good fats

4 Alternative Cooking Oils That Belong in Every Kitchen

It's easier than you think for unhealthy trans fats to sneak into your menu, which is why these good fats are essential for healthier cooking.

4 Alternative Cooking Oils That Belong in Every Kitchen

Not all cooking oils are everything they're cooked up to be.

RODALE NEWS, EMMAUS, PA—Last year, a California law went into effect banning the use of trans fats in restaurant cooking. Last week, Walmart announced that it will start requiring all its suppliers to remove industrially produced trans fats from all processed foods—which according to the USDA contribute the highest percentage of trans fats to our diets—by 2015, That move alone, considering the number of food companies that want to sell their products in Walmart, could spell the end for the use of heart-killing, artery-clogging trans fats.

That's good news, especially for women. Past research has shown that women with heart disease are particularly susceptible to sudden cardiac death if they regularly consume trans fats in food. And a recent study just published in the American Journal of Clinical Nutrition found that women who ate the most trans fats had a 51 percent higher risk of ovarian cancer than women who ate the lowest amounts.

Given all the bad press trans fats received a few years ago, you might have thought they were as out-of-vogue as smoking lounges or lead paint. However, "they're definitely a big problem that people need to look out for," says Trevor Holly Cates, ND, a naturopathic physician with a practice in the Golden Door Spa at the Waldorf Astoria in Park City, Utah, and a board member of the American Association of Naturopathic Physicians. She pegs the problem to our love of processed foods, which rely on partially hydrogenated vegetable oils (the number one source of trans fats) because they're cheap and last so long. The problem of processed foods become exacerbated by the fact that the Food and Drug Administration legally allows manufacturers to say that a serving contains zero trans fats if the actual amount of trans fat doesn't exceed 0.5 grams. That's a quarter of what the American Heart Association recommends most Americans eat per day. So a lot of people are eating trans fats without realizing it, or while thinking that they're eating trans-fat-free foods.

"Stay away from processed foods," Cates says. "The more we process foods and alter them from what's found in nature, the more problems we create." Cates also argues that, when it comes to home cooking, we shouldn't be replacing margarine and partially hydrogenated oils with regular vegetable oils, either. "Vegetable oils are made quickly and cheaply, and with the processing, it does change them so they're not as beneficial," she says. For instance, the heat and harsh chemicals used to extract oil from vegetables can destroy some of the vitamins and antioxidants that should make vegetable oils healthy. Plus, research has shown that overheating vegetable oils releases lung-damaging and potentially cancer-causing particulates into your kitchen.


Published on: January 21, 2011

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Kitchen Oils: Good To Have Around The House

I am surprised, with all the information being made available for the last few months, you did not add avocado oil to this group also.

Considering its high smoke point,it is high in monounsaturated fats, and many claim it is even better than extra virgin olive oil with its heart-healthy characteristics.

Flavor-wise it also tends to have a lighter, sweeter flavor than many good quality olive oils. So depending on the dish you are making, olive oil just does not taste right sometimes. Try avocado oil in these cases. It really gives a better finished flavor.

For some more information check at:

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