Jakarta, TOPNews Indonesia —
While undergoing diet, the use of oil needs to be considered. Because, oil is a source of fat which if consumed in excess can inhibit weight loss.
However, that does not mean oil should not be consumed when dieting. Nutrients from oil are still needed by the body. Choose the type of oil that is good for the diet.
Oils that are good for the diet generally do not contain saturated fat which is associated with an increased risk of heart disease.
Dietary oils are healthy oils with unsaturated fats that can help the body absorb vitamins, protect organs, and become energy reserves.
Here are the types of oils that are good for diet.
1. Olive oil
Olive oil is a good type of oil for dieting. Olive oil is rich in healthy fats. (Photo: francconde/Pixabay)
Olive oil is one of the popular types of oil that is often chosen for diets because it contains healthy fats. These healthy fats can prevent cardiovascular disease and cancer.
Olive oil extra-virgin Contains antioxidants that can prevent cell damage while helping lower blood pressure.
Although it has good benefits, the use of olive oil still needs to be limited. 1 tablespoon (15ml) of olive oil contains 119 calories and 13.5 grams of monounsaturated fat.
2. Canola oil
Canola oil is a type of oil that is good for diet as well as health. (Photo: iStockphoto/Tatjana WAGNER)
A good oil for the next diet comes from the seeds of the broccoli family plant, namely canola oil with a dose of 1-2 tbsp.
Quotes WebMD, canola oil is rich in alpha-linolenic acid as well as omega-3 fatty acids that help control weight.
Canola oil can be used for sautéing, baking, and as a salad dressing. Avoid using canola oil for deep frying deep frying because it can trigger an increase in fat in food.
3. Coconut oil
Coconut oil is a type of oil that is good for the diet. (Photo: iStockphoto/fcafotodigital)
Coconut oil is a type of oil that is extracted from the flesh of old coconuts. Coconut oil contains medium chain triglycerides as lauric acid which can reduce weight.
Quoted from HealthlineResearch has shown that coconut oil can reduce inflammation, increase heart-protective HDL cholesterol, and improve insulin sensitivity.
Coconut oil is safe for consumption with a limited amount of no more than 10 ml, three times a day.
4. Almond oil
Almond oil is a good type of oil for dieting because it is high in unsaturated fat and vitamin E. (Photo: iStockphoto/Amarita)
Almond oil is high in monounsaturated fat and vitamin E, which has been shown to reduce body fat and promote weight loss.
In 1 tablespoon (14 grams) almond oil contains 119 calories, 1.1 grams saturated fat, 9.4 grams monounsaturated fat, 2.4 grams polyunsaturated fat, and 26 percent vitamin E.
Almond oil is only recommended for sauteing and roasting. In addition, it can also be mixed into salads or pasta.
5. Avocado oil
Avocado oil is a good type of oil for diet. (Photo: iStockphoto/fcafotodigital)
Avocado oil is high in oleic acid, potassium, and B vitamins. When taken with vegetables, it can increase the amount of antioxidants that prevent inflammation.
Avocado oil is categorized as a good oil for diet because it is enriched with monounsaturated fat and works to improve heart health.
That’s the kind of oil that is good for dieting. Use this oil in your daily consumption to aid weight loss. Avoid consuming large amounts of oil because it can increase saturated fat.