Vegetable oils are plant based, but they are not whole foods. Basically, oil is just fat extracted from olives, nuts, seeds, corn, palm, coconuts or other sources. Oils are the processed remains of plant foods, and have no nutritional value.
Not really. All oils weaken the endothelial cells that line your arteries. Olive oil jumped to the top of the health food list when the Mediterranean Diet came into vogue. However, Mediterranean people most likely have healthier hearts due to their higher intake of vegetables and fruits, and low consumption of red meat and processed foods.
Another misconception about oil was generated by reports that people need to consume more Omega 3 fatty acids, from fish, nuts, seeds and oils. The reality is, that people are supposed to have a balance of Omega 3 and Omega 6 fatty acids, a ratio of 1:1. The Standard American Diet (SAD) contains vastly more Omega 6 fatty acids, as they are prevalent in processed foods, which contain corn, soybean, sunflower, or safflower oils, so people eating the SAD have a ratio, by some reports, of around 1:30. The answer is not to increase consumption of Omega 3 fatty acids, but to decrease intake of foods high in Omega 6 by reducing or eliminating processed foods.
Since fat contains twice the calories per measure than carbohydrates and protein, a food that is 100% fat is extremely high in calories. You can enjoy 3 cups of air-popped popcorn for about 90 calories, but cook it in just 2 tablespoons of oil and you will consume over 300 calories. You do need to consume fat, but it's much healthier to consume whole, fiber rich foods likes avocados, nuts, seeds, beans, seaweed and tofu.
It's not hard to cook without oil, and one of the benefits is realizing how oil masks the flavors of food. When stir-frying, heat the pan before you add your food. If the food starts to stick, add a splash of water and continue stirring. For baked goods, there are several plant based substitutions for oil or butter, like applesauce or almond butter. Instead of tossing vegetables in oil prior to roasting, try tahini mixed with a little mustard, curry powder, or hot sauce.
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