Cooking Oils and Your Diabetes Diet

We have fat labeled as bad, but this is not all true. Fat provides us with energy and also the essential fatty acids we need for better health. One of the main things that fat does for us is help our skin tone to stay healthy looking, regulates our metabolism in digestion, and contributes to prostaglandins. Prostaglandins control other body processes which are essential. The vitamins A, D, K and also E are helped by dietary fat as far as the absorption of it. Your appetite is also satisfied by the consumption of dietary fat.

Cooking oils play a large role in your diabetes meal plan.

Now, don't think that a diet too high in fat is good for you. This is not true. Any diet that is very high in fat consumption will promote many health problems including obesity, types of cancer, heart disease especially coronary artery disease, and cholesterol. For the most part, your diet should include 35% of your calories in fat daily.

Your fat that is saturated fat is the bad fat. Saturated fat is the one that raises LDL, or bad cholesterol levels. When these levels are raised in the blood, this is what causes heart disease. Less than 7% of your calories should come from saturated fat alone.

Dietary cholesterol is defined mostly as a fatlike substance. These are foods of animal origin. These fats can also raise LDL cholesterol levels. Your diet in order to keep it on the healthier side, should contain just 200mg a day.

Fats that are essential for your health as a diabetic should include more of the monounsaturated fats, polyunsaturated fats, and also not to mention a fat type called polyunsaturated



Now, don't think that a diet too high in fat is good for you. This is not true. Any diet that is very high in fat consumption will promote many health problems including obesity, types of cancer, heart disease especially coronary artery disease, and cholesterol. For the most part, your diet should include 35% of your calories in fat daily.

Your fat that is saturated fat is the bad fat. Saturated fat is the one that raises LDL, or bad cholesterol levels. When these levels are raised in the blood, this is what causes heart disease. Less than 7% of your calories should come from saturated fat alone.

Dietary cholesterol is defined mostly as a fat-like substance. These are foods of animal origin. These fats can also raise LDL cholesterol levels. Your diet in order to keep it on the healthier side, should contain just 200mg a day.

Fats that are essential for your health as a diabetic should include more of the monounsaturated fats, polyunsaturated fats, and also not to mention a fat type called polyunsaturated Omega 3 fatty acids. Nuts and vegetable oils such as canola, olive, safflower and sunflower oil are plant sources that are higher in monounsaturated fats. Walnuts and soybean oils are also of the best kind for health.

As I discussed in a previous article, the omega 3's are found in seafood such as mackerel, salmon, sardines, tuna, albacore tuna, and lake trout. Some plant sources however are high in omega 3's like flaxseeds, and walnuts. Your omega 3 sources are the ones that lower the risk of heart attacks by preventing blood from clotting and sticking to artery walls.

A lot of your cooking oils are made up of 100 percent vegetable oils. They contain no additives or preservatives. Vegetable oil comes from seeds of the plant. This is true in the sunflower, palm kernel, grapeseed, sesame, soybean, cottonseed, and safflower oils.

Cooking oils such as olive, peanut oil, coconut and sunflower oils come from the plant becoming crushed to produce the oils. After being crushed, the oil is either crude or refined. Your crude oils are the oils which have a cloudier appearance, whereas refined oils have a clearer one. Your crude oils have more flavor than in the refined oils, and also a shorter shelf life.

Chemical solvents are the way most cooking oils are taken from plant material in the ground. Once removed from the ground, the oil is naturally cleaned, refined, and distilled. After this process is done, a clear looking oil is produced.

Any type of fat which means cooking oils, contain mixtures of saturated, monounsaturated and also polyunsaturated fatty acids.

The fatty acids, which are the units where fats are made up, have differences in the amounts of hydrogen they contain. Your saturated fats contain the most hydrogen. Monounsaturated and polyunsaturated fatty acids have less hydrogen.

Your vegetable oils will have high amounts of unsaturated fats and little of saturated fats. The oils that are coconut, palm, and palm kernel oil, are more solid at room temperatures than your other vegetable oils.

Cooking oils will oxidize and also hydrogenate if heated over and over to a high temperature, such as in frying foods. The fats than become more saturated and will have more transfat. To oxidize fat in home cooking though, is not easily done.

Your oils that would be high in monounsaturated fat are almond oil. This oil is better if you use it in cold dishes so that it keeps the flavor of it.

Avocado oil is tasty used as a salad dressing. This oil has a lite nutty flavor to it.

Canola oil comes from rapeseeds. It is favorable in omega-3 fatty acids, and also low in saturated fat.

Your hazelnut oil is made from hazelnuts that have been roasted. It is also good for salads or cold foods to keep the pleasant flavor.

Olive oil is extracted from oilives. You'll notice that olive oil is either called virgin, or extra-virgin. This means there has been no chemical treatment from processing it.

Steamed cooked peanuts is where your peanut oil is coming from. It is best used in cooking methods with high heat as in frying foods. It is good in the frying method also because it does not remove flavors.

Pressing roasted pumpkin seeds creates a pumpkin seed oil. This oil has a fine nutty taste to it.

A mild oil is rice bran oil. Extracted from the husk and germ of rice, it is used usually in Asian cuisines. When deep-frying foods, this is another good choice.

Pressed oil such as sesame oil comes from sesame seeds that are untoasted. This oil is light-colored if the seeds are not toasted, or darker if toasted. The sesame seed oils are good sources for polyunsaturated or else monounsaturated fat.

Your cooking oils that are high in polyunsaturated fats are:

Flaxseed oil Flaxseed oil is derived from the seeds of the flax plant. It can be used as a dietary supplement. It is also good as an Omega-3 source in your diet plan.

Corn oil Corn oil is tasteless and produced from the germ of the corn kernels. It is the oil used a lot in your margarines and economical to buy.

Cottonseed oil The seeds of the cotton plant are how this oil is made, and lint removed. Potato chips and other crispy snack foods are made out of this source.

Enova Soybean and your canola oils are made and processed in this oil type. Enova is really no different than other cooking oils.

Grapeseed oil This oil is medium yellow and derived from the seeds of various grapes. It is good for frying foods and used in stir-frying and also marinades.

Safflower oil Made from seeds of the safflower plant, this oil is colorless and has no flavor. It is a salad dressing favorite since it does not become solid when in the refrigerator.

Soy bean oil This oil is mild and made by cracking soybeans and then drawing out the oils from there. It is an essential oil in omega-3.

Walnut oil Your walnut oil is taken out of the walnut and has a taste that resembles nuts. It is another oil high in omega-3 sources.

Sunflower oil Sunflower seeds are what makes up this oil. It is a great oil for many purposes and also is higher in monounsaturated fats.

Cooking oils that are high in saturated fats include coconut oil, palm kernel oil, and also palm oil. Palm oils are high in beta-carotene which is a good thing, but since it is high in saturated fat, you have to watch your allowance since saturated fat is the bad fat.

Always select oils that are low in saturated fat. Refer back to this article as a good reference for the best in your choices.