The Facts about Fats

http://en.wikipedia.org/wiki/Butter

The Facts about Fats

The different types of fats are classified into three categories: saturated, monounsaturated, and polyunsaturated. The type of fat that predominates in the food dictates how that food is classified. For example, saturated fat makes up the greatest percentage of fat in butter. Therefore, it is a saturated fat.

Fat from Vegetable, Nut, and Seed Oils

These oils have the highest make up of monounsaturated and polyunsaturated fats. These fats are important in reducing cholesterol. Monounsaturated fats, in particular, help to lower bad cholesterol

while raising good cholesterol.

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There are many different types of oil made from a variety of products. Each oil contains a make-up of saturated, monounsaturated, and polyunsaturated fats.

Canola oil and Olive oil are best for cooking. They have a mild flavor that will not overpower food. Peanut and sesame oils are great for Asian dishes because they impart a flavor often found in Asian cooking. Peanut and sesame oils tend to have a lower smoke point, which means they should be used at lower temperatures to prevent burning.

When choosing a salad dressing, olive, canola, walnut, or flaxseed oils are the best. They provide a mild flavor to enhance the salad. Flaxseed oil should NOT be cooked. When heated, oxidation occurs turing the oil into a carcinogen, increasing the risk for cancer.

Omega-3 and Omega-6 fats

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Polyunsaturated fats can be split into two types, omega-3 and omega-6 fats. These fats are essential in our diet because our bodies cannot make them from other fats. Omega-3s are of particular interest because they can help reduce inflammation in the body. Omega-6 fats are abundant in the typical American diet. Omega-3 fats are a little more difficult to come by. They can be found in canola and flaxseed oils as well as walnuts, pine nuts, and fish. 

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can-you-tell-me-the-benefits-of-coconut
-oil-and-coconut-milk/

Tropical Oils

These oils include palm, palm kernel, and coconut oil. They are high in saturated fats, can be used when cooking with very high temperature, and have a good shelf life. Coconut oil has increased in popularity recently. Claims have been made that this oil is the cure-all for many ailments whether it has been ingested or is used topically. But, are it and other tropical oils really all that healthy? Currently studies have NOT shown that saturated fat from tropical oils are healthier than the saturated fats found in butter.  One tablespoon of saturated fat contains 117 calories, 14 grams of fat, and 12 grams of saturated fat.

Fat Containing Foods

Fat must be included in our diets. We need it to absorb vitamins A, D, E, and K. Fat also helps us feel full and satisfied after a meal. When eating a food with a high fat content, to choose foods with more monounsaturated and polyunsaturated fats instead of saturated fats. Saturated fats can harm cholesterol levels; therefore we should limit fats from animals like milk, cheese, butter, and meats.

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Foods high in monounsaturated and polyunsaturated fats, to add in your diet are avocados, nuts, and olives.When baking, oil can be substituted for butter in most recipes. For every 1 cup of butter, use ¾ cup of oil.

Flaxseeds have been found to have an anti-inflammatory affect, although they must be ground to get the oils out of them and are best stored in the freezer. Add to smoothies and baked items for fiber and omega-3 fats.

So What Oil is Best?

People ask me often, "What is the best oil?" 

If I am making a salad dressing, I use olive oil and flavored vinegar such as red wine or balsamic. I pour them into a dressing bottle and add seasoning like salt and pepper, then shake well. When cooking, I use canola oil or vegetable oil. I switch it up based on how I feel when purchasing the oil at the store. They have a fairly similar make up, I personally cannot tell a difference in flavor. I like to use peanut oil when cooking Asian dishes. But, I often sub canola oil if that is all I have or I do not plan to stand in front of the pan t he whole time it is cooking. It burns pretty easily and I would rather not take that risk.I honestly have never used coconut oil. It is expensive and I do not cook enough to use it all before it goes rancid.

When choosing your oil, be aware that there is not one perfect product. A variety is always best and it really depends on what you are cooking. Substituting oil for butter in baking is a great way to reduce saturated fats. To do this, substitute 3/4 cup of oil for every 1 cup of butter.