For the past couple decades Americans have been on a no-fat/low fat diet causing a severe deficiency in healthy fatty acids. Yes, fat is necessary for healthy bodily function and yes, not all fat is created equal. Let's get into the nitty gritty!
Why do I need to consume healthy fats daily?
Fats serve many roles in the body:
They are necessary to the absorption of many minerals as well as fat soluble vitamins A, D, E and K. Calcium in particular needs the presence of fatty acids to aid in its absorption. Many Americans are getting enough calcium in their diet, but are rendered calcium deficient because they don’t have the co-factors (fatty acids) necessary for utilization. The excess calcium is then stored in other places such as arteries, kidneys, gallbladder, eyes, joints, etc.
Aid in healthy hormone production
Provide a long-burning source of energy
Are necessary for healthy bile (a substance that aids in fat digestion)
Maintain healthy cell membranes
Contribute to inflammatory and anti-inflammatory processes in the body to help with healing
Many of the oils you find at your local store, or that creep up in many processed foods (especially baked goods) have been denatured and refined making then dangerous to consume. We don’t want any of that! Lets talk about what these words mean and why they are hazardous to our health!!
Three types of fat:
Saturated Fatty Acids -SAFEST FOR COOKING AT HIGH TEMPERATURES- These fats are highly stable. They will not rancidify easily making them safe to cook with a high temperatures. Saturated fat molecules are straight and stack together tightly to form a solid or semi-solid fat at room temperature. Examples include:
Lard- Pig Fat
Ghee- Butter fat (casein protein has been removed)- can be used if intolerant to butter
Beef and Lamb Tallow- beef and lamb fat- look for grass-fed/hormone free
Chicken, duck and goose fat
Coconut Oil- look for virgin, unrefined 🥥
Red Palm Oil and Palm Kernel Oil- look for virgin, unrefined
Monounsaturated Fatty Acids- SAFE FOR COOKING AT MEDIUM TO LOW HEATS- relatively stable; do not rancidify easily. Liquid at room temperature, semi-solid upon refrigeration. The molecule has a slight bend, which allows them to stack closely, but not as closes as saturated fats. This is why they are liquid at room temperature. Examples include:
Olive oil- unfiltered
Peanut oil
Sesame oil
Avocado oil
Polyunsaturated Fatty Acids- NEVER COOK WITH- unstable at room temperature; easily damaged by heat, light, moisture and oxygen exposure; refrigeration required; turn rancid easily. These molecules have two bends, which will not allow them to stack together well. Omega-3 and Omega-6 fatty acids fall in this category. Examples include:
Vegetable/Soybean oil- typically GMO
Safflower oil
Sunflower oil
Grapeseed oil
Corn oil- typically GMO
Flax oil
Pumpkin oil
Pine Nut oil
Hemp oil
Now lets talk about Butter!!
Butter contains Omega-3 and omega-6 fatty acids in small amounts in a healthful ratio; and other fatty acids for weight management, muscle growth, and protection from cancer; Fat soluble vitamins A, D, E, and K to help absorb and properly assimilate naturally occurring trace minerals (zinc, selenium, iodine, chromium, manganese, etc,) found in raw butter; Butyric fatty acids for protection against fungal infections and tumor growth; and Arachidonic fatty acids for proper inflammatory and anti-inflammatory responses to heal effectively. Butterfat enhances brain function and increases cell membrane integrity. With all these health benefits, raw organic butter should be a central dietary fat consumed each and every day.
Canola oil should never be consumed. It is highly processed oil that comes from rapeseed (a genetically modified crop). The high heat and pressure during processing rancidify the omega-3 fatty acids.
Cottonseed Oil should also never be consumed. It is derived from cotton, one of the most genetically modified, pesticide-laden crops in America. When the oil is being extracted and hydrogenated the pesticides are quarantined in the oil, making it extremely toxic to our systems. IT is the main ingredient in Crisco shortening.
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