Talking about 'FAT'

Everyone is concerned about FAT and one of the contributing factor is our daily cooking oil. There's GOOD FAT and BAD FAT. Browsing thru the net and found this. Just to share how to choose GOOD cooking oil.

The BAD FAT consists of Saturated Fats (raise total blood cholesterol as well as LDL cholesterol i.e the bad cholesterol) and Trans Fats (raise LDL cholestrol i.e. bad cholestrol and lower HDL cholestrol i.e. good cholestrol).

The GOOD FAT consists of Monounsaturated Fats (lower total cholesterol and LDL cholesterol i.e. the bad cholesterol and increase the HDL cholesterol i.e. the good cholesterol) and Polyunsaturated Fats (lower total cholestrol and LDL cholestrol and Omega 3 fatty acids belong to this group)

Based on the above classification, the "ideal" cooking oil should contain higher amount of monounsaturated and polyunsaturated fats and with minimal or no saturated fats and trans fats.

"As long as you're using fats and oils sparingly in your cooking and preparation, it would be fine to use any one of the following "good" oils. All of the following oils are low in saturated fats and trans fats. Some have high concentration of monounsaturated fats such as olive oil. Choose corn oil, safflower oil, sunflower oil, soy oil or canola oil if you wish to fry foods as these oils have higher smoke point. It is best not to fry with olive oil as its smoke point is only about 190C/375F."

Good Cooking Oils:

• canola oil
• flax seed oil
• peanut oil
• olive oil
• non-hydrogenated soft margarine
• safflower oil
• sunflower oil
• corn oil

The following "bad" oils contain high percentage of trans fat or saturated fats. Some, such as coconut oil, even contain more saturated fats than animal products!

Bad Cooking Oils:

• Vegetable shortening
• Hard margarine
• Butter
• Palm oil
• Palm kernel oil
• Coconut oil