We have always mulled over the question, that which is the cooking medium which is safe with reference to our heart. Invariably we hear that oils should be used and not butter, and also that the oils should be having a high smoking point. This is all the more essential for Indian cooking where a lot of dishes are deep fried. In all dietary discussions words like MUFA, PUFA, Trans fats, Saturated,Unsaturated, High smoking point etc. are flung around with such solemness that one almost fears consuming any sort of oil! Oils like mustard,olive, rice bran,canola, sunflower etc.
All fats and oils are composed of fat molecules known as fatty acids. The molecules can be classified into three categories depending on their degree of saturation. You have saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.(ref.http://naturalhealthychoices.weebly.com/safe-cooking-oils.html )
MUFA, refers to monounsaturated fatty acid, i.e fatty acids that have one double bond in the fatty acid chain. Similarly PUFA refers to poly unsaturated fatty acids that have more than one double bond in the fatty acid chain. Now,what are trans fats? 'There are two types- the naturally occuring type found in small amounts in dairy and meat and the artificial kind that results when liquid oils are hardened into 'partially hydrogenated' fats. Natural trans fats are not the ones of concern, especially if you usually choose low-fat dairy and lean meat.These artificial trans fats started getting a lot of attention after research showed that they could increase the risk for heart disease by increasing "bad" LDL cholesterol and decreasing "good" HDL cholesterol."Even though the label says "zero trans fats"one serving of the food can contain up to 0.5 grams of trans fats according to law, and still be labelled trans-fat-free," explains Elizabeth Ward,MS,RD
However, one has to remember that with age even though the quantity of oil consumed should be reduced, one can not altogether do away with it. I read in the newspapers today, that we should try and remember that oils to be heart-friendly have to be trans-fat-free, cholesterol free, high in MUFA and PUFA, low in saturated fats, have a high smoking point, and have an acid ratio of N6 to N3. Now, what is N6 and N3? I am clueless, so here I go and read and article on the same. You too can juggle your grey cells and find out some nuggets of wisdom from the following article which I found on the net.
http://fanaticcook.blogspot.in/2009/04/omega-6-and-omega-3-in-foods.html
Sounds interesting!!
And yes, will share a recipe (which I tried on the spur of the moment today) in my next post :)
All fats and oils are composed of fat molecules known as fatty acids. The molecules can be classified into three categories depending on their degree of saturation. You have saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.(ref.http://naturalhealthychoices.weebly.com/safe-cooking-oils.html )
MUFA, refers to monounsaturated fatty acid, i.e fatty acids that have one double bond in the fatty acid chain. Similarly PUFA refers to poly unsaturated fatty acids that have more than one double bond in the fatty acid chain. Now,what are trans fats? 'There are two types- the naturally occuring type found in small amounts in dairy and meat and the artificial kind that results when liquid oils are hardened into 'partially hydrogenated' fats. Natural trans fats are not the ones of concern, especially if you usually choose low-fat dairy and lean meat.These artificial trans fats started getting a lot of attention after research showed that they could increase the risk for heart disease by increasing "bad" LDL cholesterol and decreasing "good" HDL cholesterol."Even though the label says "zero trans fats"one serving of the food can contain up to 0.5 grams of trans fats according to law, and still be labelled trans-fat-free," explains Elizabeth Ward,MS,RD
The same guideline exists for saturated fats. Only when the food label states "no trans fats" does it really mean there are none.
The problem is that small amounts of these artery-clogging fats can add up quickly, especially if you eat several servings each day of foods that contain up to 0.5 grams per serving.
For example, popcorn can be an excellent source of fiber, is a whole grain, and can be low in calories. But if you eat several cups of microwave popcorn, the trans fat can really add up.(http://www.webmd.com/diet/features/trans-fat-free-food-whats-the-truth)' However, one has to remember that with age even though the quantity of oil consumed should be reduced, one can not altogether do away with it. I read in the newspapers today, that we should try and remember that oils to be heart-friendly have to be trans-fat-free, cholesterol free, high in MUFA and PUFA, low in saturated fats, have a high smoking point, and have an acid ratio of N6 to N3. Now, what is N6 and N3? I am clueless, so here I go and read and article on the same. You too can juggle your grey cells and find out some nuggets of wisdom from the following article which I found on the net.
http://fanaticcook.blogspot.in/2009/04/omega-6-and-omega-3-in-foods.html
Sounds interesting!!
And yes, will share a recipe (which I tried on the spur of the moment today) in my next post :)
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