Oil consumption and the type of fat that should be consumed is a controversial issue for years. Contrary to popular belief, fat is a very important food group that should not be completely removed from the diet. In fact, consuming good sources of fat is important for us to lead a healthy life.
Okay. Which fat sources should we prefer in our diet? >
Reduces the risk of heart disease and stroke.
Lowers bad LDL cholesterol levels while increasing good HDL.
Prevents abnormal heart rhythms.
Lowers triglycerides associated with heart disease and fights inflammation.
Provides lower blood pressure.
Provides low blood pressure.
Prevents hardening and narrowing of the arteries.
Adding these healthy fats to your diet will help you feel more satisfied after a meal, reduce hunger and thus lose weight.
In addition to healthy fats, there are also types of fats that have many negative effects on health that we should avoid consumption.
These are trans and saturated fats. Trans fats are known as the most harmful fat for health, with the effect of increasing LDL, that is, bad cholesterol. It can also lead to heart diseases, insulin resistance and diabetes. Saturated fats also increase bad cholesterol. Consumption of trans and saturated fats should be kept at minimum levels as much as possible.
For this reason; Packaged and processed foods and fried foods should be avoided.
Rich in the above mentioned healthy oils instead of packaged and processed foods containing high fat;
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Olive, canola, peanut and sesame oils
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Avocado
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Raw nuts
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Peanut butter
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Sunflower, sesame and pumpkin seeds
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Flaxseed
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Oily fish (salmon, tuna, mackerel, herring, trout, sardines) and fish oil
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Soybean and safflower oil
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Make sure to include food sources such as soy milk in your diet.
OLIVES AND OLIVE OIL
Olive is a rich source of monounsaturated fats, vitamin E and antioxidants. Olives have a protective effect against heart diseases and cancer. It can be preferred in salads and sandwiches. /p>
Extra virgin olive oil is known as the healthiest source of oil, it has protection against many diseases such as heart diseases, cancer and Alzheimer's.
However, it should not be preferred at high temperatures such as frying due to its low smoke point.
Using it instead in salads or cold dishes is ideal for both health and taste.
SUNFLOWER OIL
Sunflower oil is one of polyunsaturated fatty acids. It is a type of oil. Consuming it instead of saturated fats in the diet lowers LDL cholesterol and raises HDL cholesterol. However, as with any food, excessive consumption is harmful.
Unlike oils such as olive oil and avocado oil, it can be used in frying and cooking processes that require high heat, as it has a high smoke point. However, in order to maintain our health and ideal weight, fries should not be consumed too often.
CANOLA OIL
An oil rich in omega-3 and omega-6, low in saturated fats Canola oil, which is one of the oil options that can be preferred. Canola oil also contains vitamins E and K.
Because its smoke point is higher than olive oil, it can be preferred in dishes that require higher temperatures.
Butter, which has a great place in Turkish cuisine, is rich in saturated fat compared to other oils. It is also rich in vitamins A, D, E and K, which are fat-soluble vitamins. Despite its high caloric value, it is a low-nutrition food. consumption should be limited.
MARGARINE
Because it does not contain cholesterol, it is better than butter. Margarines, which are presented as a healthy alternative, actually consist of trans fats. It has been proven that trans fats carry serious health risks. The U.S. Food and Drug Administration has requested that trans fats are unsafe and removed from all packaged foods.
The biggest danger from trans fats is their capacity to disrupt cell membranes. The most serious disease caused by T-fat consumption is coronary heart disease. Trans fats also have a negative effect on the brain and nervous system. In addition, a relationship has been observed between trans fat intake and depression. Additionally, there is increasing evidence for a possible role of trans fat in the development of Alzheimer's disease and cognitive decline with age.
AVOCADO AND AVOCADO OIL
Avocado, which is a highly nutritious oil thanks to its fiber, vitamins and minerals and healthy fats, helps in the weight loss process and reduces the risk of heart diseases.
It can be used as a good oil alternative as half an avocado in salads and sandwiches.
Avocado is consumed today as a fruit, as well as as avocado oil obtained by squeezing the avocado. The nutritional values of avocado oil are very similar to olive oil and it is a very healthy oil with the omega-6 fatty acids, vitamin E and HDL cholesterol it contains. Thanks to its high smoke point, it can be used in meals as well as in salads.
COCONUT OIL
Most dietary fats are classified as long-chain triglycerides, while coconut oil contains medium-chain triglycerides, which are shorter fatty acid chains.
Medium-chain fatty acids are a type of fat that our body metabolizes differently from other fats. They are quickly digested and used as a direct energy source and converted into ketones. It is known that ketones can have powerful benefits for the brain.
Coconut Medium-chain fatty acids are responsible for most of the health benefits of coconut oil.
In addition to heart and brain health, coconut oil also supports weight loss by supporting fat burning.
TAHINI AND SESAME OIL
Sesame oil is a type of oil with a high antioxidant content, and with this feature, it can protect cells and reduce the risk of heart diseases. It is also effective in providing blood sugar regulation. Sesame oil adds flavor to the food to which it is added, as well as increases its nutritional value.
There are two types, refined and unrefined. While the unrefined type can be used for lower and medium temperature cooking processes, the refined type is more resistant to heat and suitable for cooking at higher temperatures.
Another source of oil obtained from sesame is tahini. Tahini is healthy fats, B1 and B6. It is a healthy fat group alternative rich in vitamins, minerals such as phosphorus and manganese, and antioxidants.
Although tahini, which has a very valuable place in Turkish culture, is healthy, it should be consumed within portion control due to its high calorie value.
NUT AND FAT
In general, nuts are good sources of fat, fiber, and protein.
Most of the fat in nuts is monounsaturated fat, as well as omega- 6 and omega-3 are polyunsaturated fats. However, they also contain some saturated fat.
Nuts also contain a number of vitamins and minerals, including magnesium. In addition,
They can be consumed easily by paying attention to portion control in between meals.
Nuts' fats are also a healthy source of fat, and since their smoke point is higher than olive oil, they are suitable for use in cooking at higher temperatures. They are also a good source of oil to add a nice aroma to meals.
PALM OIL
Palm oil, which is known to be not a healthy oil due to its high saturated fat content.
Consumption of palm oil, which is abundant in the chocolate spreads we consume, should be restricted as much as possible.
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