Issue link: https://cp.revolio.com/i/542735
Not All Fats Are Equal Most foods, including oils and fats, contain a combination of fats. However, their primary fat composition determines whether they are labeled good or bad fats. When consumed as part of an overall healthy diet, monounsaturated and polyunsaturated fats can help lower bad cholesterol levels. Saturated fats (those solid at room temperature), however, should be consumed less and trans fats not at all. Both can raise bad cholesterol (LDL) levels, say Gabriel and Christen. Consumers should also know a fats' smoke point – the temperature fats burn and break down into visible smoke. "Once that happens, it not only ruins the flavor of food, but its chemical composition changes, creating free radicals and oxidized fats that burden the body," says Dr. Caitlin O'Connor, a licensed naturopathic doctor with All Families Natural Health. Cold-pressed, virgin fats are also better for you since they are less refined. They are less shelf-stable, so buy them in reasonable quantities, she says. Everyday-fats should come from the monounsaturated fats group, which can include: OLIVE OIL: best-suited to dressings, drizzling and low-temperature cooking because it has a lower smoke point; extra virgin is lighter than regular olive oil; select a reputable brand because some olive oils are diluted with cheaper oils. From Fat Type to Smoke Point, Experts Talk Cooking Oil If you are confused about which oils and fats you should be using in your kitchen for optimum health benefits, you're not alone. Deciphering the labels and how to use each can be befuddling. We had local health experts weigh in to help you better stock and use the oils and fats in your pantry. "Fats fill us up and are our highest energy source per gram," says Deborah Gabriel, registered dietician and nutritionist with The Medical Center of Aurora. "They also help us absorb certain nutrients, such as vitamins D and E." A person can, however, eat too much fat. Home cooks should measure oils to build awareness of serving size. For example, 1 teaspoon of oil has 5 fat grams (45 calories) and 1 tablespoon has 14 fat grams (125 calories). "Fats are concentrated calories, and small amounts add up quickly, which can lead to weight gain and other health problems," says Shannon Christen, a registered dietitian with the University of Colorado Health's Cardiac and Vascular Prevention Program. 24 Oil Primer by Andrea Juarez Oil Primer