More
These are questions we have to ask ourselves? because after... Read More
Salt does Not Cause High Blood Pressure. Some things you... Read More
Endurance Sports are like music concerts. They start at a... Read More
I am going to share with you possibly the most... Read More
They sit left behind on relish trays. They're often by-passed... Read More
How well do you know about vitamin K? This vitamin... Read More
Our bodies are truly incredible machines. What makes cells healthy?... Read More
Understanding What a Low Cholesterol Diet isBasically, in order to... Read More
We come from a society where growing organic and just... Read More
Dr. Barry Sears revolutionized nutritional thinking around the world with... Read More
Do you know your ph? By getting ph strips at... Read More
You may have heard that essential fats are an important... Read More
If you're suffering from constipation, you are no doubt looking... Read More
Unhealthy eating is a harmful problem in America, and contrary... Read More
Creating Your Target is easy.What I use to help create... Read More
Detoxifying the body has become an apparent key preventative measure... Read More
I turned into my parents' driveway in Maryland and parked... Read More
Every person on earth has experienced pain at one time... Read More
Fad diets have been around for more than 50 years... Read More
While oxygen is the key to human survival, it is... Read More
The most dreaded word in many dieter's vocabulary is 'fat'.... Read More
Are you sick and tired of the confusion about our... Read More
When was the last time you consumed soda? Most likely,... Read More
In this newsletter we will discuss the current controversy about... Read More
Magnesium is an important mineral that serves numerous essential functions... Read More
It is always amazing to me when I find a... Read More
Monosodium glutamate, commonly known as MSG, was thought of as... Read More
Many people experience unpleasant reactions to foods they have eaten... Read More
While packages of the artificial sweetener Splenda claim, "made from... Read More
East Meets WestAsian cultures have realized the medical benefits of... Read More
About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More
How well do you know about vitamin K? This vitamin... Read More
It seems as if the health of America is failing.... Read More
Vitamins & Minerals are essential to sustain life. Its what... Read More
If you're suffering from constipation, you are no doubt looking... Read More
Finally, a positive solution regarding America's difficult and costly campaign... Read More
For most people, the concept of capsulized food? usually conjures... Read More
Millions of people around the UK consume dairy products on... Read More
I'm going to be a bit radical here, but know... Read More
Some experts consider carbohydrate craving and addiction as something more... Read More
Summer brings a lot of fantastic things with it, but... Read More
The key to better health is learning the difference between... Read More
When I hear the word fat I usually think of... Read More
The typical American diet already provides plenty of protein and... Read More
Most red and white meats are very fatty and are... Read More
Eating healthy and taking care of yourself is essential to... Read More
Heart disease results when plaque builds up inside the arterial... Read More
Our bodies are truly incredible machines. What makes cells healthy?... Read More
I'm 40-something years old, and for 40-something years breakfast has... Read More
Originally, all foods were "organic" ? grown and prepared without... Read More
Female and male athletes respond to training in a fairly... Read More
What is the best protein powder to buy? I get... Read More
So what's all the shake up about anyway?. To put... Read More
The Human Body is in a constant flux with the... Read More
What is health? Everyone wants this thing called health, and... Read More
Nutrition facts have become a part of everyday life because... Read More
If you have high cholesterol, the American Heart Association's low-cholesterol,... Read More
Inflammation is not a disease.Inflammation is best described as a... Read More
How did we cure ourselves of many aches pains and... Read More
One must always keep in mind that copper is not... Read More
I don't understand people sometimes. You know, there is a... Read More
Your face turns flush and your skin starts to itch.... Read More
Nutrition |