food
GO O D A N D H EA LTH Y
SKILLET-ROASTED
VEGETABLES
Recipe on page
186
WHY OILS ARE
GOODFORYOU
In general, vegetable oils are
lower in saturated fat than
other cooking fats, such as
butter. That’s helpful to
know, because saturated fats
raise blood cholesterol levels.
While vegetable oils
have saturated fat, they also
provide monounsaturated
and polyunsaturated fats,
which provide protection
against heart disease.
But, nutritionists urge—
as with all foods that have
healthful properties—don’t
focus on just one type to the
exclusion of others.
No single oil is ideal for
health—or cooking. “The
best choice is to use a variety
of oils,” says David Baer,
research physiologist at the
USDA who studies the role of
fats in our health. Penny M
.
Kris-Etherton, Ph.D., R.D.,
Professor of Nutrition at
Penn State University, agrees.
“I keep small bottles of olive,
canola, soybean, peanut, and
maybe a specialty oil on hand,
and choose based on what
A Smart Drizzle
To get m axim um health benefit,
co o k w ith a varie ty o f vegetable oils.
BY MARGE PERRY PHOTOS ANDY LYONS FOOD STYLING JILL LUST RECIPES LAURA MÄRZEN
W H A T A R E T H E Y ?
OILS ARE THE
DO-IT-ALL INGREDIENT. They help food brown, keep it from
sticking to the pan, add flavor, and enhance texture. And when eaten in
the right amounts, they can be good for you.
On a typical supermarket shelf you’ll find canola, olive, soy, corn,
safflower, sunflower, and specialty oils such as avocado and grape seed.
So how do you choose? All oils are pure fat—about
14
fat grams and
120
calories per tablespoon. Where they differ is in the kinds of fats they
contain (see “How They Compare,”
page
190
).
I’m
cooking.” Her choices,
she says, range from
inexpensive to costly, from
flavorless to flavorful, and
offer the full complement of
health benefits.
Bottom
line: Vegetable
oils can help keep your heart
healthy, and they have anti-
oxidants that may prevent
cancer and other diseases.
184
APRIL 2009 BETTER HOMES AND GARDENS
