Choose the Right Oil for Healthier Cooking, Says Expert
When it comes to cooking, choosing the right oil can make a significant difference to your health and the taste of your food. Professor Nita Forouhi, an expert in nutritional epidemiology, often shares insights on healthy eating and reducing fat intake, including tips for frying French fries or other fried foods.
Forouhi suggests selecting an oil with a high smoke point, such as avocado or peanut oil, to minimize the formation of harmful compounds during frying. She also recommends baking or air-frying fries or other fried foods in the oven instead, which can greatly reduce fat content and enhance nutrient absorption. To further boost the nutritional value of your meal, Forouhi advises using small portions of fried foods and mixing them with other healthy ingredients.
For daily use, sunflower or vegetable oil is recommended due to their high content of essential fats for the brain and heart, and their affordability. These oils also have a low saturated fat content (5-10%) and are rich in monounsaturated and polyunsaturated fats, including omega 3 and omega 6. For variety in cold dishes, oils like coconut or avocado oil can be used, although they may not offer the same health benefits as olive oil. Modern margarines can help lower LDL cholesterol (the 'bad' cholesterol) as they contain almost zero harmful fats. Extra virgin olive oil, rich in antioxidants and beneficial compounds, is best suited for salads or finishing dishes due to its low smoke point.
In summary, choosing the right oil for your cooking needs depends on the intended use. For frying, opt for oils with high smoke points like sunflower or vegetable oil. For daily use and variety, consider sunflower, vegetable, coconut, or avocado oil. Incorporate Professor Forouhi's tips for healthier frying and portion control to enhance the overall nutritional value of your meals.
