Following on from ‘Which fat is which?’ (part 1) to answer two common questions:
“Isn’t it bad to cook with Olive oil?”
And “should we avoid margarine because they contain trans fats and/or vegetable oils?”
Monounsaturated oils (such as olive and canola oil) are more heat stable than polyunsaturated oils (such as sunflower oil which is high in omega-6 and more unstable). While very high temperatures such as frying, can breakdown monounsaturated fats, most household cooking does not reach such temperatures. Therefore olive oil can be used in most home-cooking instances. I recommend Extra Virgin Olive oil which is higher in antioxidants for dressings, and any olive oil for cooking. HOWEVER, other oils give variety and flavour e.g. avocado oil or macadamia oil make tasty dressings, sesame oil makes a tasty Asian stirfry, and coconut oil gives a very coconut flavour which may be suitable for curries. I recommend that people should NOT be eating fried food, regardless of what oil they use, but if frying at high temperatures use oil such as canola.
Yes, trans fats are associated with high rates of cholesterol and heart disease and should not replace saturated fats, however, in Australia the quantity of trans fat in food is tightly regulated by FSANZ and media hype about high levels of trans fats in margarines is based on USA products where trans fats have historically not been tightly regulated.
I RECOMMEND using alternative spreads such as natural nut spreads, avocado, hummus or tahini instead of butter AND margarine on bread/toast etc. If you like butter and only use it occasionally, go for it (personally I only like my vegemite toast with butter, but I don’t eat this very often). If you like spread on your bread/toast regularly, choose a good quality one that is high in Mono and Omega-3 unsaturated fats. E.g. one that is based on olive or canola oil such as Olive Grove or Bertoli.
ALTERNATIVELY, try cutting back the amount of bread/toast you eat in general which will have the effect of cutting back the amount of spread you use: 2 slices/day is adequate for most people* (*exceptions include teenagers and athletes who often have higher carbohydrate requirements).
For a great read of ‘Expert Responses’ to the recent BMJ article of dietary fats and heart disease go to… http://www.smc.org.au/2013/02/round-up-dietary-fats-and-heart-disease-bmj-experts-respond/
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