|
Saturated Fat |
BAD |
|
Mono-unsaturated Fat |
Better, even good. May be bad for diabetics in quantity. |
|
Polyunsaturated Fat |
GOOD |
|
Trans Fat, hydrogenated fat |
AVOID |
For general use, the best oil to use for cooking
is RAPESEED OIL, cold-pressed if you can afford it - this is better as
higher temperatures in processing can cause creation of some trans fats.
This applies
to UK and Europe only. In the USA, avoid non cold-pressed rapeseed (canola)
oil, as US-sourced rapeseed oil will probably have high
levels of trans fats from processing.
Fish oils are very good, but have strong flavour and odour which can be a problem for cooking! Next best are olive, grapeseed, peanut, and sunflower oils, but these are reported to increase insulin resistance in diabetics.
Keep animal and dairy fats to a minimum, and avoid trans or hydrogenated fats at all costs.
Animal Fats, dairy
Increase cholesterol, promote obesity, increase insulin resistance. Pretty well all bad news.
Sources include olive oil, grapeseed oil, ground nut oil, peanut oil, flaxseed oil, sesame oil, corn oil, popcorn, whole grain wheat, cereal, oatmeal, safflower oil, sunflower oil.
Increase HDL (High Density Lipoproteins) which counteracts the effects of cholesterol; this is a good effect. Have been implicated in increasing insulin resistance; so overall effect is mixed. Diabetics in particular should not consume too much of these.
Sources: grain products, fish and sea food (herring, salmon, mackerel, halibut), soybeans (not soya oil, which is solvent-extracted and may be hydrogenated), and fish oil.
Polyunsaturated fat lowers LDL cholesterol, increases HDL, which is good. It does not appear to increase insulin resistance, so pretty good all round.
Omega-3 fatty acids in fish oil, fish and seafood lower the total amount of fat in the blood, which can lower blood pressure and decrease the risk of cardiovascular diseases.
Omega-6 fatty acids also reduce the risk of cardiovascular disease, but are said by some to contribute to allergies and inflammation.
Unsaturated fat that has been industrially created by hydrogenating plant oils. Often present in margarine and other processed fats and foods.
AVOID LIKE THE PLAGUE. These cause obesety, increase in cholesterol, increased risks of heart problems.
usually = saturated fat.