Diabetic Living Australia — July-August 2017

Avocado oil

Made from the crushed

flesh of avocados, this

green oil has a mild

flavour. It’s high in

monounsaturated fat and

a good source of vitamin E

and other antioxidants.

BEST USE Although it has

a high smoke point, it’s very

expensive to use for frying,

so save it for salad dressings,

sautéing and drizzling over

pasta or roasted vegies.

Vegetable oil
A generic blend of plant-based
oils, typically canola, soybean,
sunflower and safflower. It’s
mainly polyunsaturated but
could also include some palm
and coconut oil, which are
higher in saturated fat.
Australian regulation doesn’t
require manufacturers to state
the blend so you don’t really
know what you’re getting.
BEST USE This is a popular,
cost-effective oil with a neutral
flavour but grapeseed or canola
oil are better choices.

Flaxseed/linseed oil
A great choice for vegetarians or
anyone who doesn’t eat fish as
it is rich in omega-3 fats, which
studies show have benefits for
our heart and brain.

UNDERSTANDING

Knowing which oil to buy

is about more than just

the taste. For top level

health benefits you want

as many antioxidants as

possible. Choose wisely.

COLD-PRESSED Cold and

first (or virgin) pressed

oils are extracted without

using heat, which helps

retain maximum flavour

and nutrition. Choose this

whenever you can.

REFINED Anything other

than cold-pressed or

virgin oils have been heat

processed and mixed with

a solvent. Once the oil is

extracted the chemicals

are removed along with

other impurities.

When possible, opt for cold-

pressed. With higher levels

of antioxidants, virgin oils

are better for your health.

Plant oils

BEST USE Flaxseed oil oxidises

easily and is heat sensitive, so

can’t be used in cooking and

must be stored in the fridge. Use

it for salad dressings or drizzling

over your morning porridge.

Oils are sensitive to light, heat and air so buy them in

a dark glass bottle and store them in a cool dry place

to extend their shelf life. Some oils, such as flaxseed,

sesame and walnut should be kept in the fridge.

PHOTOGRAPHY

GETTY IMAGES

Q: DOES COOKING WITH OLIVE

OIL MAKE IT TOXIC?

MYTHBUSTER

All oils break down with heat and can produce some harmful

substances, but there’s little evidence this is a problem unless

you reuse and continually heat the oil. Due to high levels of

monounsaturated fat and antioxidants, extra virgin olive oil

is more stable for cooking than many others. Approximately

half the antioxidants and phytochemicals will be destroyed

through heating but they won’t make it toxic. Extra virgin

olive oil is still the best choice as your main cooking oil. ■

132 JULY/AUGUST 2017 diabetic living

LIVING well