Fat is an essential part of the diet, helping the body function properly. Oils and fats not only provide energy but also contain essential fatty acids that aid in the absorption of fat-soluble vitamins such as A, D, E, and K. Therefore, even if you are on a diet, you should not skip using healthy oils. So, what are some oils suitable for dieters?
1. Who Should Limit Cooking Oil Consumption?
Vegetarian oils, including various plant oils, offer many health benefits. Olive oil, canola oil, sunflower oil, hazelnut oil, and almond oil are known for their high monounsaturated fat content. Monounsaturated fats contribute to better cholesterol levels and lower the risk of heart disease and cardiovascular conditions.
Although vegetarian oils are good for cardiovascular health, they should be used in moderation. The following groups should particularly limit their intake of oils, especially those from animal fats:
- Overweight or obese individuals;
- Those on a weight loss or fat-reducing diet;
- Individuals with cardiovascular conditions such as atherosclerosis, lipid disorders;
- People with type 2 diabetes.
2. Which Oils Are Suitable for Dieting?
People on a diet should limit their oil intake but not eliminate it entirely. Dieters should choose vegetarian oils. Here are some oils suitable for those on a diet:
2.1. Olive Oil
Olive oil is rich in vitamin E and acts as an antioxidant. The main fatty acid in olive oil is monounsaturated fat called oleic acid. Studies have shown that oleic acid may have anti-cancer and anti-inflammatory properties.
In addition, olive oil contains antioxidant compounds known as oleocanthal and oleuropein. These compounds may have anti-inflammatory effects, including lowering blood pressure and helping to prevent LDL (bad) cholesterol oxidation.
Research has found that olive oil contains compounds beneficial for cardiovascular health and may help prevent metabolic syndrome conditions like obesity, blood lipid issues, and type 2 diabetes.
2.2. Avocado Oil
Avocado oil has a neutral flavor, similar to avocados, making it suitable for both sweet and savory dishes. It has a similar nutritional profile to olive oil, with a high oleic acid content beneficial for the heart. A review concluded that avocado oil retains its nutritional quality at both low and high temperatures. The quality and nutritional content of avocado oil depend on factors like where the avocados are grown and the extraction method used.
Some previous animal studies have shown that compounds in avocado oil may help lower blood pressure, LDL cholesterol, and triglycerides, and protect the liver in response to metabolic diseases, reducing the risk of cardiovascular conditions. Avocado oil may also help reduce blood sugar levels after meals and overall cholesterol levels. Additionally, it may be beneficial for alleviating joint pain associated with osteoarthritis and enhancing nutrient absorption while protecting cells from damage caused by free radicals, according to small human and animal trials.
2.3. Sesame Oil
Sesame oil is one of the cooking oils suitable for dieters. It is high in antioxidants beneficial for the heart, such as sesamol and sesaminol, which may offer various benefits, including potential neuroprotective effects against diseases like Parkinson’s.
Moreover, a study in people with type 2 diabetes showed that using sesame oil for 90 days significantly improved fasting blood sugar levels and long-term biomarkers for blood sugar control. Sesame oil has a light nutty flavor and is good for various dishes, ideal for sautéing, cooking, and even making salad dressings.
Note that regular sesame oil is different from toasted sesame oil. Toasted sesame oil has a richer nutty flavor and is better suited for finishing dishes rather than cooking.
2.4. Flaxseed Oil
Flaxseed oil is a source of alpha-linolenic acid, an excellent omega-3 fatty acid. In addition to cardiovascular benefits, omega-3 is a type of polyunsaturated fat that your body cannot produce on its own. Omega-3 can reduce inflammation, thereby lowering the risk of some types of cancer. Specifically, flaxseed oil may help alleviate symptoms of arthritis.
Flaxseed oil also contains omega-6 fatty acids, which are important for your health. A study found that higher levels of linoleic acid (the most common omega-6 fatty acid) are associated with a lower risk of heart disease, stroke, and early death.
2.5. Walnut Oil
Walnut oil is a healthy choice and a good source of omega-3 fatty acids, primarily alpha-linolenic acid. Research even suggests that a diet including walnut oil (and walnuts themselves) may have protective effects on the heart and help the body better cope with stress.
Another study found that individuals with higher omega-3 levels in their red blood cells had better cognitive function in middle age.
Source: https://www.everydayhealth.com/news/best-worst-oils-health/
3. Notes on Using Oils for Dieting
Using vegetarian oils from plants as part of a diet is essential for providing the body with necessary nutrients. If you are overweight, obese, or have metabolic and cardiovascular conditions, proactively learning about and taking care of your health through a healthy diet, including using plant-based oils instead of animal fats, is crucial. This will help improve your health, prevent disease, and enhance longevity. When using oils for dieting, keep the following points in mind:
- Avoid completely eliminating oils; instead, include a moderate amount of healthy oils in your diet.
- Different individuals have different fat needs.
- Each oil has different temperatures at which it remains stable, so avoid degradation.
- Limit fried foods and use oils in salads and mixed dishes for a healthier approach.
This article has provided information on various oils suitable for dieting. Using healthy and appropriate oils will help you improve your health, prevent diseases, and lead a longer, healthier life.
References: Everydayhealth.com
