The Truth About Fat

There was much discussion about this for many years and how much fat should play a role in our diet. While the amount of fat should be varies from person to person, from animal fats and vegetable sources provide a concentrated source of energy in the diet, they also provide the building blocks for cell membranes and various hormones and hormone like substances. Fats, as part of a meal, slow absorption, so that we can go higher without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene into vitamin A, for mineral absorption and for a number of other processes.

Shopping for oil can be overwhelming, not to mention confusing. There are so many different kinds of oils to choose from - sesame, safflower, vegetables, coconut, etc. And after you select the type of oil you want, you will find there are various brands and types to choose from, such as refined, unrefined, virgin, expeller pressed and cold pressed. This article provides the basic information you need to select, store and cook with oils in a safe and healthy manner.

Fats enjoy

The best source of healthy fats are nuts, seeds, extra virgin olive oil, coconut oil, sesame oil, flaxseed oil and fish oil. Occasional use of high quality raw, organic butter is also a fine choice. It is important to carefully select, store and cook with oils.

* When choosing oil, you want to look for "virgin" or "extra virgin" in the case of olive oil and coconut oil. We also want to look for "cold pressed" and "unrefined" in the selection of all the oil. This means that no heat is applied to oil. It is crucial, because heating oil generates free radicals that cause disease.

* In terms of oil storage, keep the olive oil, sesame oil, and linseed oil in the refrigerator. Having oil in a cool, dark place will prevent them from going rancid. I also recommend keeping the nuts in the refrigerator and purchase of raw materials, rather than roasted nuts and seeds. If you prefer roasted nuts and seeds, you can roast them yourself in the oven or on the stove. Coconut oil is best kept in a cool, dark place, such as your pantry. If you store it in the fridge it will become very solid and it will be difficult to work with them.

* Most importantly, you want to cook with oils that are appropriate for the level of heat you use.

For the high heat, use coconut oil, butter or ghee (clarified butter). These oils are great for frying.

o For medium heat, use olive oil or sesame oil. If your pan is smoking, it's too hot! I use these oils to fry.

o All of the oils and fats listed can be used without heat, but you should never apply heat flax seed oil. I use flaxseed oil on salads, in a smoothie, or toast with a little cinnamon.

Fats that should be avoided

the most important type of fat to avoid is trans fat, which comes in the form of hydrogenated or partially hydrogenated oil. When buying I encourage you to check food labels. If you see the word "hydrogenated, " stay away from this product. You'll be amazed how many processed foods (meaning foods that come in a box) contains hydrogenated oil. Why? Food manufactures love hydrogenated oil because it has a long shelf life. It is formed by chemically altering the structure of vegetable oil so that it becomes hardened. Trans fats cause significant and severe decrease of HDL (good) cholesterol and a significant and serious increase in LDL (bad) cholesterol, make the arteries more rigid, cause clogging of the arteries, cause insulin resistance, cause or contribute to type 2 diabetes, and cause or contribute to other serious health problems.

You should also avoid liquid vegetable oils. It also includes canola oil, vegetable oil, soybean oil, safflower and corn oil. These oils require mechanical pressing and processing will be created. They are very unstable and the disease usually caused by free radicals attacking fat and oil becomes rancid even before it opened. heat used in cooking with these oils further damages them.

Do you have any questions about fats and oils? If so, I'd love to hear them. Email your questions and comments to me or contact me to schedule a complimentary one hour of food and health consultation with me.