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A walk through the cooking aisle of your local supermarket can reveal up to 130 bottles of cooking oil. In addition to the true sea of oils: corn, sunflower, olive, canola and vegetables, there is a variety of aerosols and multiple brands of butter.
That is a lot of options. How do you do the right one? Well, I can not tell you what oil is best for you, so I decided to give you some things to consider when choosing the right cooking oil for you.
Factor 1: amount of fat
Despite its bad reputation, fat, especially in the form of plant-derived oils, is fine to eat from time to time.
The correct fats and oils can contribute to a strong immune system and are necessary for the absorption of fat-soluble vitamins A, D, E and K. Eating a little fat can even increase the absorption of lycopene and beta-carotene, diseases fight against the antioxidants found in fruits and vegetables.
Researchers at Ohio State University test fat by measuring the nutritional impact of dressing in a garden salad.
They used three dressings with different amounts of fat: 0 grams, 6 grams and 28 grams. When consumed, the fat-free dressing does not allow almost any absorption of nutrients. Absorption increased with low fat dressing and was substantially higher with full fat dressing.
The end result: adding healthy fats and oils to each meal can have a positive impact on the amount of nutrients your body absorbs and your overall health. As always, the key is moderation. You should not cook all the food in oil or pour it into each dish, but a little oil every day is important for balanced nutrition.
Objective: about 4 to 6 servings of fat per day. Each serving of fat (4 grams of fat) translates to 45 calories, for a total of 180 to 270 calories of fat per day. Keeping track of the fats you eat can be tricky, because you must count those that occur in foods, as well as those that you add during the preparation of the recipe or the kitchen.
Factor 2: Type of fat
All cooking oils provide approximately the same 14 grams of total fat and 120 calories per tablespoon.
However, they differ in the proportions of saturated, monounsaturated and polyunsaturated fats.
Saturated fats: tend to raise LDL (bad) cholesterol levels and may increase insulin resistance, so it is better to limit your intake.
High amounts of saturated fats are found in animal fats (such as lard and butter) and tropical oils (such as coconut and palm oils). Oils that are lower in unhealthy saturated fats include:
Monounsaturated fats: decrease the risk of heart disease, and some small studies suggest that such fats may reduce insulin resistance. Heart-healthy examples include:
Polyunsaturated fats: It is believed that omega-3 fats, a type of polyunsaturated fats, protect the heart and improve cognitive and behavioral development in children. Oils rich in healthy omega-3 fats include:
In addition, research from the University of Colorado suggests that consuming a diet high in omega-3 fats may help prevent high-risk children from developing type 1 diabetes. This may be due to the anti-inflammatory action of these fats, but more are needed. studies.
In summary: in general, olive and canola oils are the best options for cooking every day. Canola oil can take more heat; Extra virgin olive oil has more flavor but can burn at high temperatures.
Factor 3: Taste
If you want an oil to increase the flavor of what you are cooking, consider:
extra virgin olive oil
oils flavored with garlic, basil or rosemary
For little or no flavor impact (ideal for baking), choose:
pure or light olive oil
Factor 4: lifespan
Keep your cooking oils tightly closed and away from light and heat. Although the different oils are kept fresh for different periods of time, if the bottle has been opened it definitely affects its shelf life.
Unopened bottle of oil: lasts approximately one year.
Open oil bottle: lasts about six months.
Factor 5: heat tolerance
For high heat applications such as sautéing, grilling, cooking with wok and frying with a lot of fat, choose an oil with a high smoke point.
Smoke point: the temperature at which an oil can be heated before it begins to smoke, discolor and decompose.
Oils with high smoke levels (396 – 414 degrees F): canola oil and peanut oil.
Oils with low smoke levels (325 degrees F and below): Extra virgin olive oil and linseed oil.
Video credits to The Diabetes Council YouTube channel