Fats and oils are essential components of a healthy diet, providing energy, supporting cell function, and helping the body absorb fat-soluble vitamins. The type and quantity of fats consumed can greatly impact health. Research shows that healthy fats can lower the risk of heart disease and improve overall well-being, while excessive intake of unhealthy fats can contribute to obesity, cardiovascular diseases, and other health problems.
The Ghana Food-Based Dietary Guidelines (FBDGs) recommend using healthy fats and oils in moderation, prioritising vegetable oils like soybean oil, groundnut oil, red palm oil, and coconut oil, as well as oily seeds such as melon seeds (agushie) and baobab seeds.
The guidelines also advise limiting the intake of unhealthy saturated fats from animal sources and avoiding trans fats found in processed foods.
This article explores the specific oils recommended by the FBDGs and provides guidance on their appropriate use as part of a balanced diet.
Locally Available Cooking Oils, Nuts & Oily Seeds
Ghanaian cuisine includes a variety of locally available healthy fats and oils that align with the FBDG recommendations:
- Palm oil (red) – Red palm oil is a unique and potent source of several beneficial compounds, notably beta-carotene (a precursor to vitamin A) and tocotrienols, a form of vitamin E. Beta-carotene is essential for maintaining healthy vision, supporting immune function, and promoting cell growth and development. Tocotrienols, a more potent form of vitamin E, possess powerful antioxidant properties, that protect cells from oxidative damage. Despite these benefits, red palm oil is also relatively high in unhealthy saturated fats and should be used in moderation.
- Coconut oil – Coconut oil is a rich source of medium-chain triglycerides (MCTs), which have shown potential benefits for gut health by promoting a balanced gut microbiota and potentially inhibiting the growth of certain pathogenic bacteria. This may contribute to improved digestive function and overall gut well-being. However, as with all other oils, it must be consumed in moderation.
- Soybean oil – Soybean oil is a good source of omega-6 fatty acids which are beneficial for heart health when used in moderation. Excessive intake of omega-6-fatty acids can lead to inflammation, which is not beneficial for heart health. Thus, moderate use is recommended.
- Groundnut oil (peanut oil) – Groundnut oil, also known as peanut oil, is rich in monounsaturated fatty acids (MUFAs), primarily oleic acid. These MUFAs play a significant role in cardiovascular health by helping to lower low-density lipoprotein (LDL) cholesterol, often referred to as ‘bad’ cholesterol, while maintaining or even increasing high-density lipoprotein (HDL) cholesterol, or ‘good’ cholesterol. Additionally, groundnut oil contains vitamin E, an antioxidant that further supports heart health by protecting against oxidative damage. It is important to remember that groundnut/peanut allergies are common, and people with this allergy should avoid groundnut oil. While groundnut oil can be a healthy choice, it’s still important to consume it in moderation as part of a balanced diet.
- Sunflower oil – Sunflower oil is a valuable source of vitamin E, specifically alpha-tocopherol, a potent antioxidant that plays a crucial role in protecting cell membranes from oxidative damage caused by free radicals. As with all oils, moderation is key, and sunflower oil should be incorporated as part of a balanced diet.
- Shea butter – Shea butter is primarily composed of fats, including a mix of saturated, monounsaturated, and polyunsaturated fatty acids. It is included in the Ghana FBDGs as part of the healthy fats and oils category. However, the guidelines recommend moderation in its use due to its high saturated fat content. Unlike some vegetable oils (e.g., soybean and groundnut oil), shea butter is a solid fat at room temperature, which means it contains more saturated fats. The guidelines encourage prioritizing liquid oils (such as groundnut oil, soybean oil, and red palm oil) over solid fats, including shea butter.
- Groundnuts (peanuts) – These nuts are common in Ghanaian diets. They provide healthy fats and plant-based proteins and contain essential minerals such as magnesium, phosphorus, potassium, and zinc, which play crucial roles in various bodily functions, including bone health, nerve function, and immune support. Groundnuts/peanuts are typically consumed in various forms, including roasted peanuts, peanut butter/groundnut paste, and peanut-based soups and stews. Thus, they are a versatile and accessible source of nutrition for many Ghanaians. Just like groundnut oil, it is important to remember that people with peanut allergy should avoid groundnuts/peanuts.
- Cashew nuts – Cashew nuts have a high content of monounsaturated fatty acids (MUFAs), particularly oleic acid. These MUFAs contribute to lowering low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol, while potentially maintaining or increasing high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. Beyond MUFAs, cashews also provide a good source of plant-based protein, dietary fibre, and essential minerals like magnesium, copper, and zinc. Magnesium is needed for nerve function and blood sugar control, while copper supports iron absorption and immune function.
- Baobab seeds – Baobab seeds used in some parts of Ghana particularly the North, offer a combination of healthy fats and dietary fibre. The healthy fats in baobab seeds are primarily unsaturated, contributing to heart health while the high fibre content is beneficial for digestive health, promoting regular bowel movements and supporting a healthy gut microbiome.
- White melon seeds (agushie) – White melon seeds, known locally as agushie, are a staple ingredient in Ghanaian soups and stews. They provide both beneficial oils and plant-based protein. The protein content of agushie seeds is significant (27-32g per 100g), offering essential amino acids that are important for building and repairing tissues. Agushie also contain minerals like phosphorus, which is essential for bone health and energy production. Furthermore, they add a rich, nutty flavour to dishes, to enhance the overall nutritional and culinary value of Ghanaian cuisine.
Conclusion
The Ghana Food-Based Dietary Guidelines provide a science-backed approach to using fats and oils in a way that supports health and well-being. By prioritizing healthy locally available sources of fats and oils, Ghanaians can enjoy flavourful and nutritious meals without compromising their health. To use fats and oils wisely, cook with small amounts, choose grilling, steaming, or boiling over deep-frying and incorporate oily nuts and seeds for natural healthy fats. Read food labels to avoid trans fats, and store oils correctly to prevent rancidity and nutrient loss.
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Written by Dr. Laurene Boateng (PhD, RD)
Dr. Laurene Boateng is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of Full Proof Nutrition, a website committed to providing reliable, evidence-based, and practical healthy eating advice. Click here to join Full Proof Nutrition WhatsApp channel and send us a mail at fullproofnutrition@gmail.com.
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