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Cooking with healthy fats -

That said, it too is an almost magical agent. It does everything for Jews that pork fat does for gentiles; and unlike lard and butter, both of which congeal and solidify at room temperature, schmaltz, as gold as a Krugerrand, pours clean and clear at the dinner table.

There can be no chicken soup without the "gold coins" that float on top; no chopped liver , no true potato latkes or kugels — essentially the whole of Jewish food. And, lest it seem that you can file it away under Judaica, consider this: There can be no chicken gravy, no chicken dumplings, no fried chicken without a goodly amount of the stuff dissolved into it.

Never heard of this one? Welcome to the club. Rendered beef kidney suet has traditionally been considered a secret and infallible elixir, an invisible, flavorless fat that holds within its ivory body the very essence of beef. Age it and a quick swipe can make commodity meat straight out of the Cryovac taste as if it had spent a month in the box.

Add a little to any hot pot, from pot-au-feu to sukiyaki, and the thing is twice as good. Truly well-marbled meat is rarely easy to find, and always expensive; a little of this stuff supplies nature's defect, and provides the most unskilled chef with a shortcut to greatness.

Sometimes people ask me what my favorite meat is. Actually, I ask them to ask me. As soon as the question begins, I interrupt them with these magic words: lamb fat. I can't think of a single item on this list that I truly look forward to eating on its own.

When salty and sizzling and brown, lamb fat has a piquant gaminess all its own. And when you add it to some roasted potatoes or hash browns, watch out!

It's pure nitro. Lamb fat is one of the only reasons we can enjoy lean meats that have been frozen solid and flown halfway around the world; it's one of the only reasons we can enjoy lamb shanks, a cut which is — in every other animal — so bad that we don't even let it into soup.

Lamb fat is everything. For me; otherwise it would be higher on the list. Gourmands among Eatocracy readers may be surprised to find duck fat so low in the hierarchy of grease. After all, along with goose fat, this is the soul of so many great things: cassoulet, duck fat french fries, rillettes, and of course, any number of applications, like pie, that a person who shuns fat might require.

All that said, duck fat is hard to get, and in nearly all cases can be replaced with schmaltz. I realize these rankings are slightly subjective, but they are to make a point, that being that not all fats are created equal, but that all of them are better than vegetable oil.

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Put Some Respect on the Bacon Grease Jar. Thousand-Layer Duck Fat Potatoes. These diets also tend to increase blood pressure. For many people, low-fat diets are not satisfying. People finish a meal and within a few hours, they are hungry again, seeking more low-fat fixes for their hunger.

This vicious cycle leads to weight gain and, in turn, to the conditions associated with excess weight such as blood triglycerides, low HDL cholesterol, high blood pressure, and diabetes. Amy Myrdal Miller : Some foods in their natural state contain little or no fat—for example, most fruits, vegetables, whole grains, dried beans.

And of course these are healthy choices. For example, low-fat and non-fat salad dressings are nearly always higher in sugar and salt. Over the past 30 years in the U. In fact, study volunteers who follow moderate- or high-fat diets lose just as much weight, and in some studies a bit more, as those who follow low-fat diets.

For some people, high intake of carbohydrates, particularly if they come from refined rather than whole grains, can make weight control more difficult.

Willett : Some types of fats are healthier than others. Unsaturated fat is the healthiest type of fat. Plant oils, such as olive, canola, corn, peanut and other nut oils; nuts, such as almonds, peanuts, walnuts, and pistachios; avocados; and fish, especially oily fish such as salmon and canned tuna, are excellent sources of unsaturated fat.

Eating unsaturated fat in place of refined grains and sugar can improve blood cholesterol profiles and lower triglycerides, and in turn, lower the risk of heart disease.

It is essential to include a special kind of unsaturated fat, called omega-3 fats, in the diet; good sources include fish, walnuts, flax seeds, and canola oil. Keep in mind that omega-3 fats from marine sources, such as fish and shellfish, have much more powerful health benefits than omega-3 fats from plant sources, like walnuts and flax seeds.

The best strategy is to limit foods that are very high in saturated fat, such as butter, cheese, and red meat, and replace them with foods that are high in healthy fats, such as plant oils, nuts, and fish.

An alternative approach is to just use a very small amount of full-fat cheese, butter, cream, or red meat in dishes that emphasize plant foods such as vegetables, whole grains, and legumes.

Trans fat from partially hydrogenated oil oil that has been chemically processed to make it more shelf-stable is especially bad for health. Eating just a small amount of trans fat on a regular basis raises the risk of heart disease.

Many food makers are cutting trans fats from their products and replacing them with healthier fats. Keep in mind that most foods contain a mix of fats.

The key to a healthy diet is to choose foods that are higher in unsaturated fat than saturated fat—and that do not contain any trans fat. Willett : Many food manufacturers are already removing trans fats from their products and replacing them with healthy fats. Similarly, many restaurants are removing trans fat from their menu items, so this is a big help.

But you still need to pay attention to nutrition labels, to make sure that the food you buy does not contain any trans fats. This may not sound like a lot of trans fat.

But if you eat several servings a day of these foods, your trans fat intake can really add up. So to make sure that a food you are buying is truly trans fat free, check the Nutrition Facts Panel to make sure it has 0 grams of trans fat—and check the ingredients list to make sure it does not contain any partially hydrogenated oil.

Willett : Coconut oil and palm oil are higher in saturated fat than other plant oils. They are less harmful than partially hydrogenated oil, which is high in trans fats. But they are less beneficial for the heart than plant oils that are rich in unsaturated fats — olive, canola, sunflower, and other oils.

Coconut oil increases good cholesterol, which may make it a good choice when cooking a dish that needs a little hard fat. Read more about coconut oil and health. Fried foods are high in calories, and it is important to think about calories, because most of us need to keep our calories in check to avoid gaining weight.

Myrdal Miller : Sweet potatoes are a great alternative for frying. Or you could just try making a smaller portion of fried potatoes, or pairing fried potatoes with other vegetables. Or you could try ordering a half-sized portion of fried food along with a small salad.

Do I need to watch my percentage of calories from fat? Willett : No. Focus on choosing foods with healthy fats. Willett : Try following a healthy fat, healthy carb diet, using two nutrition tools from Harvard School of Public Health as your guide: The Healthy Eating Plate and the Healthy Eating Pyramid.

The Healthy Eating Plate offers a simple blueprint for a healthy meal: Fill half of your plate with vegetables and fruits, save a quarter of the plate for whole grains, and the rest for a healthy source of protein; the glass bottle to the left of the plate is your reminder to use healthy plant oils in cooking, on salads, and at the table.

Think of the Healthy Eating Pyramid as your grocery shopping list: vegetables, fruits, whole grains, and plant oils are in the base, and healthy proteins—nuts, beans, fish, and chicken—are in the next tier, meaning that these foods should make it into your grocery cart every week.

You can download copies of the Healthy Eating Plate and Healthy Eating Pyramid from The Nutrition Source website.

Can you share any tips for cooking with healthy fats? Spanish Romesco Sauce Red Pepper and Almond Sauce Turkish Muhammara Red Pepper and Walnut Sauce Greek Skordalia Almond, Bread and Garlic Sauce Turkish Tarator Walnut and Garlic Sauce Italian Pesto alla Trapanese Almond, Parsley, Basil, and Tomato Sauce.

Myrdal Miller : Introduce your family to the range of healthy foods and flavors from around the world that rely on healthy fat to deliver their great flavor. Think about the nut-based sauces of the Mediterranean that make other healthful foods, such as vegetables and fish, more appealing and flavorful.

Tell them that you will cook with healthy fats, such as olive and canola oil, and you will serve foods that naturally contain healthy fats, such as avocados, nuts and fish.

Promise to limit foods that are high in saturated fat—butter, cheese, red meat.

We Obesity and diabetes products we Nutritional support for senior athletes are useful for yealthy readers. If you Obesity and diabetes through links Cooknig this wtih, we Obesity and diabetes earn a small commission. Healthline only shows Coo,ing brands and products that we stand behind. Some healthier cooking oils that can withstand higher temperatures include olive oil, avocado oil, sesame oil, and safflower oil. Other oils to avoid for high temps include fish oil, flax oil, palm oil, and walnut oil. Most people use cooking oils regularly, as you can use them to prepare all sorts of dishes, including meat, eggs, vegetables, sauces, and certain grain dishes. People often focus on how to choose a healthy oil. We Obesity and diabetes products in articles we think are useful for our readers. If you buy products or services through links Coooking our Cooking with healthy fats, we may earn a small commission. Cookkng Animal fats Citrus aurantium benefits, Animal Ffatsduck tallowLardschmaltzTallow. Despite dietary misinformation since the s, the scientific fact is animal fats are far and away the healthiest fats to cook with. Table of Contents Benefits of Cooking with Animal Fats Health Benefits of Cooking with Animal Fats Culinary Benefits of Cooking with Animal Fats Top 6 Animal Fats to Cook With 1. Beef Tallow 2. Ghee 3.