For decades, dieticians, doctors
and public health authorities told us to avoid saturated fats such as butter or
lard in favor of unsaturated vegetable oils like safflower and soya bean. Avoid animal fats such as butter and lard, and
also some plant oils, such as coconut oil and palm oil, as they are high in
saturated fat. Healthy oils, such as
olive, canola and peanut oil usually have a higher ratio of unsaturated fat.
Heating oil at high temperature
will change its chemical structure and form harmful trans fats. Healthy oils can also contribute to weight
gain and harm health when overuse. Information
on some of the popular and trendy oils:
- Olive oil
·
The best known
healthy oil
·
Associated with
potentially protective effects that guard against many cardiovascular risk
factors such as diabetes, high blood pressure, high cholesterol and obesity
·
Refined olive oil
·
Virgin olive oil
o
Can trigger cell
cancer death
·
Extra virgin olive
oil
o
Stroke prevention in
older people
o
Protecting liver
from oxidative stress
o
Best used as
dressing and drizzle
·
Daily consumption of
about 2 tablespoon olive oil may have beneficial effect on blood cholesterol levels
- Coconut oil
·
Have been in
limelight for its alleged health giving properties
·
Stable at very high
temperatures
·
Suitable for frying
and baking
·
Virgin coconut oil
o
High in saturated
fat (77%) but it’s mainly lauric acid that is quickly metabolized by the liver
o
Can reduce risk of
heart disease, cancer and other ageing related conditions
o
Boost the immune
system
o
Helps weight loss
o
Improves digestion
and absorption of nutrients from food
- Rapeseed oil
·
Has high nutritional
value
·
Comes from the seeds
of a plant known as ‘rape’ (Latin for turnip)
·
Won’t go toxic at
high heat
- Flaxseed oil
·
Traditionally use
for arthritis
·
Can reduce risk of
osteoporosis in post-menopausal women and women with diabetes
- Avocado oil
·
Rich in antioxidants
and vitamin E
·
Help lower blood
cholesterol
·
Have a role in
prevention type 2 diabetes
·
Can be used for high
temperature cooking
- Rice bran
oil
·
Extracted from the
germ and inner husk of rice
·
Rich in antioxidants
and vitamin E
·
Appears to improve
cholesterol profile
·
May reduce heart disease
risk
·
Blend with sesame
oil for cooking saw a significant
dropped in blood pressure and improved cholesterol levels
·
Help treat hot
flushes and other symptoms experienced by menopausal women
- Chia oil
·
Chia seeds: the
superfood originated in Mexico and South America
·
Healthy source of
plant-based oils, arthritis sufferers looking to improve joints function and
mobility, and to enhance heart health
Fat facts:
- Saturated fat
- Bad fat
- Increase level of bad cholesterol (LDL)in blood that causes blockages in blood vessels, which in turn increases the risk of heart diseases
- Associate with raising blood cholesterol, increases risk of heart disease, stroke and some cancers
- Found in
- Fats from animal sources
- Plant oils such as coconut oil and palm oil
- Trans fat
- Bad fat
- Product of hydrogenation process (adding hydrogen to vegetable oil)
- Carries the same health concern as saturated fat
- Polyunsaturated
fat
- Good fat
- Decreases bad cholesterol level in blood
- Help prevent heart disease
- Found in
- Sunflower oil
- Safflower oil
- Monounsaturated
fat
- Good fat
- Decreases bad cholesterol and increases goo cholesterol levels in blood
- Help prevent heart diseases
- Found in
- Olive oil
- Canola oil
Shared from:
Greasy does it: The truths and
myths about the oils we use
By Jeanette Wang & Gabriella
Clarke
THEEDGE FINACIALDAILY, Monday 4
March 2013
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