ALABAMA A&M and AUBURN UNIVERSITIES

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OIL AND BAKING: THE HEALTHY COMBINATION

AUBURN, MARCH 13---Mmmmmmm....the inviting aroma and taste of freshly baked muffins or perhaps Grandma's famous oatmeal raisin cookies --it's something we all look forward to. However, what we don't want are the high amounts of fat and calories that go with them.

There are ways to eat healthier and still savor the flavors of your favorite baked goods while cutting the fat and calories.

One simple way to reduce fat and calories is to use a pourable oil in place of butter, margarine or shortening.

Today, we are bombarded with information about fat in our diets. We know high-fat diets are linked to weight gain, heart disease, cancer and other chronic diseases. Therefore, reduced- fat diets are more important than ever. In addition to eating low-fat diets, we need to know the types of fat and which is best.

All fat and oils are made up of different amounts of saturated, polyunsaturated and monounsaturated, fats. Each affects your health in different ways.

Saturated Fat

  • increases "bad" cholesterol"
  • increases total blood cholesterol
  • may be linked to increased risk for heart disease and cancer

    Polyunsaturated Fat
        (when eaten instead of saturated fat)

  • decreases "bad" cholesterol
  • decreases "good" cholesterol
  • decreases total blood cholesterol
  • is more likely to oxidize (a process that may contribute to narrowing of the arteries)

    Monounsaturated Fat
        (when eaten instead of saturated fat)

  • decreased "bad" cholesterol
  • protects "good" cholesterol
  • decreased total blood cholesterol
  • is less likely to oxidize
  • may be linked to lower risk of heart disease and cancer

    Look for fats with high amounts of monounsaturated fat to replace sources of saturated fat. The richest source of monounsturated fat is olive oil.

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    SOURCE:DR. EVELYN CRAYTON, Extension foods and nutrition specialist, Alabama Cooperative Extension System (334) 844-2224.