M.S

Regardless of whether they’re derived from plant or animal sources, fats that

have been chemically altered by food-processing techniques or exposed to high

temperatures pose particular concern. Among the most damaging to health are

fats that have been chemically altered and solidified via partial hydrogenation,

resulting in the creation of harmful trans-fatty acids. These fats are implicated in

many disease processes; they raise blood cholesterol levels, t

When any fats or oils are heated to temperatures of 350 to 400 degrees F

(177 to 204 degrees C), their smoke points often are exceeded, allowing

mutagenic products of oxidation to form. It’s safest to avoid deep-fried foods

and minimize the use of oils when cooking over high heat.

Generally, refined oils are more heat stable than unrefined oils, because they

contain fewer of the solid particles that burn easily. However, the refining

process itself can damage fat molecules, and it removes most of the protective

components associated with the whole food. Unrefined oils (which can be a

source of healthful fats when properly stored) have smoke points as low as 200

to 225 degrees F (93 to 107 degrees C); they’re best reserved for salads and

other unheated foods.

Nuts

Although nuts are sometimes vilified for their high caloric content, they offer

remarkable dietary and health benefits.