Whether it’s canola, avocado, sunflower or coconut oil, these kitchen staples play an important part in creating everyday meals for your family – so it pays to know what you’re cooking with!
There are plenty of options available at the local supermarket, but some choices are healthier than others.
Coconut oil, for example, has been touted as the next big health craze – but the Heart Foundation recommends Kiwis avoid using it as their main cooking oil in favour of unsaturated plant oils instead.
“The major issue is that coconut fat is saturated fat,” says registered dietitian Anna Richards.
“There is no basis for the current coconut trend and I would recommend using a monounsaturated fat such as olive, avocado, canola or peanut.”
Monounsaturated fats are better for you because they don’t raise cholesterol levels in the body, and they help balance the ‘bad’ and ‘good’ fats in the blood – so opt for plant-based oils such as those mentioned above.
In general though, Ms Richards says most Kiwis should aim to reduce the amount of total fat in their diet to under 1-2 tablespoons a day. Keep in mind that for every gram of fat or oil you consume, you’re getting 9 calories – whereas protein and carbohydrates each give you just 4 calories per gram.
However, that doesn’t mean you need to be calorie-counting right down to the last gram! In fact, keeping it simple is often your best bet.
“My basic philosophy around food is fresh and natural,” says Ms Richards.
That means more whole foods, less processed foods and lower fat choices wherever possible. If you do choose to cook with a fat, use monounsaturated varieties.
“If you keep it simple, you generally get a pretty balanced diet,” says Ms Richards.
