Cooking with Confidence:
Mastering the Art of Edible Fats
When it comes to bringing that perfect food to the plate, fats play an important role in determining the taste, texture, and nutritional profiles of the food cooked. From cooking oils to ghee, it is essential to understand the multiple types of edible fats. Whether you are an aspiring chef or an individual trying to understand the reality of what goes into preparing a good meal, you have come to the right place. Here, we plan to break down and explain the multiple types of fats used while cooking, their source, and their effects on the human body.
So, let’s begin!
1. Saturated Fats
Fats that stay solid at room temperature are generally referred to as saturated fats. Often coming from animal sources like meat or dairy products, there are fats obtained from tropical products that fall in the same category. Saturated fats have been known to increase LDL (low-density lipoprotein) cholesterol, but not all of them do. For instance, coconut oil, which is high in saturated fats, is known for its exclusive medium-chain triglycerides (MCTs) that have surprising health benefits.
2. Monounsaturated Fats
These are the fats found in olives, avocados, and groundnuts, which are liquid when kept at room temperature and are often connected to good heart health. These fats, like groundnut oil, lead to an increase in HDL (high-density lipoprotein) cholesterol, also known as good cholesterol. Meals rich in monounsaturated fats are delicious, help in keeping the heart healthy, and are filled with the right nutrition for the body.
3. Polyunsaturated Fats
These are fats that contain essential fatty acids – Omega-3 and Omega-6. The human body cannot produce these fats on its own, so these when added to the diet, help in the overall functioning of the body. Omega-3 is generally found in fish with fat, flaxseeds, and walnuts. It contains anti-inflammatory properties and aids in good brain and heart health. Omega-6, on the other hand, is something that is supposed to walk hand in hand with Omega 3. To prevent excessive absorption of Omega 3 into the body, Omega 6 needs to be around to prevent complications.
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4. Trans Fats
This is a type of fat that was created to help processed foods get a longer shelf life and prevent decomposition. While it was done for a good cause, research showed that trans fat is responsible for increased heart diseases amongst people in the present times as almost every other packaged food available is processed. It is known to raise LDL cholesterol and lower HDL cholesterol in the body. Multiple countries around the world have taken steps to reduce or eliminate the presence of trans fats in the foods manufactured.
5. Dairy Fats
Dairy fats that often include butter and ghee, which are extracted from cow milk, buffalo milk, camel milk, etc., have had their share of scrutiny and appreciation. Being high in saturated fats and ghee, when consumed in moderation and under strict dietary rituals, it has great benefits to health. Ghee is known to strengthen the immune system, assist in being anti-inflammatory, and great for skin health. It is often used for prepping up Indian cuisines for its rich flavor and is something that even those who are lactose-intolerant can consume.
6. Choosing the Right and Healthy Fats
Given the day and age we live in, where every second food product comes under the legal battle for adding unhealthy ingredients, it is essential to pick the right thing for your body. When you opt for the right sources of polyunsaturated and monounsaturated fats, such as fatty fish, nuts, olive oil, and seeds, it contributes to good heart health and overall well-being. With the use of the correct cooking techniques with the right edible fats, the nutritional absorption of the body is determined.
The Past, Present, and Future of Edible Fats
In the culinary world, the past, present, and future of fats have nestled itself safely amongst flavors, textures, and nutritional awareness with each passing day. There was a time when saturated fats were the main focus due to their indulgent qualities, making traditional Indian recipes delicious and allowing us to strive for the comfort each food provides.
However, as science has progressed, people have started to learn more about the nutritional value of foods and a better understanding of fats. In the present times, saturated fats aren’t something that is favored in most kitchens worldwide; there is a lot of emphasis laid on unsaturated fats and edible oil and their benefits. The fats found in plant-based sources and fatty fish are what most people prefer.
While people have started to explore cuisines beyond their familiarity, people have become aware of the multiple types of healthy fats available and how they add flavor to their taste buds. With each passing day, more and more people are becoming aware of what they consume despite not compromising on the flavor of the food. The future holds a scenario where people are making healthy choices and are free from health complications to a large extent, yet consuming food that is close to their heart.
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Conclusion
While edible oils are plenty, the confusion of making the right choice prevails. Whether it comes to adding butter or adopting the use of olive oil for a healthy heart, each type of fat has a role to play. Making the right choice and balancing the health and the taste buds is what makes life easy.