Oils: The Good, Bad, and Ugly

Snack Smarter: Avoid Hidden Saturated Fats and Unhealthy Oils

We all love a good snack. But what if we told you that some snacks – including snacks that claim to be “better for you” – may be silently harming your health? Unfortunately, many popular snacks contain saturated fats and unhealthy oils, which can significantly contribute to serious health problems like heart disease and obesity. Here’s how to spot the culprits and a glossary of oil types to help distinguish good oils from bad oils.

The Downside of Delicious: How Saturated Fats and Unhealthy Oils Impact Your Health

• Heart Health Woes: Saturated fats, found in fatty meats, processed foods, and some dairy products, raise your "bad" LDL cholesterol levels. Over time, this high LDL cholesterol can clog your arteries, increasing your risk of heart disease, stroke, and even heart attack.
• Packing on the Pounds: Unhealthy oils, like those used in deep-frying and many commercially baked goods, are high in calories and often devoid of essential nutrients. This can lead to weight gain and contribute to obesity, a risk factor for numerous health complications.

Decoding the Label: How to Spot Sneaky Fats and Oils on Product Packaging:

Don't let confusing labels or clever marketing mislead you. Here's how to identify the harmful ingredient on the nutrition panel:

• Saturated Fat: Look for this specific term on the packaging nutrition label. Aim to keep saturated fat intake between 5% - 6% of your daily calories, according to the American Heart Association.
• Hydrogenated and Partially Hydrogenated Oils: These terms indicate unhealthy trans fats, notorious for raising bad cholesterol. Avoid them completely.
• Hidden Culprits: Watch out for vague terms like "vegetable oil" or "palm oil." These can sometimes be sources of unhealthy fats. For example, although “vegetable oil” starts out as unsaturated, when it is heated to a high temperature during food processing it creates trans fat.

Oil Glossary: Navigating the Snack Aisle

• Expeller Pressed High Oleic Sunflower Oil: This oil is extracted from sunflower seeds using a mechanical press. It's high in monounsaturated fats (considered "good" fats) and has a neutral flavor, landing it on the ingredient list for many of the newer, or reformulated snacks, and also making it a good option for high-heat cooking like stir-frying. (Low in Saturated Fat)
• Safflower Oil (High Oleic): Similar to sunflower oil, safflower oil is high in monounsaturated fats and has a high smoke point, making it suitable for frying. Look for varieties labeled "high oleic" for an even higher monounsaturated fat content. (Low in Saturated Fat)
• Peanut Oil: This popular oil ingredient is a good source of monounsaturated fats with some amount of saturated fat. 1 tablespoon of peanut oil contains 2g of saturated fat - Those with peanut allergies should be mindful, as some foods and snacks may contain peanut oil as a processing agent even when peanuts are not an ingredient. (Low to moderate in Saturated Fat)
• Extra Virgin Coconut Oil: Unlike most vegetable oils, coconut oil is high in saturated fat. However, some research suggests the type of saturated fat in coconut oil may have different health effects than those found in animal products. More research is needed, but for now, use coconut oil sparingly. (High in Saturated Fat)
• Cocoa Butter: This fat, extracted from cocoa beans, is a component of chocolate and contains saturated fat. While it does contain saturated fat, it also has a good amount of monounsaturated fats. In moderation, dark chocolate can be part of a healthy diet. Most milk chocolates, on the other hand, contain a higher concentration of cocoa butter along with more dairy/cream, which also contains saturated fats. Opting for dark chocolate is generally better for you, for this reason. (Contains Saturated and Monounsaturated Fats)
• Partially Hydrogenated Oil: This type of oil undergoes a process to solidify liquid vegetable oils. In this process, some of the healthy fats are converted into unhealthy trans fats, which raise bad cholesterol and increase the risk of heart disease. Avoid any foods that list "partially hydrogenated oil" in the ingredients list. (High in Trans Fat)

Snacking Savvy: Making Healthy Choices

Making informed choices doesn't mean sacrificing flavor. Here are some tips for indulging in healthier snacks:

• Embrace the Power of Plants: Fruits, vegetables, nuts, seeds, and of course, legumes (lentils!) will keep you in the right direction. They are naturally low in saturated fat and packed with beneficial nutrients and fiber.
• Baked is Best: Choose baked versions of your favorite snacks. They are generally lower in fat than their fried counterparts. Roasted typically involves some sort of oil, so read the labels to understand which kind is used.  Dry roasted indicates no oil.

Remember, small changes add up. By being mindful of what you snack on and opting for healthier oils, you're taking a big step towards a healthier future.

Photo Credit: Photo by Karolina Grabowska via Pexels