Just the Fats, Ma'am

“Dietary fat, whether saturated or not, is not a cause of obesity, heart disease or any other chronic disease of civilization.” – Andrew Weil

Fats have been vilified for years but recent studies have turned the tables. This 3-part blog series will help unmuddy the waters for this much-maligned culprit. Let’s dive into the basics – why eating healthy fats is good for you, what does a healthy fat look like, and how to cook safely with your favorite healthy fats.

Why Eating Healthy Fats is Good For You
Science indicates fats are essential for many critical physiological functions in the body and a fat-free or extremely low-fat diet isn’t all it’s cracked up to be. Healthy fats in the diet supply essential fatty acids (EFAs) and deliver fat-soluble vitamins – A, D, E and K – throughout the body. These nutrients play a role in:

• Vision health
• Bone growth and repair
• Fertility
• Immunity
• Skin health
• Proper blood clotting
• Brain development
• Mood regulation
• Weight maintenance
• Preventing cellular damage
• Reducing risk of several diseases

Of course, all of these benefits are lost when you are eating trans fats, rancid fats, overly processed fats and overheated fats. So what are healthy fats?

What Does a Healthy Fat Look Like
All naturally occurring fats – saturated, monounsaturated and polyunsaturated – are healthy. You just need to eat a variety for optimal health. Aim for roughly one-third ratio of each in your diet and you’ll be on your way to better health.

• Saturated fats are solid at room temperature, very stable, resist oxidation, and tolerate higher temperatures. They are found in eggs, organic meat, organic and raw cheese, coconut oil and palm oil.
• Polyunsaturated fats are liquid at room temperature, the least stable option for cooking, and oxidize easily if not labeled for high heat or “high oleic.” They are found in fish oil, flax seeds, chia seeds, hemp seeds, brazil nuts, walnuts, safflower and sunflower oils.
• Monounsaturated fats are liquid at room temperature and generally more stable than polyunsaturated fats. They are found in macadamia nuts, almonds, cashews, pistachios, avocados and olives.

In the Standard American Diet, the most common fat comes from vegetable oil, which starts from the seeds of various plants such as rapeseeds, soybeans, corn, sunflowers, and peanuts. To produce the vegetable oil you have in your pantry, the fat needs to be extracted from the seed using one of two processes – Refining or Cold-Pressing.

For the process of refining oils, the seeds are husked, crushed, heated to temperatures between 110 and 180 degrees and then pressed to extract the oil. The seed mixture is then put through a centrifuge, phosphate is added, and the oil is separated from the seed pulp.

At this point, mass market refined oils include a toxic solvent called hexane, a substance the U.S. Environmental Protection Agency issued regulations on due to potential carcinogenic properties. These oils then require more harsh chemicals to remove the hexane as well as to deodorize and bleach the oils. The refining process turns the oil rancid – a reason why it needs to be deodorized – and removes natural nutrients from seeds, creating oils that are more unstable and likely to break down into dangerous free radicals in the body. Refined oils can also be hydrogenated, a process that makes them more solid at room temperature. This creates trans-fat, an unnatural fat that is detrimental to the body. Trans-fat raises LDL “bad” cholesterol and lowers HDL “good” cholesterol, increasing the chance of heart disease.

For the process of cold-pressing, oils are extracted from seeds and bottled without the refining process. This type of oil is known as “cold-pressed” or “virgin oil.” Cold-pressed oils require minimal processing, are filtered only lightly to remove large particles, and tend to retain their natural flavor and color. Although cold-pressing is not suitable for all seeds, it works well with olive, peanut, and some coconut and sunflower oils.

Naturally refined oils are filtered and strained with additional heat but without chemicals which allows them to maintain the nutrition and flavor of the original seed. They’re more stable for longer storage, more resistant to smoking, and a good choice over cold-pressed for high-heat cooking.

Now that you know how to choose healthier fats, how can you use them in your favorite family recipes?

How to Cook Safely with Your Favorite Healthy Fats
You’ve likely been the beneficiary of a cooking oil’s smoke point – the temperature that causes oil to start sending out a plume of smoke. It is one of the many good reasons to keep a fire extinguisher near the kitchen! There is a chance of fire-hazard when oil reaches its smoke point but, more importantly, fat starts to break down and release free radicals. These free radicals create inflammation in the body and a propensity for illness and disease.

Cold-pressed raw oils, especially of the polyunsaturated kind, can’t take heat as well as saturated fats and refined oils. They’re also more susceptible to rancidity due to their raw nature. These oils are best used for salad dressings, drizzling, dipping, and low-temperature sautéing. In other words, avoid these oils for any high heat or frying.

Refined oils, saturated fats and monounsaturated fats have higher smoke points, which can make these oils better for higher temperature cooking. However, make sure to avoid refined vegetable oils and choose cold-pressed, naturally refined or minimally processed oils approved for high heat cooking.

Here is a handy list to help you choose the right cooking oil for your next dish, courtesy of PPC Natural Markets:

High Heat Oils (over 400°)

Grapeseed Oil

Unrefined Avocado Oil

Medium-High Heat Oils (350-400°)

Ghee (Clarified Butter)

Macadamia Nut Oil

Medium Heat Oils (250-350°)

Butter

Extra Virgin Olive Oil

Red Palm Oil

Virgin Coconut Oil

Low Heat Oils (Under 250°)

Unrefined Pumpkin Seed Oil

Unrefined Sesame Oil

No Heat Oils

Flax Oil

Final Note – Storing Oils
Storing any fats can be tricky because of oxidation. Exposure to oxygen causes rancidity and rancid fats can promote cancer and heart disease. It’s important to avoid exposure to heat, light and oxygen, so store your oils in a cool, dark place. Don’t buy more than you can use in six months. A good rule of thumb is to date the oil with a permanent marker when you buy it and refresh it after six months. If oil will be sitting unused for more than a month, store it in the refrigerator.

Next up in our series, learn more about your essential fats and how they keep your brain healthy!

REFERENCES:
http://www.globalhealingcenter.com/natural-health/health-benefits-of-vitamin-a/
http://www.healthline.com/health/food-nutrition/benefits-vitamin-d#Disease3
http://www.healthline.com/health-slideshow/all-about-vitamin-e
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=112
http://www.healthy-eating-politics.com/vegetable-oil.html
http://www.madehow.com/Volume-1/Cooking-Oil.html
http://umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html
http://www.pccnaturalmarkets.com/guides/tips_cooking_oils.html