The Culinary Connoisseur
Fat of the Land
Fat is an important part of all our cooking. But in the
past few years, fats have been the main target of doctors and dietitians simply
because too much fat is not good for us.
Does that mean we should we stop using oil or other fats? Not at all; some fat
is needed to digest food and to improve its taste as well. The solution lies in
the type of fat we use and the amount we include in our diets. Foods without
fat will never have the same rich flavor as those containing some portion of
fat.
past few years, fats have been the main target of doctors and dietitians simply
because too much fat is not good for us.
Does that mean we should we stop using oil or other fats? Not at all; some fat
is needed to digest food and to improve its taste as well. The solution lies in
the type of fat we use and the amount we include in our diets. Foods without
fat will never have the same rich flavor as those containing some portion of
fat.
Fats and oils are essentially the same; fat refers to
those that are solid, such as butter or margarine, while oil is liquid. Fats make food smoother, creamier and
more tender; they also keep us from
feeling hungry because they take longer to digest. In addition, fat carries certain vitamins such as A, D, E and K,
which are soluble in fat, not water. So don’t discount it totally; just choose
moderation and healthier varieties for your daily intake.
those that are solid, such as butter or margarine, while oil is liquid. Fats make food smoother, creamier and
more tender; they also keep us from
feeling hungry because they take longer to digest. In addition, fat carries certain vitamins such as A, D, E and K,
which are soluble in fat, not water. So don’t discount it totally; just choose
moderation and healthier varieties for your daily intake.
Olive oil is considered to be the best oil for
health. It is full of unsaturated fat and vitamins that are extremely good for
us. Olive oil is also very beneficial for the heart, as it controls
cholesterol. It is also much easier to digest than other oils.
health. It is full of unsaturated fat and vitamins that are extremely good for
us. Olive oil is also very beneficial for the heart, as it controls
cholesterol. It is also much easier to digest than other oils.
Canola oil is pressed from canola seeds, a relative
to the rapeseed. It is a fairly new invention, having been bred in the 1970s. At just 6 percent, this mild-flavored oil
has the least amount of saturated fat of all oils and is rich in omega-3 fatty
acids.
to the rapeseed. It is a fairly new invention, having been bred in the 1970s. At just 6 percent, this mild-flavored oil
has the least amount of saturated fat of all oils and is rich in omega-3 fatty
acids.
Sunflower and safflower oil are very similar, with
just a little more saturated fat.
just a little more saturated fat.
Grapeseed oil is next on the scale of saturated
fat, with 12 percent. Grapeseed oil
is mild flavored and suitable for all cooking and baking, but more pricey than
canola as it is not widely available.
fat, with 12 percent. Grapeseed oil
is mild flavored and suitable for all cooking and baking, but more pricey than
canola as it is not widely available.
Sesame oil, popular in Asian cooking, has
approximately 14 percent saturated fat and adds delicious flavor to a variety
of dishes.
approximately 14 percent saturated fat and adds delicious flavor to a variety
of dishes.
Corn oil is also used in cooking in many
countries, but this oil is not the healthiest option. Corn oil has loads of
polyunsaturated fats, which are very harmful for the body.
Vegetable oil is one of
the most widely consumed oils. Even though vegetable oil is not as healthy as
olive or canola oil, it is still a much healthier option than corn oil.
countries, but this oil is not the healthiest option. Corn oil has loads of
polyunsaturated fats, which are very harmful for the body.
Vegetable oil is one of
the most widely consumed oils. Even though vegetable oil is not as healthy as
olive or canola oil, it is still a much healthier option than corn oil.
Flaxseed oil has the highest concentration of
omega-3 fatty acids of any food other than fish. This oil has a nutty flavor
and is usually found in health food stores. Use it in salad dressings only, since
heating destroys its omega-3s.
omega-3 fatty acids of any food other than fish. This oil has a nutty flavor
and is usually found in health food stores. Use it in salad dressings only, since
heating destroys its omega-3s.
Peanut oil is great for frying, as it has a high
smoking point. It is low in saturated
fat and high in fatty acids, making it a good choice for healthy cooking.
smoking point. It is low in saturated
fat and high in fatty acids, making it a good choice for healthy cooking.
Walnut oil contains omega-3s and vitamin E.
Butter is best suited to baking, as its milk
solids brown and burn above 250°F — too low for cooking or frying. It is high in saturated fat — about 66
percent — so use it in moderation.
solids brown and burn above 250°F — too low for cooking or frying. It is high in saturated fat — about 66
percent — so use it in moderation.
Margarine is extremely high in saturated fat, at 80
percent. Initially margarine was manufactured with a huge amount of trans fats
to ensure long shelf life. Lately,
with the increased awareness of trans fat’s dire effects, manufacturers have
come up with trans-fat-free products.
percent. Initially margarine was manufactured with a huge amount of trans fats
to ensure long shelf life. Lately,
with the increased awareness of trans fat’s dire effects, manufacturers have
come up with trans-fat-free products.
Shortening is a fat used in baked goods, and is so
called because it promotes a “short” or crumbly texture such as in shortbread.
It is 100 percent fat with no water added. In keeping with today’s demands for
no trans fat, Crisco has recently reformulated its shortening to contain little
or none at all.
called because it promotes a “short” or crumbly texture such as in shortbread.
It is 100 percent fat with no water added. In keeping with today’s demands for
no trans fat, Crisco has recently reformulated its shortening to contain little
or none at all.