Fat has gotten a bad rap for so long that most people have a hard time conceiving of it being good. But nutritionists and health professionals know that not all fats are alike. Good fats — canola oil among them — can even improve our health if they replace bad fats in our diet.Everyone needs some fat in the diet; it's a building block for cells. Without fat, we can't absorb fat-soluble vitamins A, D, E and K. Fat also helps us absorb carotenoids like beta carotene, which are powerful antioxidants. Fat provides energy, and some types — the much-talked-about omega-3 and monounsaturated fats — may help prevent heart disease when used in place of saturated fat without increasing daily calories.Here's what you don't want in a dietary fat:
And here's what you do want from a dietary fat:
Among dietary fats, canola oil's report card is impressive. It scores high in the features we want and low in the features we don't. No wonder Cooking Light magazine now specifies canola oil rather than generic vegetable oil in its recipes.
Watch Chef Almir make Tunisian Spiced Chicken Skewers and a Canola Pomegranate Dressing