Emma Weitnauer
Understanding the difference between “good “and “bad†oils will help you to eat and cook for great health and energy. Oils are fats that are liquid at room temperature.
For healthy eating we are always told to minimise sources of fat in our diet; this is true, but we do need some fat. Fats are a source of essential nutrition for healthy cell function, maintaining healthy skin and hair, protecting some of our joints, insulating body organs and maintaining body temperature.
Saturated fats are the unhealthy or bad fats. They come mainly from animal sources, however coconut oil and palm oil are also saturated fats. These fats have been shown to increase blood cholesterol levels and a high intake of saturated fats is a risk factor for obesity, heart disease and diabetes. These fats are found in fatty meats, full-cream dairy products, pastries, cakes, many snack foods, processed foods and commercially prepared fried foods.
Good fats are unsaturated fats – either monounsaturated or polyunsaturated. Monounsaturated fats are known to help decrease levels of LDLs – bad cholesterol, without lowering the levels of HDLs – good cholesterol. These fats are found in olive oil, canola oil and avocadoes. Omega-3 and omega-6 essential fatty acids are found in polyunsaturated fats and they have many benefits for your health, such as improving skin health and reducing the signs of ageing, lowering blood pressure and reducing the risk of heart disease and stroke, and reducing the risk of depression. These are found in fish, and in flaxseed, safflower, sunflower and walnut oils.
Monounsaturated oils are the best oils to have in your diet (not forgetting that boosting omega-3 and omega-6 fatty acids is important too).
Healthy oils to include in your diet are: olive, macadamia, fish, canola, soybean, safflower, sunflower and grapeseed in dressings and as cooking mediums, and walnut, avocado, flaxseed, pumpkin seed, evening primrose and sesame.
Remember that high temperatures can damage many oils, so try to use the healthy oils at room temperature, such as in salad dressings. Olive oil is the best for healthy cooking.
Olive oil is rich in monounsaturated fat. Many studies have shown that eating about two tablespoons of olive oil everyday may reduce the risk of coronary heart disease – but only if the olive oil replaces a similar amount of saturated fat in your diet.
“Light†olive oil actually means refined olive oil, and not that it has a lower fat content.
Extra-virgin olive oil must have an acidity level of less than 0.8 per cent and be subjectively judged to be free of defects, the oil must be extracted only by mechanical means (that is no heat) and, of course, it is not refined.
Walnut oil is also very high in monounsaturated fats, but costs more than olive oil. It is rarely used for cooking as heating can take away some of the walnut oil’s flavour and it can taste bitter. It is mostly used in salad dressings for its light colour and nutty flavour.
Macadamia oil is also high in monounsaturated fat and it also contains omega-6 and omega-3 fatty acids. It is used as a salad oil and for cooking. Macadamia oil is excellent for frying because it has a high heat capacity.
Avocado oil is cold pressed from the flesh of the avocado fruit. It contains monounsaturated fat and it is high in vitamins A, B and D. Avocado oil is often used in salad dressings and marinades. It becomes bitter if heated.
Even though these oils are better for your health than saturated oils, remember that they are still liquid fat – all oils contain nine calories per gram - so use healthy oils sparingly.
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