‘Good’ fats

These include monounsaturated fats and polyunsaturated fats. Both of these fats will be liquid at room temperature such as oils.

Monounsaturated fats are found primarily in plant based foods. Our bodies also have the ability to make monounsaturated fats from saturated fats, assuming we have plenty of the vitamins and minerals (such as zinc) that are involved in this process. Good sources include almond, olive, pecans, cashews, peanuts, avocados, canola, and macadamia. These oils are safe to use in low to moderate temperatures.

Polyunsaturated fats are essential fatty acids- see below. They turn rancid easily and should not be used in cooking. Food forms of polyunsaturated fats, such as macadamias are very beneficial for your health as they are less susceptible to oxidation than food forms of monounsaturated fats.

Essential fatty acids

Essential fatty acids are essential because 1: We need them and 2: They cannot be synthesized by our body and therefore need to be included in our diets. These include omega-3 and omega-6. Unfortunately, for most of us the balance of these fats is way off. Ideally we would have a balance of between 1: 1 and 4:1 omega-6 to 3. The standard western diet ratio of these fats is a long way off this, it is usually between 20:1 and 10:1. This means we are eating too many foods high in omega-6 fats and not enough foods high in omega-3s. Too much omega-6 can is pro-inflammatory and can lead to an increase in blood clot formation, cancer, weight gain, high blood pressure, depression and depressed immune function. Both were once found balanced in foods, but modern agricultural practices means that the omega-6 content it much higher. For example, organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.  Red meat (pork more-so than herbivores like cows)  and poultry have been affected in the same way with the increase of grain feeding.  These animals traditional diets would have provided us with good fat balance, however now these foods are inflammatory.

Omega-3: Fish, soy, wheatgerm, flaxseed, walnut, nuts

Omega-6: Safflower, sunflower, corn, red meat, nuts, seeds and plant oil. Most processed and fast foods contain high amounts of omega-6 due to the overuse of corn products and cheap oils used in the processing.

Eating whole, fresh foods and fewer processed foods and opting for free range eggs and chicken and grass fed red meat (pork MUST be grass fed or free-range) will help you regain the balance of omega-3s and omega-6s.

Saturated fats

Saturated fat is found primarily in animal foods. The only exceptions to this are the tropical oils—coconut, palm, and palm kernel—and cocoa butter, which come from plant sources. These are also saturated. Unlike unsaturated fats, saturated fats are solid at room temperature, like butter, cheese, lard, bacon fat, milk fat, and the fat in meat products

Saturated fats are essential for our health and are often given a bad reputation by companies which sell vegetable oils.  This bad reputation began by a misinterpretation of a study done several years ago which showed that eating less saturated fats and more vegetable oils reduced cholesterol levels.  Alarmingly, what this study also showed was that these same people had an only temporary increase in cholesterol and there was an INCREASE in mortality rates!  So eating more vegetable oils and less saturated fats might reduce your cholesterol short term, but it’s not actually better for you.

Some studies have shown that eating red meat may increase the risk of colo-rectal cancer and lung cancer.  This may not be due to the red meat and saturated fat itself but rather the lack of total fibre in the diets analyzed.

Breast milk naturally contains saturated fat.  We NEED some, it is essential.  However taking all the information into account, we can realise that while saturated fat is not bad for us or evil (trans fat is evil) and it is ok to have some, we shouldn’t go overboard and that an excess  of anything is bad for us.

Trans fats (and how margarine is made, don’t read if you’re squeamish!)

Trans fats are produced using a process called hydrogenation. This is the process that turns polyunsaturated oil, normally liquid at room temperature, into fats that are solid at room temperature-margarine and shortening. To produce them, manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola, already rancid from the extraction process and mix them with tiny metal particles-usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas at high-pressure and high-temperature. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency. The oil is yet again subjected to high temperatures which turn it rancid then it is steam-cleaned to remove its unpleasant odor. Margarine’s natural color, an unappetizing gray, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food. This does not sound like something that should be put into our bodies to me!

These artificially produced fats are used in place of butter and lard, fried at high temperatures without burning and increase the shelf life of foods. Food companies caught on and began using trans fats in commercially produced goods. Restaurants and fast-food chains started using trans fats exclusively for deep frying foods like fries.

Trans fats are even worse than saturated fats. They not only increase LDL cholesterol (the bad cholesterol) but also lower HDL cholesterol (the good cholesterol), increase the risk of diabetes, gall stones, and internal inflammation. Consumption is associated with an increase risk of coronary artery disease. In the brain and other neurons in the body trans fats may become incorporated into cell membranes and impair their ability to function, communicate, and transport nutrients. Trans fats are just close enough in structure to healthy fats to stand in for them in biological functions. But they cannot do the job of the healthy fats and so cause dysfunction and disease.

Cholesterol

Cholesterol has gotten such a bad rap. And yet cholesterol, another kind of fat, is an essential part of every cell membrane in the body, the central nervous system, hormones, and other physiological functions. In fact, cholesterol is so important to the health of the human body that it is made inside the body. Your liver makes cholesterol and sends it out into the bloodstream for your body to use. Only 20% of the cholesterol comes from our diets.

There is “good” cholesterol (HDL), and “bad” cholesterol (LDL).  There is also something called vLDL, or very low density lipo-protein which is a ‘dangerous’ cholesterol because it is inflammatory and sticky, so it can stick to the artery walls.  This is increased if there is oxidation of peoples fats (such as by not having enough antioxidants in the diet or eating too much trans/hydrogenated fats).  When there is too much vLDL cholesterol circulating in the bloodstream, it can cause inflammation in the lining of the artery. Over time the results of this inflammatory process cause plaque to build up and begin to clog the arteries. Plaque and sometimes blood clots form. Both can block arteries, causing a heart attack or stroke. HDL cholesterol’s job is carrying the cholesterol back to the liver.  HDL is cardio-protective and helps reduce inflammation and plaque buildup in the arteries.

There is cholesterol found in all animal products, however it is now becoming understood that foods containing cholesterol do not actually raise your blood cholesterol levels.

If your cholesterol levels are high, you need to dig deep (with the help of a holistic health care practitioner such as a naturopath) to identify WHY they are high.  The possible causes are many, but diet isn’t likely to be one of them.

Fats and calories

Fats do contain twice as many calories as carbohydrates. However the key is how they are digested. Complex carbohydrates take 2-3 hrs to be digested. Refined carbohydrates will take 30 minutes. However fats will take 5-8 hours to be completely digested. Therefore, fats keep hunger satisfied 3 times longer and can also help to keep blood sugar levels from spiking. It is important to include some ‘good fats’ into your diet when trying to lose weight for this reason. We also know that ‘good’ fats are needed to burn fat and lose weight.  If you cut fat out of your diet altogether your body will be very stubborn about letting go of it’s stored fat!

Low fat diets

Low fat diets eradicate the good and the bad fats. Remember- we can not make essential fatty acids and this is why they are needed in our diet. By avoiding all fats we are also missing out on the variety of other nutrients found in foods like nuts, oils and avocado. Following a strict low fat diet can lead to low energy, nutrient deficiencies, poor concentration, rebound weight gain and depression. Low fat products will also often have more sugar to make them taste better.

Cooking with fats

• Cook with olive oil only at low to moderate temperatures
• Do not cook with polyunsaturated fats such as avocado and flaxseed as the heat combined with oxygen damages the oil
• Try cooking with stock, vinegar, wine or water instead of oils
• Steam veggies, then finish off under the grill to brown rather than cooking covered in oil
• Use avocado, hommus or olive oil on bread
• Keep oils oils that are vulnerable to oxidation in dark glass containers and store away from sunlight.
• Do not use oils in plastic containers as they can leach harmful chemicals from the plastic.

Good Oil choices:

For deep frying:

• Animal fats such as lard or tallow (e.g. superfry)
• A refined olive oil (e.g. light olive oil) – don’t use extra-virgin olive oil which doesn’t hold up to the high heats)

For pan frying:

• Any olive oil
• Butter
• Coconut oil

For roasting:

• Animal fats
• Olive oil or other oils higher in saturated fats such as coconut oil or macadamia which also holds up very well to the sustained high heat.

Adding more Omega-3 fats into your diet

• Eat a handful of nuts daily, especially walnuts
• Fish x 4/week
• Drizzle olive oil or flaxseed oil combined with lemon juice and herbs over salads and steamed veggies
• Add flaxseed meal to your muesli, shakes, yoghurt (grind it fresh each week and keep in the fridge)
• Use avocado or olive oil as a spread on bread
• Be conscious of foods high in omega 6

Some points on spreads…

Essentially, margarine is processed and full of hydrogenated oils so this ‘health food’ is not good for you at all!  Even though it doesn’t contain cholesterol, as you know this isn’t such a bonus.  Even the olive oil spreads contain other processed oils, which highlights the important of reading ingredients on food labels.  Stay away from margarine unless you know which oils go into in and whether it has been processed in a safe way.

Butter is fine for you, but try to use organic!  A portion of butter is the size of the top segment of your thumb.

If vegetarian, use olive oil, hommus or avocado or Melrose omega spread on bread (made from flaxseed oil, an omega-3).

More on Cooking with Oils …  Smoke Point

The smoke point refers to the temperature at which oil begins to smoke. At this point the oil starts to decompose. If oils are heated to smoke point there’s an increased risk of producing carcinogens and the food will burn and taste terrible. Refined oils have a higher smoke point than their unrefined counterpart and when higher temperatures are required, for example, to BBQ, stir fry or deep fry at high temperatures (over 200C) they are almost a better option, were the majority not refined through chemicals solvents. For a product to be classified as organic its production process must be also be approved by the organic industry therefore thea ssurance of a chemical free oil is to buy orgainc refined oils for high heat cooking.

Many people reuse their oils which can have the effect of reducing the smoke point of the oil. Reusing oils also increases the production of free radicals and should therefore be avoided regardless of the cost saving.

The table below gives the smoke point of most well known and less known oils.

Cooking Guide

200C – Suitable for all types of cooking including stir frying, deep frying, BBQ’ing, grilling, and baking
175 – 200 – medium heat frying, grilling, baking
107 – 175 – gentle frying on a low heat, light grilling
107 C – use cold in salad dressings

The best advice for cooking is to use an oil with a high concentration of more stable monounsaturated fat. Only use a refined oil of quality when you are sure no chemicals were used in the refining process. ( refined camellia tea oil is an excellent choice of oil for high temperature cooking). Polyunsaturated oils do have a rightful place in our healthy world, and oils like flaxseed, walnut, and sunflower oil should be consumed for their many health benefits. Eat them cold in dressings with salad or over cold cereals and always store your bottles in the fridge.

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