FATS AND OILS
Fat is a necessary element for our body, as long as, we know what it is, what quantity we consume and how we use it in cooking. Fats contribute to a healthy body, providing energy and vital nutrients. Without fats, food would be unnecessary. However, to ensure health, it is important to look at both the total amount and the type of fat in our diet, as excessive consumption of fats, in general and saturated fats in particular, favors the development of diseases such as coronary heart disease and obesity.
In addition to the main sources of animal fat (meat and its products, eggs and dairy products such as butter, cheese, milk and cream), there are fats of vegetable origin, those found in plant seeds (eg sunflower seeds, corn ), fruits (eg olives, avocados) and nuts (eg pistachios, almonds). The oil is first produced by washing and crushing the seeds, fruits or nuts, and then heating and removing the oil using specific methods. The oil is then refined to remove the undesirable odor, flavor, color or some factors that affect purity. Some oils, like virgin olive oil, coconut oil, and others, are created directly from the seed or fruit without any refining and cold pressing that preserves most of the nutritional characteristics. The olive oil we use in our recipes belongs to this last category, is extra virgin oil of cold pression.
Fat is one of the three key ingredients to be taken through nutrition for the healthy growth and health of the body. The other two are proteins and carbohydrates. Fat is also a concentrated source of energy as 1 gram of fat offers the body 9 calories. In addition, stored fat protects bones and organs, maintains body temperature in a narrow range (thermal insulation) and is an essential component of the cell membranes that surround, preserve and shape our cells.
The total daily intake of fat in our diet based on the recommendations of international bodies and organizations should not exceed 30-35% of the total calories we eat daily. The amount we need to consume daily depends on the type of fat. For maximum health benefits, scientists recommend the largest percentage to come from monounsaturated fats (source olive oil).
|Olive oil||Corn oil|