Rosalee Brown

A reader expressed concern about the large intake of oil by Jamaicans and recommended a revision of the preparation methods for traditional Jamaican foods. Here is my response to that reader.

Fats and Oils

Fats and oils constitute one of the major food groups of the human diet and is a macronutrient that is vital to health. The fat-soluble vitamins A, D, E, K, are only found in fat and so are the essential fatty acids, which are so described because the body needs building blocks from the diet to synthesise them.

Fat is the most concentrated source of energy of all the macronutrients, for example, one gram of fat is equal to nine calories, compared to four calories from one gram of carbohydrate and of protein. One gram of fat is a small amount; one teaspoon is 45 calories, so nine calories is one-fifth of that.

Fat and oil are very important in food preparation as they improve:

The 'mouth feel' of foods; compare creamier whole milk with non-fat.

Food texture; fried foods are crispy and flaky.

The colour of foods; compare fried chicken to steam chicken.

The aroma of food; the examples are many, you can smell fried plantains farther away than boiled plantains because of the volatile oils which are released.

Tradition

Fat and oil are used as an extender for the 'fish kind' such as making a lot of gravy/oil. When there is no 'fish kind' it becomes the fish kind, for example, rice and butter. Most of the loved traditional dishes are fried or are high fat, such as 'run dung', fried dumplings and ackee and saltfish. Fat is also added to foods, such as pastries and salad dressing, and may not be evident to the unsuspecting person whose mission is just to enjoy 'a food'. Fats and oils are a natural part of some foods such as nuts and meats.

The downside

Oils can become rancid quite easily and create an 'off' flavour. To prevent rancidity in processed foods, antioxidants are added to oils oils can withstand high temperatures, they can be affected if the temperature goes beyond its heating point, causing 'off' flavours or even health risks. Oils from plant sources, when hydrogenated to create a solid at room temperature, have been shown to increase health risk. Trans fat, a byproduct of hydrogenated fat, is now recognised as a cardiovascular risk and should be reduced in the diet.

Tips on reducing oilsin flavourful foods

Buy half the amount of oil you normally buy and let it last for the same time span.

To create colour and texture of frying, heat a heavy bottom pan and grease or use half or less of the oil normally used to develop the desired texture and colour of the food.

Use half or less the amount of butter or spread on bread.

Discard most of the oil, if you fry, before you make your gravy.

Use herbs to flavour rice and steam vegetables

Reduce fat in baked products, for others where this will ruin the final product, eat very small amounts infrequently.

Use less coconut milk in your rice and peas and stews, especially when there are other sources of fat in the meal.

Even wholesome foods such as nuts consumed in large amounts can increase your fat intake.

Reduce fat in traditional Jamaican foods. This is a good way to go! Make this a new tradition.