THE BENEFITS OF OILS

[Source: East Coast Cycos newsletter, in Tri-Rudy newsletter, May 7, 2008]

The healthy fats in certain oils are good for your heart--and your running
By Virginia Sole-Smith

As a runner avoiding unhealthy fats, chances are you choose skim milk over whole, use very little butter on your toast, and opt for chicken breast rather than a 12-ounce steak. While those are great choices, hold on before you also skip the oil-and-vinegar on your salad. Remember, not all fats are created equal. If you avoid the kind found in olive, canola, and other plant oils, you may miss out on the very thing you're trying to do: help your heart and health.

Butter, cheese, and ground beef contain mostly saturated fat, which can elevate your LDL, or "bad" cholesterol level, which, in turn, increases your risk of coronary artery disease. Man-made trans fats (also known as partially hydrogenated oils) in processed food have the same effect on your cholesterol as saturated fats. The majority of plant oils, however, are primarily monounsaturated and polyunsaturated fats, which can lower your LDL, says David Z. Prince, M.D., director of the Cardiac Recovery Program at Montefiore Medical Center in New York City. Polyunsaturated fat is a good source of the omega-3 fatty acid known as ALA, found in vegetables. While it isn't as potent as the kind found in fish, it helps improve immune function and--key for runners--reduce joint pain and inflammation.

Besides, your body won't run well on a totally fat-free diet. "We all need some fat each day to absorb fat-soluble vitamins A, D, E, and K, which our bodies can't process by themselves," says Tara Gidus, R.D., a sports dietitian and spokesperson for the American Dietetic Association. Gidus points to new research that suggests lycopene and other antioxidants found in fruits and vegetables are absorbed better when combined with good fats.


Just the Fats

But that doesn't mean you should drown your bread in olive oil. No matter how beneficial the fat, it still comes with a decent number of calories; all oils pack in about 120 per tablespoon, and most contain a gram or two of saturated fat. Steer clear of palm, palm kernel, coconut, and cocoa-butter oils--these are too high in saturated fat to offer real health benefits.

U.S. Dietary Guidelines recommend keeping total fat intake to 20 to 35 percent of your total daily calories. Sports nutritionists suggest runners come in at around 30 percent, which is 78 grams a day for women on a 2,000-calorie diet and 97 grams daily for men on a 2,500-calorie diet. About 80 percent of those fat grams should come from the monounsaturated and polyunsaturated kinds found in plant oils (and other healthy fat sources like nuts and avocados), with the remaining 20 percent coming from saturated fats, reports the American Heart Association.

To keep your intake at a healthy level, "limit added oils to one to two tablespoons per day," says Gidus. Use measuring spoons to control your portions on salads and breads, and use oil in spray cans for cooking, suggests Alex Guarnaschelli, executive chef of Butter Restaurant in New York City. "You'll use far less when you're frying or saut?g than you would if you poured straight from the bottle." And a little extra is all you need to run like a well-oiled machine.

For a list of the healthiest kinds of oils go to the next page

The Healthiest Oils for Runners

Olive Oil
Fat per tablespoon (about 120 calories ): 13 g total
2 g saturated
10 g monounsaturated
1 g polyunsaturated
(.1 g omega-3s)
Tasting Notes: Extra-virgin oil loses its rich flavor when heated, so cook with inexpensive kinds and save the good stuff for drizzling finished dishes. Pairs well with lemon, rosemary, chili, and garlic.

Canola Oil
Fat per tablespoon (about 120 calories ): 13 g total
1 g saturated
8 g monounsaturated
4 g polyunsaturated
(1 g omega-3s)
Tasting Notes: Has a high smoke point (400?F), making it good for stir-frying, roasting, and broiling (to give meat and potatoes a nice brown crisp). "Canola is also a great source of vitamin E," says Gidus.

Oil: Sunflower
Fat per tablespoon (about 120 calories ): 13 g total
2 g saturated
6 g monounsaturated
5 g polyunsaturated
(0 g omega-3s)
Tasting Notes: Choose over safflower oil for baking (anything from muffin to cakes); both have the light flavor you need, but sunflower has more good fat.

Oil: Sesame
Fat per tablespoon (about 120 calories ): 13 g total
2 g saturated
5 g monounsaturated
6 g polyunsaturated
(0 g omega-3s)
Tasting Notes: Cook with dark over light; it has a stronger, almost smoky flavor. Try adding it to dishes just before you serve--grilled asparagus, seared fish fillets, steak, or even roasted sweet potatoes.

Flaxseed Oil
Fat per tablespoon (about 120 calories ): 13 g total
1 g saturated
3 g monounsaturated
9 g polyunsaturated
(7 g omega-3s)
Tasting Notes: Flaxseed has seven times the amount of omega-3 fatty acids as other oils. But high temps destroy the healthy fat, so use it in salads or as seasoning. Store flaxseed oil in your fridge (if it solidifies, run it under warm water for a few minutes).

Oil From Nuts
Fat per tablespoon (about 120 calories ): Walnut, 13 g total
1 g saturated
3 g monounsaturated
9 g polyunsaturated
(1 g omega-3s)

Peanut, 12 g total
2 g saturated
6 g monounsaturated
4 g polyunsaturated
(0 g omega-3s)

Almond, 12 g total
1 g saturated
9 g monounsaturated
2 g polyunsaturated
(0 g omega-3s)
Tasting Notes: Nut oils' rich flavor makes them good for stir-fries and dressings. Mix peanut oil with soy sauce for a classic stir-fry. Pair almond oil with fresh mint or basil leaves and walnut oil with fresh chives or thyme. Drizzle over salads or roasted mushrooms.