Good fat, bad fat: make the difference
Avocado and some oilseeds are often demonized because of their fatty acid content. But contrary to many popular beliefs, eating fat is essential for good health! It is also necessary to differentiate between good and bad fats, and to know how to measure the quantities. When we talk about good fats, it is oily fish, nuts of all kinds (the famous oilseeds) and of course, vegetable oils. It is their omega-3 and 9 content that interests us. Omega-3, 6 and 9 are unsaturated fatty acids which allow the body to fight against cardiovascular diseases and bad cholesterol.
Which vegetable oils to consume?
Some vegetal oils are even slimming assets! Rapeseed oil and flaxseed oil, for example, are rich in omega-3s which promote lipolysis, that is to say the burning of fat. Grapeseed oil and olive oil contain omega-6, a quality antioxidant that is good for the nervous system and helps fight bad cholesterol. Moreover, if olive oil lends itself as well to cooking, it is because it is rich in omega-9, which are less sensitive to high temperatures than omega-6. Finally, sesame oil is full of fiber, protein, and vitamin E that help slow cell aging.
Without forgetting the oil of coconut : even if it is composed of 90% saturated fatty acids, reputed to be unhealthy, 60% of them are medium-chain fatty acids, more digestible and which are less easily stored (discover recipes with olive oil). coconut). In seasoning or in cooking, it brings an original flavor to your dishes.
Choosing the right oil
There are a few essential rules for choosing the right vegetable oils. First, choose virgin or extra virgin oils instead. You thus have the guarantee of a “natural” mixture, without additives. This is all the more true if it is organic! Sanitary conditions are stricter in organic cultivation and therefore foods contain about 40% more nutrients than in the traditional trade. Likewise, pay attention to the mention “first cold pressing”, because without heating (between 80 and 100 degrees) for the first pressing of the seeds, you ensure an oil full of nutrients.
How to cook them to enjoy their benefits?
To use them judiciously, nothing could be simpler! In vinaigrette, to season a mixed salad, you can use any oil. On the other hand, cooking vegetables or fish, for example, is reserved for olive oil, which will allow you to bring out the flavors and take full advantage of their virtues. You can thus consume 3 to 4 tablespoons of oil per day. And it is better, in the long term, to consume 2 or 3 different rather than just one. You can even mix them up or get ready-made mixes at the store to balance your omega-3 and 6 intake.
As you will have understood, fats are essential for the functioning of the body, as long as you choose them well and consume them reasonably.
For further
Infographic: the fatty acid composition of vegetable oils
Are Omega-3s Effective Against Cholesterol?
