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I know, I know…we discuss this so many times but a refresher course can’t hurt right? Not only that but can we really remember all the wonderful things we’ve learned since we’ve been Natural? I can’t and have to look back at old posts or site to remind myself of what I’ve learned so it was great for me to come across this and of course I had to share. Let’s start with the better oils first.
MOST HEALTHY
The healthiest oils are rich in these healthy fats:
Polyunsaturated:
It’s time to make polyunsaturated fats, like those in grapeseed and
walnut oils, staples. Many scientists consider them the healthiest of
all because they contain omega-6 and omega-3 fatty acids, which lower
“bad” LDL cholesterol, increase “good” HDL cholesterol, and may decrease
risk for type 2 diabetes.
Monounsaturated: Round out the list with fats like avocado and olive oils, which may boost good cholesterol.
All
fats have about 120 calories per tablespoon, so moderation matters
(fats should make up 25 to 35 percent of total caloric intake). But
oil’s nothing to fear, so get cooking with these three favorites.
1. Grapeseed Oil
High
in polyunsaturated fats and vitamin E, grapeseed oil has a high smoke
point, which makes it a good substitute for olive or vegetable oils when
stir-frying and sauteing. And because it’s virtually flavorless, it
lets top-notch ingredients stand out (like the balsamic vinegar you
lugged back from Italy).
2. Walnut Oil
The
ultimate finishing touch. This flavorful, nutty oil doesn’t stand up to
heat, but it’s fantastic in salad dressings or as an accent to winter
vegetables. It contains polyunsaturated fats, including alpha-linolenic
acid–a heart-healthy, anti-inflammatory omega-3–and vitamin K, which
may strengthen bones.
3. Avocado Oil
Drizzle
it over lean cooked fish to lend fullness, or whisk with citrus juice
for a bright vinaigrette. Like other specialty oils, this
monounsaturated fat-rich oil is pricier than the everyday stuff, so
refrigerate it to keep its subtle avocado flavor fresh. (Bring it to
room temperature before using.) –Melinda Wenner Moyer
LEAST HEALTHY
These
are top offenders for general health, heart health and weight
management. When in doubt, look at the nutrition label; the lower the
saturated fat content, the better. Most healthy oils have around 2 grams
of saturated fat per 1 tablespoon serving, so leave anything with
soaring saturated fat on the shelf. Here are the top three oils you
should avoid:
1. Anything That’s “Partially Hydrogenated”
This
can be anything, like partially hydrogenated vegetable and soybean oil.
Hydrogenated oils and fats are extra-saturated and can increase “bad”
LDL cholesterol and decrease “good” HDL cholesterol. They’re typically
found in processed foods and snack items with a longer shelf-life, so
double-check those, too.
2. Palm oil
This oil is generally found in processed foods and contains a high ratio of saturated fat. Studies show it may raise the risk of heart disease and spike cholesterol levels.
3. Cottonseed oil
Cottonseed
oil has a high ratio of saturated fat and may also contain traces of
pesticides used when farming cotton crops. Double-whammy!
Oil with a Bad Rap
Recent
research shows some potential health benefit to coconut oil,
particularly virgin coconut oil. Although it’s mostly comprised of
saturated fat, the type of saturated fat (MCT’s–medium chain
triglycerides rather than long chain) are metabolized differently and
pose less risk on cholesterol and heart disease. –Marissa Lippert
Read More www.bonappetit.com
I know that was a ton of info but printing this off and referring to it when needed is a great idea to stay on top of what good and what’s bad.
Let’s stay informed Naturals,
Sabrina
