When I first started this adventure, I read a lot of articles and heard a lot of information from a lot of people about oil. That it was good for your body, that it makes things taste better. I will give you that. It does make things taste really good, but not to be confused with being better for you! I slowly started moving away from oils for the simple reason that I wanted to be healthy. In healthy recipes where the instructions said to saute with water I thought this isn't going to taste very good, but as I got used to it, my pallet changed and foods became a lot more tasty in time! I could taste all the flavors! If I eat anything cooked in oil now, I can tell from the first bite. It just doesn't taste good anymore.
What then, are the findings that doctors are discovering about oil, or saturated fats? Dr. Neal Barnard, whom I reference often has done a lot of research in this area. Quoting from his website:
"Part of the value of a low-fat, plant-based diet is that it is very low in saturated fat—that is, the kind of fat that is found especially in meats, dairy products, and tropical oils (coconut, palm, or palm kernel oil). To cut fat effectively, you’ll want to do two things:"
The first step is to avoid animal-derived products. Needless to say, this eliminates all animal fats. It does something else, too: It eliminates animal protein. While we need protein, we do not need animal-derived protein. Animal proteins accelerate kidney damage in people who have already lost some kidney function. They also increase the loss of calcium from the body (through the kidneys and into the urine), potentially increasing the risk of osteoporosis. Plant sources of protein do not present these problems.
The second step is to avoid added vegetable oils. Although oils are often thought of as healthier than animal fats, they are just as high in calories. For the healthiest diet, you will want to keep oils to a minimum. This guide covers both of these steps. http://www.pcrm.org/health/diabetes-resources/the-vegan-diet-how-to-guide-for-diabetes
Also oils do not fill our stomachs nor do they keep us full. Here is a picture that helps explain it. You can see how a whole foods plant based diet can fill up your stomach a lot better than oils with the same amount of calories. Which would you prefer to eat. I would prefer to eat plants, and not have to count my calories. I eat until I'm full and satisfied. Learn to listen to your body.
So which fats are good for you? You already know that I saute with water. What about making sauces though, what do I use? Cashews! I have made "cheese" sauce with them, and cashew sour cream. Avocados are also a way to get some healthy fats into your diet. Avocados have a lot of vitamins. They contain vitamins C and E plus potassium which helps with blood pressure and lutien which is good for your eyes. Also folate that helps rebuild cells and is good while being pregnant. Remember though that these items are still fatty and should be used in moderation.
I eat avocados a lot more that I eat nuts and seeds. If I sit down with a bowl of nuts it's like eating popcorn. I will eat the whole bowl, and I don't need all those calories. Challenge yourself to stop eating fats. You will feel so much better, and when your cholesterol drops and your blood pressure comes down you will be ex-tactic. I know I was!
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