With recent media attention around the latest research regarding effects of vegetable oils on health, it can be difficult to determine what to believe and more importantly, which fats to eat for good health….
While there are known health benefits of replacing saturated fats with unsaturated fats, these should mostly come from polyunsaturated fats with a favourable ratio of Omega-3 to Omega 6 fatty acids, as well as monounsaturated fats.
What does this mean in terms of foods?
1. Use Monounsaturated oils such as Olive oil in household cooking as well as dressings (I like extra virgin for dressings with higher antioxidant content). Avoid ‘frying’ foods at high temperatures (see more detail regarding cooking oils in Part 2 to come).
2. Include nuts and seeds in your diet regularly including walnuts, almonds, chia seed, LSA, flaxseed/linseed. Add to oats/wholegrain cereal for breakfast, add to salads or stirfrys, or eat as a snack.
3. Use natural nut spreads, avocado, hommus or tahini instead of butter AND margarine on bread/toast etc. (see comment in Part 2 to come for more detail about margarine).
4. Limit intake of commercial cakes, biscuits, pies, pastries and take-away fried foods and eat more fresh home-cooked meals (this is obvious, no new science here!)
5. Store nuts, seeds and oils correctly to prevent breakdown of unsaturated fatty acids e.g. oil in opaque glass bottles, nuts & seeds in air-tight containers in fridge or freezer.
A Dietitian can advise you on which are the better fats for your health condition or personal needs, as this may change according to individual circumstances.
Stay tuned for Part 2 where I will give an answer for the common questions:
“ Isn’t it bad to cook with Olive oil?” And “should we avoid margarine because they contain trans fats and/or omega-6 fats?”
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