Lowdown on fat

Baffled by what fats are actually good for you? Our lowdown on fat will make sure you’re on the right track.

There are few health subjects as controversial as fat. Not the fat on our bodies although that, of course, is the subject of endless debate, but the fat we cook with. What should we be using?

20 years ago, the answer seemed clear. We were all told to dump the lard and the butter (‘bad’ saturated fats) and go instead for corn or sunflower oils and margarines (‘good’ polyunsaturated fats). Then the fashion changed and thanks to research on the benefits of the Mediterannan diet, we were encouraged to glug on the extra virgin.

But now? Well the research on saturated fats is beginning to go into reverse. Not only is the link between saturated fat and heart disease being questioned but there are now concerns about the hydyrogenation of vegetable oils to make some margarines and the heating of vegetables oils, both of which can create harmful trans fats.

So what should you do?

Broadly speaking, the less processed your oil the better. So, extra virgin olive oil is likely to be healthier than bog standard vegetable oil. Although the health benefits of even a top grade olive oil disappear once you heat it. Olive oil has a strong taste so if you’re frying rather than making a salad, you may want to try organic rapeseed oil, which has little flavour but some health benefits. Butter is also a good choice, as a natural product, although it burns at high temperatures.

The temperature you heat your oil to is important. While people have panicked about trans fats in some margarines, what is less well known is that if you heat any oil to smoke point, it will form trans fats. The caremelisation of foods in a frying pan may be yummy, but it’s not healthy. This means the healthiest thing to if you want to fry is to put oil in a pan, and the moment it starts to smoke, add a splash of water to reduce the temperature. Of course, this means you’re not going to be able to cook chips or crisp up fish.

So, what if you are determined to fry or deep fry? Try coconut oil. Coconut oil is a saturated fat, but one that is positively good for you. Coconut oil contains something called MCTs, or Medium Chain Triglicerides. These are fats that are metabolised differently in the body from other fats. There is a theory that they cannot be stored as fat, only used for energy, so they’re great for getting lean while exercising.

So, my advice? Butter for sandwiches, extra virgin olive oil for salads, coconut oil for frying.

Lowri Turner is a nutritionist and hypnotherapist who sees clients at three clinics in London. To make an appointment, please go to www.lowriturner.com.