Liquid gold

All fat is not bad and all oils are not made equal – if you’re confused by which to use in the kitchen, follow our handy guide

Chances are you grew up thinking of fat as a diet no-go. Low-fat eating is nothing new and as far back as the 60s doctors advised those at high risk of coronary heart disease to trim it from their diets. By the 80s and 90s, this thinking went mainstream with a wave of low-fat food products – many loaded with high levels of sugar to make them appetising – hitting supermarket shelves and creating an ingrained mindset that less fat equals healthy.

Research into the health benefits of the Mediterranean diet, which is heavy in vegetables, fruit and olive oil, challenges the preconception that fat is the enemy and it’s choosing the right type of oil to cook and dress ingredients which makes a huge difference to our health.

Jason advocates a low-HI (human intervention) diet and uses extravirgin olive oil in many of his Super fast Food cookbook recipes.

It’s choosing the right type of unsaturated fat that matters and a small amount is essential to our diet as it helps us to absorb fat-soluble vitamins A, D, E and K. Unsaturated fats lower the levels of cholesterol in our blood and reduce the risk of heart disease and stroke, and the polyphenols in virgin olive oil can help to protect against some oxidative damage.

Many healthy oils can be consumed neat and some swear by a spoonful a day to keep the doctor away, but most of us prefer to use them in cooking or add them to a juice or blend. Always look for a pure, highquality product and remember a little goes a long way – the RDA is 30g for men and 20g for women – so use them sparingly.

OLIVE The primary source of fat in the Mediterranean diet, olive oil is a monosaturated fat which can help reduce bad low-density lipoprotein (LDL) cholesterol levels. Extra-virgin and virgin olive oils are the least processed and contain the highest level of plant compounds which offer antioxidant benefits. FLAXSEED A fantastic source of omega-3 and omega-9 fatty acids, which can help to reduce our risk of stroke and are great for our skin, flaxseed is a great alternative to fish oils for vegetarians and vegans. Best used as a dressing rather than a cooking oil, keep it in the fridge once opened as its delicate structure can deteriorate quickly at room temperature. SAFFLOWER As the name suggests, this oil is derived from the seeds of the safflower and in one study a daily dose helped women with Type 2 diabetes to improve their insulin sensitivity, reduce inflammation and trim belly fat. With a high smoke point, safflower oil is great for stirfrying, sautéing and baking.

COCONUT Although high in antioxidants, it's true that coconut oil is high in saturated fat. A good option if you follow a plant-based diet and believed to help regulate metabolism, thanks to its fatty acids, coconut oil has a slightly sweet flavour which lends itself perfectly to Asian dishes. UDO’S CHOICE ULTIMATE OIL BLEND A brilliant blend of organic flaxseed, sunflower, sesame, rice and oat germ, coconut, evening primrose and rosemary oils, one way to boost your daily intake of ‘good oils’ is with a spoonful or two of Udo’s Choice. Add to juices or smoothies, or drizzle over salads and cold dishes. Shop Udo’s Choice, £12.99, at juicemaster.com

SESAME High in monounsaturated and polyunsaturated fats, but low in saturated fat, sesame oil is rich in antioxidants and studies have suggested it may help to reduce blood pressure. A high smoking point makes this the perfect partner for stir-frying and the toasted seeds

impart plenty of flavour.

AVOCADO With a mild flavour, avocado oil is highest in heart-healthy omega-9 and may help to reduce cholesterol levels. It also contains vitamin E, a fat-soluble vitamin which is believed to help protect us from cell damage, thanks to its antioxidant qualities. This oil is the perfect partner for

stir-fry and sauté cooking.

WALNUT As you might anticipate, walnut oil has a nutty taste which is delicious in salads. With the highest levels of omega-6 linoleic acid, which can reduce LDL cholesterol, improve insulin sensitivity and lower blood pressure, omega-3 and 9, add it to a homemade salad dressing.