Oils and how to choose the best option

Everyone needs a certain amount of fat in his or her diet; we cannot survive on a total fat-free diet. Fats and oils provide energy, help maintain our skin and hair, protect cell walls, transport fat-soluble vitamins (A, D, E and K), keep our bodies warm and protect our organs.

The important thing to remember about fat is that in excess, fat can lead to obesity and heart disease. Fat has almost double the amount of kilojoules of carbohydrates and protein. It is thus important to keep to a low fat diet, use the ‘healthy’ types of fat and keep your intake of the ‘unhealthy’ fats to a minimum.

A good way to think of fats is that; Plant fat or oils are the ‘healthy’ fats and will not lead to heart disease and animal fats are ‘unhealthy’ fats and can lead to increased cholesterol and thus might lead to heart disease. A few exceptions to this thought are:

• Palm kernel oil and coconut oil are plant fats that are mostly saturated fats and thus can raise blood cholesterol levels.
• Plant products that have been hydrogenated contain trans fats, which have the same effect as saturated fats.
• Plant oils that are heated beyond their smoking point can change structure and become unhealthy fats.

Cooking with oils
When using oil in cooking, it is important to consider its smoking point. This is the temperature at which the fat begins to smoke and smell. When this happens, toxic products may be produced which could be harmful to your health.

The higher the smoking point of oil, the better it is for cooking. Processing, re-use, age and improper storage can lower the smoking point. Most of the cooking we do in the home will not lead to a change in structure in oil, unless the oil is re-used.

The following oils are listed from highest to lowest smoking points:

• Soybean
• Grapeseed
• Sunflower
• Peanut
• Canola
• Canolive
• Olive oil

A good way to use less oil in cooking is to use an oil spray or to take paper towel and wipe the pan with oil. If you have a good non-stick pan, then there is no need to use oil at all. If you have problems with food sticking to the pan, use a little bit of lemon juice, water or wine.

The liquid cooking fats such as Flora, are also an option worth considering as they are reduced fat, are stable at higher temperatures and the liquid Flora has antioxidants. These cooking fats should also be used in small amounts for shallow frying.

Costs of various oils

Cost is a factor for many people when doing the grocery shopping. These oils are ranked from the cheapest to the most expensive, giving you an idea of how to choose a healthy oil, while not breaking the budget:

• Sunflower
• Canola
• Canolive
• Some brands of grapeseed
• Peanut
• Olive
• Sesame
• Walnut
• Macadamia
• Soybean
• Avocado
• Some brands of grapeseed

Flavours of oils

In cooking, decide on the theme of your dish or what type of food you are preparing and then match the oil accordingly. For example, if you are preparing Asian food, try sesame or peanut oil; in Mediterranean cooking, try olive oil. In general cooking or baking it is best to use oil with very little flavour or use one that you particularly like the flavour of.

Correct storing of oil

Most oils will last quite a long time, at least 6 months, as long as the bottle is kept in a cool, dry place out of direct sunlight. In order to re-use oil safely, strain it after use, turn off the heat after cooking and avoid iron or copper pots.

If you get confused while shopping, look for the Heart Mark on the bottle and keep a variety of oils if you enjoy cooking, to get different tastes. Use oil in moderation and try out different cooking methods, you will be surprised at how many ways you can prepare one type of food!

Healthy cooking methods

The best cooking methods are those that use the least amount of oil and maximise nutrient retention by not overcooking the food.

The following cooking methods are healthier options:

• Steaming
• Stir-frying (using a little bit of oil)
• Grilling
• Microwaving
• Baking
• Dry frying (using a small amount of spray oil if necessary)
• Pressure cooking
• Boiling

Try and use different methods to keep your diet interesting and fun. Cook vegetables in as little water as possible and re-use the water in sauces etc. When browning onions or meat, only use a miniscule amount of oil and wipe it across the bottom of the pan with paper towel. If the food sticks, add some water or lemon juice.