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Chapter 3 HEALTHFUL OILS AND FORGET-ME-NOT FATS

OK, so some fats are GOOD – despite our 20-year indoctrination that ALL FAT is the devil’s work, we have finally cleared that one up once and for all (or at least the latest research has).

Virtually ALL dieticians, health professionals and researchers worldwide nowadays agree – it is the type of fat you eat that counts, not just the overall quantity.

Fat is essential in our diet, and the majority of it should come from natural oils from seeds, nuts, olives and fish. These healthful oils are anti-inflammatory, help protect us against heart disease, improve the condition of our nails, hair and skin, can ease depression, and may even help fight cancer.

Types of Fat

Unsaturated Fats – Eat and Enjoy a Good Variety

Monounsaturated – olive oil, avocados, nuts and seeds Polyunsaturated – seeds, nuts and their oils, oily fish such as mackerel, tuna and salmon

Saturated Fats – Eat in Moderation

Found in butter, hard cheeses, coconut oil and fatty meats

Trans Fats – Avoid!

Hydrogenated margarines are made by converting vegetable oil into fat at very high temperatures, to make them last longer. Check labels and avoid anything containing trans/hydrogenated fats, as they have been linked with heart disease and cancer. You will find them in many commercially-produced baked products and in processed foods, although countries around the world are now legislating to restrict or ban their use.

What are Essential Fatty Acids (EFAs)?

Fatty acids are the basic building-blocks of all fats and oils. Some of these can be made by the body. The ones the body can’t make have to be obtained through the food we eat, and are called Essential Fatty Acids (EFAs). They are ‘essential’ because without them we would die!

EFAs affect our mood, behaviour, intelligence and emotions, and are vital to the functioning of the immune system. A lack of them has been linked to depression, chronic fatigue syndrome and, in children, ADHD (Attention Deficit Hyperactivity Disorder), dyslexia and dysphasia.

Signs of deficiency include dry skin, cracked heels, brittle nails, hyperactivity, joint problems, hair loss, dry eyes and digestive disorders.

Good Sources of EFAs

Foods that are rich in EFAs are fish, nuts, seeds, beans, pulses, and vegetable oils.

What are Omega 3, 6 and 9?

Essential fatty acids are polyunsaturated and split into two groups – Omega 3 and Omega 6.

We need both Omega 3 and Omega 6 in our diet, but achieving the right balance of these is not always easy. Many scientists believe that an imbalance of these fatty acids is a major reason for the high incidence of heart disease, diabetes and even some forms of cancer.

Our ancestors evolved on a diet with a ratio of about 1:1, but dramatic changes in our diet mean that today’s typical diet provides a ratio closer to 24:1 in favour of Omega 6.

The perfect ratio of these oils is believed to be nearer 5:1 in favour of Omega 6. Most people get enough Omega 6, but it is more difficult to get enough Omega 3 from a modern diet.

Omega 3

The essential Omega 3 fatty acid, ALA, is crucial for brain and eye development, helps prevent abnormal heart rhythms, is important for the immune system and reduces blood-clotting. Two other common Omega 3s are EPA and DHA.

Fish and fish oils are probably the best sources of EPA and DHA, but the content varies depending on the species of fish. The best fish sources are salmon, herring, fresh tuna, pilchards, mackerel and sardines.

All dark green leafy vegetables contain Omega 3, as do some plant-derived oils such as pumpkin seed oil, flaxseed oil and walnut oil.

Omega 6

Omega 6 lowers total blood cholesterol levels as well as ‘bad’ cholesterol (LDL) and is found in cereals, eggs, poultry, wholegrain breads and oils such as sunflower, corn, soya and evening primrose.

Omega 9

Omega 9 is not an essential fatty acid, because humans can make it in limited amounts. It is found in almost all natural fats. Avocados, macadamia nuts, apricot seeds, almonds and olive oil are good sources. Omega 9 helps to prevent cancer and boosts the immune system.

Cooking with Oils and Fats

Cooking at high temperatures can damage oils. The more Omega 3 an oil contains, the less suitable it is for cooking. The heat not only damages the fatty acids, it can also change them into harmful substances. The oils that are higher in saturated fats or monounsaturates are the most stable when heated. Best cooking oils and fats are butter (in small amounts), olive oil-based spreads, olive oil, sesame oil and groundnut (peanut) oil. The main thing to remember when it comes to heating any oils is never to reheat them, as this is when the maximum damage is done.

To preserve the nutritious properties and the flavour of oils you might like to try the ‘wet-sauté’ method practised by some chefs. Add a couple of tablespoons of water to the pan, heat just below boiling, add the food and cook it lightly before adding the oil, stirring frequently. This shortens the time the oil is in contact with the hot pan. Never heat oils to smoking point, as this damages the fatty acid content and affects the taste adversely. You can still use the more fragile oils at room temperature for dressings.

Storing

Dark bottles are best, as clear glass or plastic bottles allow light to penetrate the oil and oxidize the fatty acids in a chemical process similar to rusting. Store in a cool, dark place and keep the lid on tightly between uses, as contact with air will affect the quality of the oil. Purchase in small quantities and use within a month or two if possible. The healthier the oil, the shorter its shelf-life. Unrefined oils spoil more easily when exposed to warm temperatures, so they need to be refrigerated if you are not going to use them straight away. An exception is olive oil.

Organic

It’s definitely worthwhile paying extra for organic oils. Many oils come from plants that are sprayed with pesticides, which are usually fat-soluble, and thus concentrate in the oil portion of the plant. One of the safest oils is extra virgin olive oil, which is not refined or deodorized.

Try and incorporate a variety of oils into your diet, but remember they contain on average 120 calories per tablespoon, so use sparingly. All fats and oils have no GL score as the carb count is negligible.

Avocado oil

History: Avocado seeds were found buried with a mummy dating back to the 8th century BC.

Health bite: Use extra-virgin, cold-pressed. Contains vitamin E and Omega 9.

Everyday uses: Salads or use instead of butter with mashed vegetables.

Coconut oil

History: Coconut oils were recognized as ‘health oils’ in Ayurvedic medicine as far back as 4,000 years ago.

Health bite: Look for virgin coconut oil. Rich in lauric acid, antiviral, antibacterial and antifungal. A saturated fat, so less likely to be damaged when heated.

Everyday uses: Cooking at high temperatures. Very long shelf-life at room temperature.

Flaxseed oil (or linseed oil)

History: Flaxseed is an ancient grain. Hippocrates wrote of using flax for relief of stomach pains in 650BC.

Health bite: Rich source of Omega 3 and excellent source of protein, potassium and beta carotene. May help constipation and IBS.

Everyday uses: Delicate nutty flavour, add lemon juice or vinegar for dressings. Keep refrigerated. Short shelf-life. Not suitable for cooking.

Groundnut oil (peanut oil)

History: The peanut originated in Brazil. In 1890 in America it was promoted as a replacement for the cotton crop destroyed by the boll weevil.

Health bite: Contains high levels of plant sterols which research shows may protect against colon, breast and prostate cancer.

Everyday uses: Cooking – especially stir-fries. Has a neutral taste and high burn point.

Hazelnut oil

History: The word hazel comes from the anglo saxon word haesel meaning ‘bonnet’, referring to the shape of the outer shell. Hazelnuts have been cultivated in China for the last 5,000 years.

Health bite: Rich in Vitamin E.

Everyday uses: Nutty, rich and flavourful. A little goes a long way. Use in salad dressings with a bit of olive oil, goes well with asparagus. Can be used in baked goods.

Olive oil

History: The olive dates back to 17th century BC and was mentioned in Egyptian records and several times in the Bible. It has been a sign of peace and truce for millennia.

Health bite: Heart healthy. Doesn’t need high temperature or chemical processing, since it is made from the flesh of the olive and not the seed. Look for extra-virgin olive oil as it comes from the first pressing of the olives and is therefore the highest quality.

Everyday uses: Any salad dressings; try mixing with balsamic or red wine vinegar. You can cook with extra-virgin although it is more expensive. Fine for medium-temperature cooking but don’t overheat. Good shelf-life.

Pumpkin seed oil

History: First recorded reference in Austria 1739. Gourmets have appreciated the culinary and health properties of this delicacy for centuries.

Health bite: Healthy monounsaturated fat, helps increase HDL (good cholesterol) and high in zinc.

Everyday uses: Adding flavour to soups, salad dressings. Try mixing with olive oil, mustard and apple vinegar.

Rice bran oil

History: A newcomer on the block. Production first started in the US in 1960s.

Health bite: A good healthy alternative oil. Great source of vitamin E, antioxidants and micronutrients. Studies in 1990s have demonstrated it helps reduce cholesterol levels.

Everyday uses: Salads. Also has a very high smoke point, so ideal for pan- and stir-frying. Foods cooked in rice bran oil absorb less oil during cooking. Excellent shelf-life.

Sesame oil

History: Babylonians used it for making exotic perfumes, cooking, sesame cakes and as a medicine. A purchase of sesame oil was recorded on an Egyptian clay tablet in King Nebuchadnezzar’s palace records in 6th century BC.

Health bite: High in vitamin E. Dark in colour with strong, distinctive flavour.

Everyday uses: Add small amount to stir-fries at end of cooking time, use in salad dressings, or drizzle over steak. Not suitable for cooking. Long shelf-life.

Walnut oil

History: Around 2,000BC, clay tablets in Mesopotamia revealed the existence of walnut groves within the Hanging Gardens of Babylon. Produced in France, where it is well loved and used widely.

Health bite: Very high in Omega 3.

Everyday uses: Salad dressings: combine it with olive oil. Goes well with fruit, cheese and walnuts, often used with fish. Not suitable for cooking. Short shelf-life.

Flavoured/Infused Olive Oils

 Chilli olive oil – great with mozzarella cheese, tomato sauces or chocolate

 Garlic olive oil – good for sauces, pasta, vegetables, fish or meat

 Basil olive oil – goes well with rice and pasta salads, soups and tomato sauces

 Rosemary olive oil – use with potatoes, fish, beans, risotto or chocolate

 Lemon olive oil – ideal for mayonnaise or with white or red meat or tomatoes

 Ginger olive oil – good for soups, fish, meat, rice and cakes

 Porcini mushroom olive oil – use in risottos, sauces, soups and with vegetables