To what extent should the oil in our meal really concern us?
Not all oils and fats are the same. In addition to the trans fats that you may not have heard of and the best, there are types of oils that are real health dynamite. The reason could be, for example, their content of essential fatty acids, such as Omega 3 which contribute to the reduction of inflammation and blood pressure, to the good health of the cardiovascular system, joints and many other systems of the body. At the same time, the fatty acids contained in fats are structural components of cells, hormones, and other important molecules that contribute to the normal functioning of an organism.
And then why all this anti-fat propaganda? Are they doing us or not doing us good after all?
The key is knowing what type of oil to use. And of course treat it as part of a more holistic nutritional plan, which will minimize processed foods, simple carbohydrates and sugar.
Healthy and unhealthy oils
An easy rule of thumb to keep in mind is that, in general, the healthiest oils are liquid and plant-based. And yes, the olive oilwhich is logically the first that comes to your mind, deserves it in every way.
Olive oil is supported by numerous studies that highlight it as an excellent source of fat, helps lower cholesterol and provides antioxidants. In addition, extra virgin olive oil is the ideal version, since it is the richest in ingredients and the purest and most refined. He noted that an additional advantage of olive oil is the ease with which you can find it on supermarket shelves, as well as its price, which is generally lower compared to most superfood oils.
In the list of the rest “healthy”, you will also find the oils from corn, canola, linseedand sunflower.
In the “less healthy” column, there is lard, butter, palm oil and coconut oil. What they have in common is that they come in a semi-solid state and have a high level of saturated fat. Eating this fat raises LDL cholesterol (also known as ‘bad’ cholesterol) and has been associated with an increased risk of heart disease and diabetes.
However, keep in mind that while the Saturated fats they do not provide any health benefits, they do not need to be avoided completely. The bet is just to minimize them to 5% of your diet. If, for example, you consume 2,000 calories a day, only 100 of them should come from saturated fat.
Eating at home VS eating out
Food at home: pay attention to the type of food you fry
If you eat at home and use one of the aforementioned “healthy” oils, there’s less worry about whether you’re consuming the wrong fats or too much. Whether you fry, saute, or simply use them raw in your salad, you can control all the factors. Using too much oil therefore needn’t be a big concern, since we usually manage to regulate our intake by knowing when something will taste too oily.
Frying, in general, is often a concern, but it is not necessarily unhealthy. It’s more about what’s being fried. Cheese or a saturated fat would not be a good choice. However, a food that is low in calories and fat on its own, or doesn’t absorb a lot of fat, like broccoli, carrots, or squash, wouldn’t be a bad candidate for the pan.
Eating out: watch out for quantity and frequency
The concern with fried foods, and eating out in general, is what kind of oil is used and how. With deep fryers, if the oil is not changed regularly and therefore goes through repeated cycles of exposure to high temperatures, then trans fats are created. These can create inflammation in the body, which in turn can lead to heart disease, type 2 diabetes as well as contribute to the breakdown of cell membranes.
In general the easiest move is to avoid eating all fried foods when eating out. Another alternative is to reduce the amount or frequency with which you consume fried foods outside the home.
The take-home message
Humans get the majority of their calories from two sources, fats and carbohydrates. I don’t know if it’s a coincidence but these two are also the most blamed macronutrient categories. However, what is important is to make sure that both your fats and carbohydrates come from the right sources and are consumed in the right amounts.
Also, don’t forget that fruits, legumes, whole grains, oats, quinoa and sweet potatoes are carbohydrates (yes, those so misunderstood). And surely something good will have caught your ear for each of these foods. And of course, the same can be said for olive oil, avocado, tahini, and nuts, which in turn are the healthiest and most nutritious representatives of fats (and food in general).
So if you care about the good health of your body, the good news is that all the good ones fit (but watch me, this is about the good ones). In this context, the most correct and adequately documented nutritional recommendation is to have a variety of colors on your plate. Orange, yellow, green, and red foods provide various antioxidants and phytochemicals that may be protective for the body. And what about combining all of the above in one meal? Only that, even in terms of taste, a test will convince you.
And of course, when you build your plate like this, then the odds are in your favor that you’ll eat more slowly, get full faster (and with better quality food) and consume fewer empty calories.
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