Choosing the right oils, solved!

5 standout cooking oils!

The truth is our bodies need a variety of natural fats for good health! Healthy fats are important for brain development, supply antioxidants like vitamin E, and add flavor and richness to food. However, different oils serve different purposes, and understanding them can be complicated. There are three areas you should pay attention when choosing oils. The first is the type of fat in the oil; the second is the processing or refining of the oil; and the third is the stability and heat-sensitivity of the oil.

1) All oils contain three types of fats in varying ratios: saturated, polyunsaturated, and monounsaturated. Monounsaturated and polyunsaturated fats are the “healthiest” because they can help lower bad cholesterol and reduce your risk for heart disease. These healthy proprieties are a result of the chemical structure of the oil. Monounsaturated fats are found in oils (olive, peanut, canola, avocado), nuts and seeds. Polyunsaturated fats are also found in nuts and seeds, but they are also found in many vegetable oils (grapeseed, safflower, corn, sunflower, soy, cottonseed), and fatty fish. Polyunsaturated fats have the additional property of containing linoleic (omega-6) and alpha-linolenic acid (omega-3) essential fatty acids that the body cannot produced.

solid v. liquid fat

Saturated fats, on the other hand, increase your risk for chronic diseases, like heart disease, because they can increase your bad cholesterol. These are found in high ratios in animal fats, like butter and cheese, and other solid fats like coconut and palm oil. A trick to remembering this is look at the fat at room temperature. If it’s a liquid, then it’s probably high in mono- and polyunsaturated fats; if it’s a solid (think butter!) then it’s higher in saturated fats.

When snacking- all nuts are not created equal

There are many recipes for homemade roasted nuts

Nuts are a great choice for a quick, nutritious snack.  They provide many nutrients like minerals, fiber, protein, and essential fatty acids (think good, unsaturated fat).  Yet- some nuts are more nutritious than others- providing more bang for you buck, so to speak (more nutrients per calorie or per gram of fat).

But- always keep in mind that high fat products are high in calories!!

When snacking on nuts- take into account calories, protein, fiber and minerals.  You can use the chart below to compare:

1) similar calorie content (ex. walnuts give you more than twice the protein that pecans do for the same calories)
or
2) similar protein content (ex. walnuts have less calories and fat compared to the macadamia nut for the same amount of protein)

Nutritional composition of 1 cup of various nut varieties- 1 serving is usually 1/4 cup*

*Peanuts are not truly a nut- they are considered a legume.  But, for our purposes- they are included in this.

Nuts are one way of lowering risk of heart disease by providing monounsaturated fats

The key to nutritionally dense foods is portion control.  A quick/handy measure of a serving of nuts is the amount that fit (in a single layer) on the palm of your hand.

Take home message: 
-Choose your nuts wisely as some  may be much higher in fat or calories than another.
-Nuts should be MINDFULLY eaten (not straight out of the can!)- measure out a portion because, although nutritious, these are very high in fat and calories.

For more nut (or any!) comparisons- look to the USDA food composition website!

Source for table:
Murano, Peter S. "Chapter 2- Food Categories and Composition." Understanding Food Science and Technology. Belmont, CA: Thomson/Wadsworth, 2003. p35. Print.

good v. bad fat

fat marbling in this Kobe beef is an example of visible fat

Fat is confusing.  There are good fats, bad fats, soft fats, hard fats, visible fats and fats we can't see (...sneaky fats?).  

Fats are useful in many ways:

• Fats are the body’s chief storage form of energy
• It pads internal organs
• It insulates the body against temperature extremes
• It is the major material for cell membranes (phospholipids)
• Essential nutrients stored in fat (...remember the fat-soluble vitamins)

 

Fats are useful in food because it gives enticing aromas and flavors, and it leads to tenderness in meats and baked goods! (yum!)  The problem with fat is that it is extremely high in calories and can "pack" well.  Fat has 9 cal/g as compared with proteins and carbs that have only 4 cal/g, and the body has unlimited storage capabilities for fat  (unlike protein and carbs!).