The ****ing oils that make you healthy
The ****ing oils that make you healthy and those that don’tBy MANDY FRANCIS
Last updated at 16:32 04 December 2024
Some [عزيزي الزائر يتوجب عليك التسجيل لمشاهدة الرابط للتسجيل اضغط هنا] oils prevent dementia and have been linked to lowering the risk of cancer, but others are high in fat. So which should you be using? Good Health investigates.
Yet another piece of research has confirmed the benefits of omega 3 oils. As well as lowering the risk of heart disease and stroke, increasing concentration and helping those suffering from inflammatory conditions, such as rheumatoid arthritis, they may also help prevent Alzheimer’s, according to a new American study.
However not all omegas appear to be quite as good for you, regarding dementia.
The researchers also found ‘overdosing’ on oils rich in omega 6, such as sunflower oil (omega 6 fats are known to be helpful for keeping blood cholesterol levels down) could have the reverse effect, possibly doubling the risk of developing dementia.
Omega 3 and 6 belong [عزيزي الزائر يتوجب عليك التسجيل لمشاهدة الرابط للتسجيل اضغط هنا] to the polyunsaturated group of fats, with the other two main types being the monounsaturated and saturated families.
Vegetable oils all contain varying amounts of these types of fat but are generally dominated by one. For example, rapeseed is predominantly a monounsaturated fat; sunflower oil is mainly a polyunsaturated fat and palm oil is largely saturated fat.
Any type of oil or fat will help the **** absorb fat soluble vitamins (A, D, E and K), and make *** hormones. But moderating intake of fat in general, and some types in particular, is important for health.
When saturated fats are eaten to excess, they can raise blood cholesterol levels and increase the risk of heart disease. Moderate amounts of monounsaturated and polyunsaturated fats are beneficial as they lower blood cholesterol.
Polyunsaturated fats help cell membranes remain flexible and porous, allowing nutrients to enter and waste products to leave. But the amount and balance of polyunsaturated fats we eat is important, too.
The trend is for us to eat too high a proportion of omega 6 polyunsaturates (found in many vegetable oils, chicken and processed foods) and not enough omega 3 polyunsaturates (found in oily fish, some nuts, seeds and a select few vegetable oils).
Government recommendations suggest a ratio of 5 to 1 for omega 6 and omega 3 fats respectively. Current intake is about 10 20 to 1, which research is beginning to suggest may be increasing our risk of cancer and inflammatory conditions, and, according to the latest research, possibly Alzheimer’s.
The general advice is that fats and oils should make up no more than about 33 per cent of our daily calorie intake. For men, that’s 95g, for women 70g. In terms of oil, it’s 7 tablespoons for a man, 5 for a woman.
With this warning in mind, and the myriad confusing oils in the supermarket, which ones should we be eating more of and which should we be keeping a close eye on?
Pros: Relatively inexpensive. Sunflower is a good source of protective antioxidant vitamin E it contains all of your daily requirement in 1 2 tablespoons and the polyunsaturates it contains help lower cholesterol. It’s a suitable oil for frying: it doesn’t smoke unpleasantly at high temperatures.
Cons It’s largely omega 6 polyunsaturates, so if you use sunflower oil regularly, you need to be sure you’re getting enough [عزيزي الزائر يتوجب عليك التسجيل لمشاهدة الرابط للتسجيل اضغط هنا] omega 3s in your diet from other sources to balance it out. Re using the oil more than a few times for deep frying could cause the formation of harmful trans fats.
Pros: A mainly monounsaturated fat, walnut oil also provides some omega 3s, but no more than rapeseed oil. Because of its powerful flavour, only a drizzle is needed to flavour food and salad dressings, which makes it easier to save on fat grams and calories.
Cons: Expensive. Also, its flavour degrades at high temperatures, so not suitable for ****ing. Once opened, it deteriorates rapidly, so keep only in small quantities and store in a cool, dark cupboard.
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