Gil Avidor Aloni interviews the clinical nutritionist Merav Mor-Ofir on the subject of oils and fats (Walla system!)
Despite the bad name it got, fat is an important and essential component as part of a healthy and balanced diet.
Merav Mor-Opir, a clinical nutritionist, was a guest on the podcast "Nutrition on the agenda" and explained that "fats play an important role in the development of the brain and cells of the nervous system, they play a crucial role in the structure of the body's cells, they are used as a component of hormones such as sex hormones, they play an important role in being a carrier for vitamins A, D, E, K, and also in the absorption of carotenoids - the pigments found in plants."
In order to enjoy the benefits of fat for our health, we need to know how to consume it from the right sources.
In the book "Choosing correctly", written by Mor-Opir together with Professor Ram Reifen from the Hebrew University, the group of foods rich in fats is divided into three levels of preference: foods that should be preferred, foods that should be consumed in moderation and foods that should be minimized.
In the group of foods to be preferred, first and foremost are whole foods, including avocados, almonds, nuts and seeds.
In addition to being a source of fat, whole foods have additional health benefits as they are a source of vitamins, minerals, dietary fiber, vegetable proteins, antioxidants and anti-inflammatories.
Alongside the whole foods is extra virgin olive oil rich in phenols, a central component of the Mediterranean diet, the regular consumption of which can help improve the lipid profile in the blood, reduce oxidation and inflammation, and reduce the risk of atherosclerosis, cardiovascular disease, obesity, type 2 diabetes and cancer.
Contrary to what many think, in addition to being the most recommended oil for consumption, quality olive oil is also the most recommended oil for frying due to being a rich source of oleic acid, a relatively stable acid during heating processes, which, in addition, contributes to reducing blood cholesterol levels.
"The antioxidants in the olive oil contribute to its stability during frying and they also migrate later to the fried food."
Better with olive oil.
Frying pancakes (Photo: Giphy)
For those looking for a cheap alternative with a more refined taste, the most recommended oil for frying after olive oil is canola oil, which is also a source of monounsaturated fatty acids, which makes it more stable in frying compared to other oils.
More in Walla!
This is what half a teaspoon of olive oil a day can do for your heart
To the full article
In the group of foods rich in fats that should be consumed in moderation, are peanut oil, sesame, sunflower, corn, soy and grape seed oil.
The reason for this is that they are a source of polyunsaturated fatty acids, fatty acids that are extremely sensitive to heating processes.
"As soon as we heat oil, we expose it to the process of producing substances that may be harmful with increased consumption, substances that increase the oxidation and inflammation processes in the body, which may increase the risk of diseases," Moore-Opir explained.
Just before frying:
3 things that will happen to you if you overdo it with frying, and 3 ways to avoid it
from the oven to the grill: this is how you will cook healthier with the top 6 techniques
In the group of foods rich in fats whose consumption is recommended to be minimized are the oils and solid fats rich in saturated fatty acids or trans synthetic fatty acids, this is because their increased consumption may increase blood cholesterol levels.
Saturated fat is also found in animal foods, including chicken fat, turkey, beef and milk fat, and also in vegetable oils such as palm oil and coconut oil, which many think of as a health food but in fact it is also rich in saturated fat and therefore it is recommended to minimize its consumption.
For more information on oils, fats and their health effects - listen to the full interview.
health
Nutrition and diet
Tags
Oil
Olive oil
Saturated fat
Hanukkah
frying
