Fats and oils are one of the three macronutrients needed by
our bodies for energy and some body functions like cell growth support. They
help in the absorption of some nutrients like vitamins and in the production of
some hormones.
Due to the fact that our bodies need fats for functioning
well, we need to consume some on a daily basis, so it is important to
understand the oils and fats that will benefit the body by promoting health. Oils
and fats are made up of fatty acids.
3 main kinds of fatty acids found naturally:
- Monounsaturated fats are liquid at room temperature and are relatively stable to heat and light. They are good for cooking at low to medium temperatures. These have one double bond.
- Polyunsaturated fats are also liquid at room temperature, least stable to heat and prone to oxidation easily because of their two or more free double bonds. Oxidation produces free radicals. They are best used raw or added to already cooked food.
- Saturated fats are solid at room temperature, very stable at high temperatures because they have single bonds. They are ideal for cooking at high heat.
When cooking it is important to know that not all oils are
ideal for cooking because heat can cause changes which are sometimes
undesirable.
Below is a table of 15 oils for food and their fatty acids
composition.
Oil Source
|
Monounsaturated fatty acids %
|
Polyunsaturated fatty acids %
|
Saturated fatty acids %
|
Red Palm
|
40
|
10
|
50
|
Coconut
|
6
|
2
|
92
|
Ground nut
|
48
|
3
|
18
|
Virgin Olive
|
78
|
8
|
14
|
Sunflower
|
14
|
79
|
7
|
Wheat germ
|
22
|
61
|
7
|
Almond
|
65
|
28
|
7
|
Canola
|
62
|
31
|
7
|
Flaxseed
|
18
|
75
|
57
|
Avocado
|
65
|
18
|
17
|
Walnut
|
24
|
67
|
9
|
Sesame
|
41
|
44
|
15
|
Safflower
|
15
|
77
|
8
|
Soybean
|
25
|
60
|
15
|
Grapeseed
|
17
|
73
|
10
|
The oils that are high in unsaturated fatty acids are good
but are not ideal for cooking with heat. Omega-3 fatty acids are
monounsaturated fatty acids. Other oils are hempseed oils, hazelnut oils. Real
butter is an animal fat that has been given a bad name but is in fact
nutritious and healthier than a lot of its hydrogenated fat replacements. Butter
is made up of 28% monounsaturated fatty acids, 4% polyunsaturated fatty acids
and 68% saturated fatty acids.
Choose natural oils and do away with most of the oils whose
sources are questionable. Good food is good medicine, so good oil will also be
good medicine.
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