Choosing correct oils to use important for healthy diet

Over the past few months, we have addressed the various food groups in MyPyramid. Today we will look at oils in the diet. Oils are fats that are liquid at room temperature. Fat is an essential nutrient. But many people consume much more fat than is needed and specifically too much saturated fat.

Fats and oils are actually a mixture of saturated fatty acids and unsaturated fatty acids Most oils are high in monounsaturated and/or polyunsaturated fats and low in saturated fat. Solid fats contain more saturated fats and/or trans fats than oil. It is the saturated fats, trans fats and cholesterol in the diet that tend to raise the LDL (bad) cholesterol in the blood. This can increase the risk of heart disease.

Oils come from many different plants and some fish. Commonly used oils are canola, corn, cottonseed, olive safflower, soybean and sunflower. Some oils, such as walnut oil and sesame oil, are primarily used as flavorings in cooking.

Oils of plant origin do not contain cholesterol. However, there are a few oils of plant origin including coconut oil and palm oil that are high in saturated fat and should be considered solid fats for nutritional purposes.

Most of the fats consumed should be monounsaturated or polyunsaturated. Oils are the main source of these fats. Since these oils contain essential fatty acids, there is an allowance for them in MyPyramid. These essential fatty acids are important for a healthy nervous system and for healthy skin. They are the main source of vitamin E in the typical American diet. And the omega-3 fatty acids in fatty fish also have health benefits.

Some foods such as nuts, olives, some fish and avocados are naturally high in oil. There are many prepared foods such as mayonnaise, many salad dressings and soft tub or liquid margarines with no trans fatty acids that are sources of oil. The Nutrition Facts label will provide information pertaining to fat content.

Solid fats are solid at room temperature. These fats can be of animal origin, such as butter, beef fat (tallow or suet), chicken fat or pork fat (lard). Solid fats can be made from vegetable oils through a process of hydrogenation. Examples of hydrogenated fats are stick margarine and shortening. Solid fats are not counted as oils. Instead they are counted as discretionary calories, not as healthy oils.

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