Issue 1 - American Palm Oil Council

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Whole grains are believed to benutritionally superior to refined grains,richer in dietary fibre, antioxidants,protein (and in particular the amino acidlysine), dietary minerals (includingmagnesium, manganese, phosphorus andselenium), and vitamins (including niacin,Vitamin B6 and Vitamin E).Studies have consistently found thatindividuals with three or more servings ofwhole grain foods per day have a 20-30%lower risk for atherosclerotic cardiovasculardisease compared to individuals with lowerintakes of whole grains.Whole grains help the digestive tract.Thefibre promotes regularity and keeps theintestines working smoothly to helpmaintain good digestive health.Fibre and certain starches found in wholegrains ferment in the colon to helpreduce transit time and improve gastrointestinalhealth.Whole grains also contain antioxidantsthat may help protect against oxidativedamage, which may play a role in cancerdevelopment.Major epidemiological studies also showa reduced risk of 20-30% for Type 2diabetes associated with higher intake ofwhole grain or cereal fibre.Whole grains have a low GI rating. Thismeans they are converted slowly intoblood glucose and do not cause a ‘sugarspike’ (sudden rise in blood glucose levels).In contrast, refined carbohydrates, especiallywhite flour foods, typically have high GIvalues that are associated with bloodglucose problems and insulin disorders.Studies have further shown that peoplewho consume more whole grainsconsistently weigh less than those whoconsume fewer whole grain products.This is an edited article from Health & Nutrition, Issue 87, 2007, UAE.GLOBAL OILS & FATS BUSINESS MAGAZINE • VOL.5 ISSUE 1, 200833
NutritionIt makes sense to try to lighten mealsduring festive occasions, and manyare doing just that. But while it’srelatively easy to trim fats from meats orsubstitute skim milk for whole, even themost dedicated fat-cutter can beflummoxed by holiday baking.Fat is an essential ingredient in bakingeverything from pie crusts to cookies. Itcontributes flavour and facilitates thebaking process. It is added to bakedgoods in the form of butter, shortening,margarine or vegetable oil.Unfortunately, many of themanufactured fats raise cholesterollevels and contain dangerous trans fattyacids (TFA).A growing number of bakers arediscovering a healthful alternative – palmoil – which eliminates TFA and is packedwith powerful antioxidants liketocotrienols, beta-carotene, and VitaminsA and E.It also increases good cholesterol (HDL)more than any other food ingredient.Increased HDL is associated withdecreased risk of heart disease, andeliminates increased risk associated withelevated bad cholesterol (LDL).Palm oil shares or exceeds the healthbenefits of other oils like olive or canolabut, unlike these, works especially well inbaked products. Because it is naturallysemi-solid at room temperature, it can besubstituted in baking for less healthful oilsand shortenings.Anyone who has ever tried tosubstitute oil for shortening, butter ormargarine in many cookie recipe wouldknow the sad result: batter that oozesor runs, cookies that don’t formproperly and are either gummy, oily ordry, and have an ‘off’ flavour’ caused bythe strong taste of the substitute oil.Cakes, breads and other confectionscan be equally disastrous with wrongsubstitutes.Palm oil’s unique consistency andcomposition actually enhance thetexture of baked goods. These deliverthe plasticity needed to enable thebaker to repeatedly roll and kneaddough, as well as the aeration thatmakes cookies crumble perfectly, cakeslight and fluffy, and breads fresh andtasty.Being virtually without flavour of itsown, palm oil will not overpower thetaste of other ingredients. It only meltsat higher temperatures, meaning it willnot ruin the batter before this is cookedthrough.Since palm oil is very stable, it can bestored at room temperature for manymonths without going rancid.To substitute palm oil in your favouriterecipe, use a one-to-one ratio. If therecipe calls for 1 cup of shortening, use 1cup of palm oil.Be sure to purchase the original form ofpalm oil, which is white and resemblesshortening.The liquid form is better usedin other forms of cooking, like frying.Courtesy of ARA Content34GLOBAL OILS & FATS BUSINESS MAGAZINE • VOL.5 ISSUE 1, 2008
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Issue 1 - American Palm Oil Council

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