There are many factors you might take into account when selecting a cooking fat, from smoke point to flavour profile. But another factor to consider is the potential health impact, particularly if you regularly use the same products. Registered dietitian Dr Sammie Gill has shared with the Express her advice on the different types of fats, and why she recommends swapping out butter for a heart-healthier alternative.
Dr Gill, who is also a senior nutrition scientist at the British Nutrition Foundation, said: “Fats come in different forms — mainly saturated and unsaturated fats. Unsaturated fats are divided into two main types — monounsaturated and polyunsaturated fats. Different fats have different effects in the body. Too much saturated fat and not enough unsaturated fat can negatively affect blood fat levels by increasing LDL ‘bad’ cholesterol which is linked with a higher risk of cardiovascular disease.
“On the other hand, monounsaturated and polyunsaturated fats are linked with cardiovascular benefits, including improvements in blood fat levels and reduced LDL ‘bad’ cholesterol.
“For long-term health, what matters most is the type of fat you eat, the amount you eat, and how often you eat it.”
Fat plays key roles in the body, including helping with the absorption of fat-soluble vitamins such as A, D, E and K, Dr Gill explained. But butter, lard and ghee are all high in saturated fat.
The dietitian added: “Butter provides around 60-65% saturated fat, lard around 40%, while ghee contains around 66-70%.
“If these types of animal-based fats are regularly part of your everyday diet and you use them in cooking, spreads, and baking, consider trying an unsaturated plant-based option instead.
“One simple swap is to replace butter, lard and ghee with oils such as rapeseed or olive oil, or spreads made from these oils.
“For example, olive oil is around 14% saturated fat whereas rapeseed oil is around 7%. More importantly, these oils are rich in monounsaturated fats.”
Some oils also offer additional potential benefits for cardiovascular health. Dr Gill said: “Rapeseed oil contains higher levels of alpha-linolenic acid (ALA) — a plant-based omega-3 with cardioprotective effects.
“If you wanted to get creative, using nut butters, light cream cheese, or smashed avocado are all good alternative ‘spread’ options that are lower in saturated fat.”
This story originally appeared on Express.co.uk
