Fat is essential for the proper function of the body, it is an integral part of every cell membrane, regulates the immune system, reduces inflammation, and vitamins A, C, E, and K require fat to be properly absorbed in the body. Deficiencies in these vitamins are linked to malabsorption, bone density issues, insulin resistance, metabolic syndrome. Here’s a brief overview of the different fats, and healthy food sources.
Essential fats – omega-3 and omega-6 – These fats are not produced by the human body and must be acquired from the diet. They promote cardiovascular health, keep cell membranes fluid, lubricate joints and skin, boost metabolism, nourish the nervous and immune systems and help keep hormones in balance.
Food sources: mechanically cold-pressed chia seed, flax seed, hemp seed oils, algae, fish, krill and walnut oils; almond, black currant seed, borage seed, evening primrose seed, pumpkin seed, safflower seed, sesame seed and sunflower seed oils. Once you open the bottle, they need to be consumed rapidly – store in refrigerator.
Monounsaturated fats – important for the healthy function of the brain and all cell-membranes, and reducing reduce inflammation. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
Food sources: avocados, cold-pressed avocado oil, extra-virgin olive oil, grape seed oils, nut oils.
Saturated fats – make up 50% of your body’s cell membranes, bones require saturated fat to properly assimilate calcium, your lungs and heart use saturated fat for nourishment and proper function. Additionally, saturated fats found in butter and coconut oil (myristeric acid and lauric acid), play a large role in immune health.
The brain is made up of fats and cholesterol, mainly saturated fat. A diet low in saturated fats deprives the brain of the building blocks it needs for proper repair and function. Saturated fats are also needed for nerve communication; they function directly as signaling messengers and influence the metabolism.
Food sources: Organic butter and ghee (clarified butter), cheese, grass-fed meat, free-range eggs and poultry, coconut oil and palm oil.
Cholesterol – 1/5th of the brain’s weight is cholesterol, it makes up much of the myelin sheath, facilitates brain communication and function, is a powerful brain antioxidant and is a precursor to steroid hormones and Vitamin D.
Food sources: Grass-fed meats, free-range poultry and eggs.
Fats to avoid – Refined, processed, chemically extracted, bleached, damaged, and hydrogenated oils are toxic to every cell of the body. Margarine and processed or genetically modified products such as vegetable oil, cottonseed oil soybean oil, canola oil, safflower oil, and any hydrogenated oils should always be avoided. These fats are anti-nutritive, denatured, highly processed, pesticide and solvent laden, rancid, and refined. Of course, we all now know about the dangers of trans fats so avoid all fats that have hydrogenation listed on the label. NO AMOUNT OF TRANS FATS is safe to consume.
Guide to Cooking with Fat
As a rule of thumb, if the predominant classification of an oil or fat is polyunsaturated, then we should never cook with it – regardless of its smoke point. Lipid oxidation and free-radical production quickly takes place when these types of fatty acids are exposed to any degree of heat – even very low heat. This is a big red flag for producing inflammation and irritation within our bodies.
Heat (above 350°F): saturated fats and cholesterol – lard from animal fat, butter, ghee, coconut oil
Low to medium heat (moderately stable oils): extra-virgin olive oil, avocado oil, rice bran oil. When cooking with these oils, use broth or water to keep the temperature down and stop them from overheating.
Not to be heated (very unstable oils): nut and seed oils (including grape seed oil) , camelina oil – delicious drizzled over salads, fruit, and steamed vegetables topped with some lightly toasted nuts and seeds. They are delicate and easily damaged by heat, light, oxygen, and moisture, so refrigerate in a tightly sealed, opaque bottle. Look for cold-pressed, unrefined versions only.
Additionally, therapeutic oils such as cod liver, fish liver, borage, black currant oil, and evening primrose should NEVER be used for cooking.