Oils and Fats to Consume In Moderation
Some fats are nutritious and beneficial to the body but should still be consumed in moderation if they are eaten. Many contain high levels of Omega-6 fats and can therefore mess up the balance of fats in the body.
- Flaxseed Oil– Though it contains a good amount of Omega-3s, it also has a lot of Omega-6s and its high Polyunsaturated fat content makes it prone to oxidation if heated.
- Walnut Oil– Also high in Omega-6 fats, but it has a great rich taste and can be safely used occasionally in dressings or desserts. It also has a slightly higher resistance to oxidation at higher temperatures than other nut oils.
- Macadamia Nut Oil– Though expensive, it is great in salad dressings or mayo. It has a lot of monounsaturated fats and low levels of polyunsaturated fats.
- Nuts– Most types of nuts (remember peanuts are not nuts) are a good source of protein and healthy fats and can be eaten in moderation without problem. Just check to make sure they haven’t been cooked in vegetable oils, which is often the case. Nuts also contain phytic acid, so consuming them in excess can be problematic for tooth and bone health.
What to Do With the Vegetable Oils You Have Already?
If you already have some of the unhealthy vegetable oils in your house… don’t eat them! If you’re not a fan of waste either, use them up in other ways. They can be used to make homemade play dough or floor cleaner. You can also stick them in your shed for oiling tools.