Dietary Oils and Fats

Dietary Oils And Fats, The Short Version

Elaine Mansfield

Although most Americans consume too much fat, the body does need the essential fatty acids provided by high quality monounsaturated and polyunsaturated vegetable oils. These oils are the carriers of the fat-soluble vitamins A, D, and E. They are also the building blocks of many hormones and are necessary for many physiological processes, including the metabolism of fats.

1. Use at least 1 tablespoon of uncooked monounsaturated vegetable oil daily—olive is best. Canola is also high in monounsaturates. Quality extra virgin olive oil is worth the expense, especially for salads. Store large containers of oils in the refrigerator. A small dispenser of olive oil can be kept unrefrigerated for daily use.

2. Get omega-6 oils from a whole foods diet and vegetable oils. Supplementation isn't usually necessary.

3. Omega-3 oils are essential for good health. Eat 2-3 servings a week of cold water fish, such as salmon, swordfish, or sardines or supplement with fish oil capsules. Unfortunately, there are many pollution problems with farm-raised fish. Wild salmon is safest, although expensive. Walnuts are an excellent source of omega-3s, but omega-3s from vegetables sources do not have the same health benefits as fish sources. Eat a heaping tablespoon of ground flax seeds (store ground seeds in refrigerator or freezer) or 1 T flax oil daily for another vegetarian source. Omega-3 eggs are also available.

4. Try fresh tahini (sesame butter) or natural (unhydrogenated) nut butters, such as almond, cashew, peanut, and hazelnut. Keep these refrigerated after opening.

5. Use butter sparingly. Buy organic if possible. Try other possibilities like extra virgin olive oil or nut butters on bread.

6. Avoid tropical oils—palm kernel, coconut, and cottonseed.

High temperature and hydrogenation destroy the healthful properties of vegetable oils. Highly processed oils are linked with high cholesterol levels, many types of cancer, gallstones, and atherosclerosis. Avoid the following:

1. Hydrogenated oils: these are found in the prepared foods that many of us consume—mayonnaise, vegetable shortening, commercial peanut butter (natural peanut butter is fine), margarine, many commercial salad dressings, commercial baked goods, including many breads, crackers, cookies, popcorn, etc. Labels will say if products contain hydrogenated or partially hydrogenated oils.

2. Deep fried foods: potato chips, corn chips, french fries, other deep fried foods. Avoid any deep fried foods from restaurants. Most commercial frying is done in oils that are used over and over again, creating carcinogenic chemical changes in the oil.

3. Rancid oils: use your nose to detect “off” flavors in crackers, nuts, granola, nut butters, butter, etc.

Recipes:

1. Better butter: blend 1/2 cup olive or canola oil and 1/2 cup room temperature unsalted butter. (Add 1 tablespoon dried milk for a more solid mixture.) Store in the refrigerator and use as you would butter.

2. If you use commercial salad dressings, read labels carefully and buy dressings in which the oil and other liquids are separated. Use homemade salad dressing, such as 1 cup olive oil to 1-2 cups balsamic with 2 cloves crushed garlic, salt, and a little black or red pepper (optional: 1 tsp each oregano or prepared mustard). Mix in blender and store in the refrigerator.

3. Experiment with tahini (sesame butter)

Mix 2 tablespoons of tahini with equal amounts of water, adding the liquid slowly and stirring until you get the thickness you want. Add some tamari (soy sauce) or lemon for flavor.

Salad dressing: mix 1/4 cup tahini with juice of a lemon, stirring to thicken the tahini. Add about 1 cup plain yogurt, 1/2 tsp. Salt and 1 clove crushed garlic.

4. Flax seed: Mix a heaping tablespoon of ground flaxseed with lightly sweetened low-fat yogurt, or mix it with cereal or salads.