Are foods with monounsaturated fat low in calories?

No

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by Joan Mccord

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Foods with monounsaturated fat are not necessarily low in calories.

Fat, all fat, is relatively high in calories. Whether the fat is from animals or plants, the calorie count, by weight, is pretty much the same, and accounts for the major portion of our energy food consumption.

It is the amount of fat, and how it is used in the dish, that determines the calorie count.

MONOUNSATURATE D FATS

Monounsaturated fats are mostly found in olive oil (and some other vegetable oils), rape seed oil, nuts and seeds. Even if the calorie count of a dish does not change, the character of the dish changes if the sources of animal fats are replaced by olive oil, nuts and seeds which lower LDL's or "bad cholesterol" and offer valuable antioxidants.

It is important to always look toward eating dishes that are lower in fat, but it is also important to remember that "low fat" does not mean "no fat".

Omega 3 and Omega 6 fatty acids are vital in the development of brain and central nervous system and are found in both animal and vegetable fats. Also, Vitamins A, D, E, and K are fat-soluble and vital to our well-being.

TABBOULEH

Tabbouleh is, first of all, delicious. This example of home cooking at its best, is easily a side dish, expanded to an entree, made very green, or very nutty. It is perfect example of a dish using monounsaturated fats that has everything to recommend it.

INGREDIENTS

2 cups presoaked bulgur*
3 cups finely minced parsley (about 2 large bunches)
1/4 cup finely chopped mint
3 scallions, finely minced
1/4 tsp black pepper
1/4 tsp cumin
2 large tomatoes, cut into 1/2-inch cubes
3 Tbsp lemon juice
3 Tbsp Extra-Virgin olive oil
1 head romaine lettuce
2 medium cucumbers

METHOD

* To presoak bulgur:

Place 1 cup bulgur in bowl. Pour 1 cup tap water over bulgur and let stand 30 minutes. Yields 2 cups presoaked bulgur.

In a large bowl, gently mix all ingredients except lemon juice, oil, and cucumber.

Toss in lemon juice and chill 1 hour to blend flavors.

Before serving, toss again with oil.

Serve in a mound with romaine lettuce leaves arranged like the spokes of a wheel.

Scatter cucumber slices over lettuce.

A 1/4 cup serving contains 140 calories. I used Bob's Red Mill Bulgur and this is their calorie count. You will find complete nutritional information at www.bobsredmill.com.

I usually add about 3/4 cup toasted walnuts. This increases the calorie count somewhat, but not beyond reason.

CONCLUSION

The original question seems simple, but really goes to our attitudes about food. What we eat, or possibly the act of eating, is the most intimate thing we do. For this reason alone,
we must eat the most healthful and delicious food we can find.

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