Fat enhances flavour but ... not too much

Fat is a flavour enhancer. Depending on the type of fat and how it is incorporated in the food, flavour is released. Frying creates many chemical changes in the food which adds to flavour. One main one is the aroma created by the release of volatile oils which are a reaction of the oils and liquids from the food being fried.

Oils also change the texture of food; from the characteristic crispy/ crunchy texture of most fried foods, to the creamy feel of foods such as a potato salad, and ice cream fat has a role to play. Fat improves the colour of foods, there is a reaction with the sugars, and also the process of oxidation.

Even foods which are baked, if brushed with fat, can have a heightened brown colour which is traditionally preferred by Jamaicans to lighter colours. Fats add vital fat-soluble vitamins to our diets and also add calories. This advantage is important for persons who find it difficult to meet their daily caloric requirements - fat can be used as a means of increasing calories without volume.

Disadvantages of fat

The most noted 'disadvantage' of fat is its caloric density. One gram of fat has nine calories compared to protein and carbohydrate which have four each. Because of the advantages of fat in food preparation and manufacturing, it is widely used. Excess calories can lead to overweight and obesity.

Fat from mainly animal sources are saturated and animal fats are also a source of cholesterol. Another type of fat, trans fat, used commercially, can increase low-density lipoproteins or bad cholesterol. Fats can also cause indigestion in some individuals because it remains in the stomach longer than other nutrients.

Strike a balance

Flavour: you can benefit from fat's flavour-enhancing abilities by using less. Grease the pan, use oil sprays, use up to a quarter and one-third of creams and sauces such as mayonnaise in your preparation.

Texture: The same principle applies; lightly grease pan and cook plantain, dumplings flattened like bammy and other products. The cooking process will be extended, but you will get the texture with reduced fat calories. During this process colour can be developed. Some foods can be lightly sprayed with oil and placed under the grill in your oven to develop the colour.

Tried and proven examples

Egg fried in a non-stick pan with less than a quarter teaspoon oil.

Plantain fried in a non-stick pan with one teaspoon oil.

Fish fillet battered with a herbed cereal such as cornmeal; spayed with a small amount of oil and baked, has the crispy texture of fried fish.

Dumplings flattened like pancakes and cooked in a non-stick greased pan.

These methods can significantly reduce your oil calories without affecting too greatly, aroma, colour, texture and flavour. Just invest some imagination and a little time.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.