Why You Should Be Combining Plant-Based Oils and Animal Fats in Your Diet

Plant-based oils and animal fats are essential sources of dietary fat, regularly used in cooking. However, the benefits of combining these two ingredients when preparing meals are often overlooked. Join us as we delve into this intriguing topic and uncover the reasons why incorporating both plant-based oils and animal fats in your cuisine is a culinary practice worth exploring.

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1The Role of Fats in the Body

– An important energy source: 1 gram of fat (animal fat and vegetable oil) provides the body with 9 calories, more than protein or carbohydrates.

– A good solvent for fat-soluble vitamins, mainly A, D, E, and K. The body needs oil or fat to absorb and utilize these vitamins effectively.

– An important source of many essential substances for the body, such as lecithin, essential unsaturated fatty acids, and other important biological substances.

– Regulating the body’s activities, including participation in cell membranes, nuclear membranes, and intracellular organelles. It also protects the body from temperature changes in the environment, especially cold.

– Fats also play a role in the early development of children’s intelligence and physical strength, as they are crucial for the central nervous system.

2Differences Between Vegetable Oil and Animal Fat

Similarities:

– Neither dissolves in water; they only dissolve in organic solvents like ether, benzene, and chloroform.

– Both provide 9 calories per gram.

– Comprised of fatty acids, organic compounds that include carbon, hydrogen, and oxygen.

Differences:

– Vegetable oils contain more unsaturated fatty acids and no cholesterol. Animal fats, on the other hand, contain more saturated fatty acids and can increase cholesterol levels in the blood (except for fish).

– Animal fats solidify at normal temperatures, while vegetable oils remain liquid.

– Animal fats are richer in vitamins A and D, while vegetable oils contain more vitamins E and K.

– Vegetable oils can lower bad cholesterol levels in the blood, but animal fats can increase them. Excessive consumption of animal fats can lead to atherosclerosis, high blood pressure, and diabetes.

– Vegetable oils are more easily absorbed by the body than animal fats.

3Why We Should Use a Combination of Oil and Fat

– Creating high-value biological fat: Combining animal and vegetable fats creates a biologically valuable fat that is beneficial to health. Specifically, animal fats contain vitamins A and D but lack arachidonic acid (except for fish fat) and other unsaturated fatty acids. In contrast, vegetable oils, while lacking vitamins A and D, are rich in linoleic acid, phosphatidyl, tocopherol, and more.

– The ratio of animal to vegetable fat should vary with age: For children, who need arachidonic acid – an unsaturated fat found in animal fats – a combination of 70% animal fat and 30% vegetable fat is ideal. For adults, animal fat should not exceed 60%, while for middle-aged and elderly individuals, vegetable oil should take priority, limiting animal fat to 30-40%.

Both vegetable oil and animal fat are beneficial to health and enhance the taste of food. Therefore, we should include both types of fat in our diet. However, it is essential to avoid high-temperature cooking, as it can generate toxic compounds that increase the risk of cancer.

Source: suckhoedoisong.vn

Frequently asked questions

Plant-based oils and animal fats each provide unique health benefits that are essential for optimal body function. For instance, plant-based oils are rich in omega-3 and omega-6 fatty acids, which help reduce inflammation and lower the risk of chronic diseases. Animal fats, on the other hand, are a great source of conjugated linoleic acid (CLA) and butyric acid, which have been linked to improved immune function and better gut health.

Plant-based oils, particularly those rich in omega-3 fatty acids, help reduce inflammation in the body by competing with omega-6 fatty acids for conversion into inflammatory mediators. When there are more omega-3 fatty acids present, the body produces fewer inflammatory substances, leading to reduced inflammation and a lower risk of inflammatory-related diseases.

Conjugated linoleic acid (CLA) is a type of fat mostly found in meat and dairy products. CLA has been linked to a range of health benefits, including improved immune function, enhanced bone mass, reduced body fat, and better blood sugar control. Some studies also suggest that CLA may have anti-cancer properties.

It’s important to include a variety of healthy fats in your diet. You can consume plant-based oils like extra virgin olive oil, avocado oil, and nut oils. Avocados, nuts, and seeds are also excellent sources of plant-based fats. For animal fats, opt for grass-fed meat and dairy products, as they tend to have a higher content of beneficial fatty acids. Cooking with a combination of these fats can also help ensure you’re getting a good balance.

While both plant-based oils and animal fats offer important health benefits, excessive consumption of either can have negative effects. Oils are calorie-dense, so overconsumption may lead to weight gain. Additionally, certain plant-based oils, when heated to high temperatures, can form harmful compounds. As for animal fats, excessive intake, especially of processed meats high in saturated fat, has been linked to an increased risk of heart disease and other health issues. As with most things, moderation is key.
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