Tips to Reduce Fat in Cooking
Fats are part of many foods and affect its flavor, aroma and texture; provide calories and few nutrients. They are classified into two types: saturated and unsaturated.
The animal fats are saturated, are detrimental to health, raising blood cholesterol and promote the formation of atherosclerotic plaques, which eventually can lead to atherosclerosis. The more saturated the fat, the firmer consistency at room temperature. Butter, for example, contains about 80% fat, of which 59% are saturated.
Meanwhile, plant fats are mostly unsaturated. May be included in the diet in proper proportions without producing unwanted effects. On the contrary, consumed to replace saturated fats help lower blood cholesterol, keeping it low. Corn oil, raisins, sunflower, soybean and olive oils are unsaturated fats. The last, olive oil, especially helps lower blood cholesterol levels.
The healthy cooking oil used in moderation and reserve the chips for quite a few occasions. When oil is heated at high temperature, it changes its chemical composition and passes to resemble saturated fats, with the same effects. A good way to dose is to use cooking spray, always with the skillet or pan away from the fire at the time of the spraying.
Dairy products (milk, yogurt, cultured milk, cheese) are animal fats, so it is preferable if they are fat free. The fat source of saturated fat and cholesterol, can be avoided completely when it is replaced by white cheese or vegetable spray for frying.
The white sauce, very useful to replace the cream can be made without butter: Mix skim milk with corn starch (cornstarch) and bring the fire to thicken. Remove and season with salt, pepper and nutmeg oil can be added without a cook.
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