Following on with our theme of making or re-establishing good LCHF habits in 2017 we are going to concentrate on oils during this month to ensure that you use good quality oils and fats that are beneficial to your body and your low carb lifestyle.
Oils, oils and more oils! There are just so many cooking oils to choose from and sometimes this can be very confusing deciding which are healthy and which are not. Supermarkets are overloaded with different types of oil and not all oils are equal. Some you can only use to drizzle over salad and some you can use to roast with. Different oils have different qualities and best suited for different uses. Some oils are best for cooking and frying and some oils are best used in salad dressings.
Al Overton said:
“More and more, we are realising that the food scientists who scared us away from cooking with certain fats got it wrong”.
For too long we have been indoctrinated to avoid fat and oil that is high in saturated fat, however science and research shows that we have been misled and that this is in fact good for you and does not lead to heart diseases. It is far better to use fat and oil that is high in omega 3 than omega 6 and 9, as science shows.
Oils consist of:
- Polyunsaturated fats found in food such as nuts, seeds, fish and leafy greens, with a variety of health benefits
- Monounsaturated fats found in avocados, olives, olive oil, almonds and hazelnuts, lard and goose fat. Olive oil has shown to significantly reduce the risk of heart disease
- Saturated fats derived from animals
Now let’s have a look at the different oils on the market today.
We recommend watching this video. It is quite long (1h), but has loads of information on healthy fats and oils and how fats affect our bodies. Well worth the watch (or listen).
Points to remember:
- Choose cold pressed where possible
- Pay attention to smoking point
- When cooking at high heat, make sure you use oils that are stable and don’t oxidise
- Avoid seed oils as they are chemically extracted
- Make sure that your fats and oils don’t go rancid
- Don’t buy large quantities at a time
- Main drivers behind oxidative damage of cooking oils are heat, oxygen and light
- Keep oils in a cool, dry, dark place
- Use more omega 3 oils
- Butter, lard and shortening are high in saturated fats, walnut oil is high in polyunsaturated fats and olive oil is high in monounsaturated fat
At the end of this we hope that you are not more confused as what you might have been at the beginning. But remember that even good fats are still fats and should not be consumed in excessive high quantities just because it is healthy.
Lastly, remember LCHF is not a diet, it is a lifestyle change.
Excel with a Low Carb Lifestyle. Until next time!
Eunice & Gina