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| Forums: January 2011 Kickstart Forum: Fats/oils | |||
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
Fats/oils Posted Wednesday, January 5, 2011 at 8:30 AM Calculating-wise, I know we're aiming for around 10% calories from fat, keeping it low. If I'm putting oil in a recipe, it's pretty easy to calculate - 1/2 cup oil, 12 portions, fairly simple. But, how do I calculate the smattering of oil used to keep something from sticking in a pan? We tend to cook really fast if we're using oil, so it's not sitting and soaking in the fat. Do I divide the amount of fat (like 1 tbl) by the number of items (8 bean patties) or is it little enough to just not worry too much about (since everything else is low fat)? Last kickstart, I mostly focused on getting away from dairy (the main remainder between vegetarian and vegan in my diet). This time, I working on the auxiliary fats in cooking. --Deb R |
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| philocrates
Joined: 03/18/10 Posts: 47 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 8:35 AM If you are counting fat, you count it. The easiest way is to use something like Livestrong.com recipe system where you can enter the amounts and the servings and it calculates it for you. We don't use oil. We either steam fry or use Pam or other techiques. I don't even have an oil bottle in the house. The last time I bought cooking oil was 6 years ago. |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 8:40 AM Thanks. We don't use artificial sprays (like Pam) and avoid non-stick pans as much as possible. Some things, like black bean patties, just don't work as well steamed, they don't crisp up as nicely. It's hard to put into any of the food/recipe calculators because not all of the oil put onto the pan gets incorporated into the food. We generally put somewhere less than a tablespoon of oil in the skillet and spread it around (a basting brush is great for getting a thin even coating with minimal oil) and there's usually some left when the cooking is done. |
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mollyhorn
 Location: Fort Worth, TX Posts: 582 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 10:13 AM Have you tried the water or broth sauté method? This means heating vegetable broth or water in a sauté pan over medium or medium-high heat and using that to cook instead of using oil. The other option is to use the new "Green Gourmet" line of cookware, which is an enamel non-stick line that requires no oil. Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 10:17 AM Water/broth saute works great for some things (like onions, mushrooms, bell peppers) but not so great for black bean patties where you want a bit of crispy KWIM? At least, that's been my experience. Maybe I'm missing something in the technique and just need to try it a few more times to get it right. I'd LOVE to get some of the new non stick ceramics but that's not in the budget for quite a while at this point. I suppose, as with everything, it's a matter of balance. If a tablespoon of oil in the skillet is one of the few places that there's added fat/oil in my day, it's probably not a big thing. If everything is cooked with oil, that's a whole different matter. --Deb R |
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| peasandrice
Joined: 12/29/10 Posts: 77 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 10:46 AM Could you measure the amount of oil left in the pan and then subtract that from what you added, then divide by the number of servings? There might be a little residue left, but it would be close. I always thought some fat was good... and as low in fat as this diet is a small amount for cooking seems like it would be ok? I maintained my weight for many years by sticking to eating no more than 40 grams of fat a day (initially lost a lot of weight doing that as well). I always just added all the cooking fat in when calculating, but I didn't cook that way often. Once I had kids though I completely lost my ability to stick to it. I'm just not organized enough to track everything and honestly the focus wasn't on healthy, just thin. I also starting eating take out all the time, so my fat grams were probably over 100 a day. The kickstart diet seems much better. Still, it seems like eliminating too much fat would be bad? Aiming for 30-40 a day would be best for vitamin absorption wouldn't it? Maybe even more if you are a larger person (I'm 5'3")? I'm really not an expert on this. Hopefully some one else will step in and make sense of this. |
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| kaykay
Joined: 01/04/11 Posts: 12 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 11:48 AM Did not know I was supposed to eliminate fat. I just use the regular amounts I used before but then.... I am not really trying to loose weight. Won't be mad if I lost it but still. I was under the impression that we were trying to eat vegan.... and as far as I know oil is not all bad. Why are we trying to go fatfree??? |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 11:50 AM This kickstart is based on a low fat low glycemic vegan eating plan. It's designed particularly for those with health concerns (weight loss, diabetes, cardiovascular issues) as well as those who are simply wanting to move to a vegan lifestyle. --Deb R |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 12:05 PM Humans require only 5-6% of their diet from fat for absorption of vitamins and minerals and brain health. PCRM recommends no more than 10% fat for those with health concerns, including diabetes, heart disease, high cholesterol and the like. The Kickstart recipes are, for the most part, developed to be low-fat and low-glycemic, as Deb stated previously. This is to encourage the best health for all people. If you are doing the Kickstart purely as a Vegan diet and are not trying to lose weight, you may choose to increase the fat in your diet. It would be best to do this through whole foods such as nuts, seeds and avocado, rather than oils or other extracted fats, as they are not health-promoting. However, if you are doing the Kickstart as a means to be healthier, you would do well to follow the low-fat recommendations of PCRM. High-fat diets increase the risk of heart disease, high cholesterol, stroke, and diabetes. High-fat diets are also dangerous because fat prevents glucose from getting into the cells, thereby causing insulin resistance. Molly Horn |
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| kaykay
Joined: 01/04/11 Posts: 12 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 12:35 PM mollyhorn wrote: PCRM recommends no more than 10% fat for those with health concerns, including diabetes, heart disease, high cholesterol and the like. If you are doing the Kickstart purely as a Vegan diet and are not trying to lose weight, you may choose to increase the fat in your diet. It would be best to do this through whole foods such as nuts, seeds and avocado, rather than oils or other extracted fats, as they are not health-promoting. However, if you are doing the Kickstart as a means to be healthier, you would do well to follow the low-fat recommendations of PCRM. High-fat diets increase the risk of heart disease, high cholesterol, stroke, and diabetes. High-fat diets are also dangerous because fat prevents glucose from getting into the cells, thereby causing insulin resistance. But how much fat is 10%? Would that be 1 or 2 or more tablespoons of oil?? I only use cold pressed oils and mostly olive oil. I do eat (and love) avocados but am allergic to most nuts so those are out. And as my HDL and LDL are both rather low I think I might not have to worry too much about this. I do like a little drizzle of olive oil on my steamed veggies or on my salad. I don't use dressings as they all have vinegar in them and I cannot have vinegar. I do take flax oil capsules (6 a day) but on doctors recommendation. My BMI is 22.21 which is considered a healthy weight. My biggest problem is mineral loss.... but too much parathormone might be the culprit here. Still checking this. |
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| Gardengirl
Joined: 12/31/10 Posts: 3 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 12:43 PM Can we eat Avocados and nuts? How much? |
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| veggies4me
Joined: 01/05/11 Posts: 172 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 1:11 PM What's wrong with cooking sprays (like Pam)? Why not use them. |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 1:46 PM 10% would depend on your calorie intake, but usually 10% comes just from your normal food intake without adding any oils. Adding oils would put an average person over 10%, into the 20-40% range. Avocados and nuts would be up to you. It just depends on what you choose to eat, and how much you would like to reduce the fat in your diet. If you are trying to lose a lot of weight, you would want to reduce the amount of fat in your diet by a lot. If you only have a little bit of weight to lose, then you could afford to eat a little more fat. Molly Horn |
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| peasandrice
Joined: 12/29/10 Posts: 77 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 1:52 PM kaykay wrote: ...But how much fat is 10%? Would that be 1 or 2 or more tablespoons of oil??... I'm doing the math myself, so if this is wrong I apologize. %10 fat for a: 2000 kcal diet = 22g fat Previously I followed a %20 fat diet for loss and maintenance, which did work well for me, but I was a lot younger and I don't know if it was causing internal problems I was not aware of. |
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| peasandrice
Joined: 12/29/10 Posts: 77 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 1:55 PM mollyhorn wrote: 10% would depend on your calorie intake, but usually 10% comes just from your normal food intake without adding any oils. Adding oils would put an average person over 10%, into the 20-40% range. Avocados and nuts would be up to you. It just depends on what you choose to eat, and how much you would like to reduce the fat in your diet. If you are trying to lose a lot of weight, you would want to reduce the amount of fat in your diet by a lot. If you only have a little bit of weight to lose, then you could afford to eat a little more fat. We cross posted, so I had not read your reply yet when I made mine. Is the 10% for loss only? If you want to maintain only (which I don't yet, but wondering about the future), would it be safe to be on a 20% fat diet if they were from "good" fats likes nuts and avocados? Thanks for the help! edit: Also I'm breastfeeding... does that change anything? - Thank you so much for helping with this. |
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| mollyhorn
Location: Fort Worth, TX Posts: 582 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 2:24 PM Peasandrice, Re. breastfeeding – I've heard that this burns a lot of calories, but I've never had kids, so I don't know. Molly Horn |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 3:25 PM peasandrice wrote: mollyhorn wrote: 10% would depend on your calorie intake, but usually 10% comes just from your normal food intake without adding any oils. Adding oils would put an average person over 10%, into the 20-40% range. Avocados and nuts would be up to you. It just depends on what you choose to eat, and how much you would like to reduce the fat in your diet. If you are trying to lose a lot of weight, you would want to reduce the amount of fat in your diet by a lot. If you only have a little bit of weight to lose, then you could afford to eat a little more fat. We cross posted, so I had not read your reply yet when I made mine. Is the 10% for loss only? If you want to maintain only (which I don't yet, but wondering about the future), would it be safe to be on a 20% fat diet if they were from "good" fats likes nuts and avocados? Thanks for the help! edit: Also I'm breastfeeding... does that change anything? - Thank you so much for helping with this. YES! Breastfeeding makes a BIG difference! Breastmilk does have a fairly high fat content because developing brains need fat - and all of that comes from you. So, you'd probably want to go a little higher than 10% fat, just as you probably also eat more calories in a day than you might otherwise if you weren't nursing a little one. 10% is not aimed at simply weight loss. Lower fat is also better for cardiovascular health and reducing insulin resistance in diabetic and pre-diabetic/metabolic syndrome situations. --Deb R |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 3:31 PM veggies4me wrote: What's wrong with cooking sprays (like Pam)? Why not use them. Pam is basically aerosolized oil, so there's not a lot of difference between them and using a little olive oil on the pan. I suppose it's good for people who tend to be heavy with the oil in the pan but it's possible to get a big oil slick with Pam (I've seen it done) just as it is using a bottle of olive oil. Basic Pam is generic vegetable oil. You have to buy their specific "Olive oil" variety to get olive oil instead of 'generic vegetable oil'. So, if I'm going to have olive oil (or vegetable oil or whatever) in the house anyhow (for using in baking as a sub for butter/margarine and such), why buy a product that is only good for one thing when I've already got something that does the same thing and is used for multiple things? KWIM? --Deb R |
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| tinabean
Joined: 09/08/10 Location: Pasadena, TX Posts: 113 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 5:07 PM Personally, I'm not too fond of the propellant smell that comes with Pam. Also, I know they changed the CFC laws a long time ago, but I still feel guilty everytime I use an aerosol - unless I'm killing roaches - I never feel guilty about that. I use a Misto sprayer, or I did before I washed it and haven't refilled it since then. I've been trying the brush-the-pan trick when I need a little oil, but I think I liked the mist better. I think I actually used less oil then. They run about $10 and work by hand pumping air into them - no weird chemicals at all and you can use any oil you want. http://amzn.com/B00004SPZV |
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| Bugsmom
Joined: 09/13/10 Posts: 2072 |
RE: Fats/oils Posted Wednesday, January 5, 2011 at 5:12 PM tinabean wrote: Personally, I'm not too fond of the propellant smell that comes with Pam. Also, I know they changed the CFC laws a long time ago, but I still feel guilty everytime I use an aerosol - unless I'm killing roaches - I never feel guilty about that. I use a Misto sprayer, or I did before I washed it and haven't refilled it since then. I've been trying the brush-the-pan trick when I need a little oil, but I think I liked the mist better. I think I actually used less oil then. They run about $10 and work by hand pumping air into them - no weird chemicals at all and you can use any oil you want. http://amzn.com/B00004SPZV Yup, there's something "odd" about the smell from aerosol products like Pam (not just that product specifically but all of the spray oils). We had one of those pumps - worked great until it didn't anymore. It's on the kitchen wishlist, just hasn't become a high enough priority compared to some things yet (I still want my hand weights and a yoga DVD first! LOL) |
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