Healthy Cooking Columns
Mediterranean Diet Score: Oils & Fats
Most people think of olive oil when they think of the Mediterranean diet, but it is the ratio of unsaturated to saturated fats that is most important.
In most studies the ratio of saturated to unsaturated fat is higher.
A ratio of 1.6 to 1, with consumption of higher levels of unsaturated fats, adds a point to the score. The Mediterranean Diet is especially high in monounsaturated fat.
Healthy fats include…
Olive oil
Canola oil
Grapeseed oil
Avocado oil
Less healthy fats include…
Hydrogenated vegetable oil
Stick or hard margarines
Butter
Lard
Vegetable shortening
Score:
Give yourself 1 point for greater than the optimum ratio of greater than 1.6 to 1 for healthy fats to less healthy fats.
Give yourself 0 points for less than the optimum ratio of greater than 1.6 to 1 for healthy fats:less healthy fats.
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