In the previous article we observed the different types of fats. Which type is good for our health, and which kind of fat we should avoid?
Any given fat is composed of all three types, but usually has one type more predominant. If we are eating whole foods appropriate for our metabolic type, we needn't be concerned about the fats in the foods. We can eat and enjoy meat, eggs and dairy products, nuts, olives and avocados. It's slightly trickier deciding what fat or oil to use for cooking and condiments. Now that we know how fats work, let's look at a summary of good and bad sources of additional fat.
GOOD FATS
Butter (and cream): primarily saturated. Contains short chain fatty acids that only come from butter, and medium chain that only come from butter & tropical oils. These have anti-microbial & immune enhancing properties and are easily absorbed for energy, making them less likely to cause weight gain. Contains CLA (Conjugated Linoleic acid) which has strong anti-cancer properties and only comes from pasture fed butter. Has small but equal quantities of omega-6 and omega-3 EFAs. Contains other vital nutrients like Vits A & D, Activator X (from spring & fall pasture fed cows), lecithin, cholesterol, glycosphingolipids & trace minerals.
Beef & mutton fat (tallow) & pork fat (lard): primarily saturated & monounsaturated. Stable & can be used for frying.
Chicken, duck & goose fat: primarily saturated & monounsaturated. Semi-solid & quite stable. Widely used in kosher cooking (duck or goose preferred).
Coconut oil: primarily saturated. Contains medium chain fatty acids (see butter). Extremely stable & can be stored at room temperature for many months. Use for cooking or baking.
Palm oil: there are three different products available from the palm fruit, all of which are extremely stable & can be stored at room temperature for many months:
* Red palm oil comes from the flesh of the fruit, and is a rich source of beta-carotene, alpha-carotene, vitamin E (both tocopherols and tocotrienols), lycopene and other carotenoids. It is used a lot in traditional African cooking, especially soups and stews, but has a distinctive taste that not everybody finds appealing. Primarily saturated & monounsaturated.
* Clarified (or RBD - Refined, bleached and deodorised) palm oil, which is tasteless and white in color, is more commonly found. It doesn't have the phytonutrients found in the unrefined red oil, but is still a safe and stable cooking suitable for breads, baking and cooking.
* Palm kernel oil comes from the seed of the palm fruit, is yellowish in colour and has a mild flavour. It is 80-85% saturated, with about 50% coming from Lauric acid, a medium chain fatty acid. Sometimes called just palm oil on food labels.
Olive oil: primarily monounsaturated. Good for salads & cooking at moderate temperatures. Rich in antioxidants. Don’t overdo though, as longer chain acids are more likely to cause weight gain than short/medium.
Peanut oil: primarily monounsaturated and polyunsaturated. Relatively stable, so can be used for stir fries, but not too often due to high Omega-6 content.
Sesame oil: primarily monounsaturated and polyunsaturated. Unique antioxidants not destroyed by heat, so can be used for stir fries, but not exclusively, due to high Omega-6.
Flaxseed oil: primarily polyunsaturated. Very high in Omega-3 EFAs, so useful for balancing EFA intake. Use on salads or smoothies in small amounts (no more than 1 tsp per day). Never heat it and store in fridge. Some people cannot utilise this form of Omega-3 and need to supplement with fish oils instead.
Macadamia oil: primarily monounsaturated. Has small but equal quantities of omega-6 and omega-3 EFAs. The oil is quite biscuity so has limited culinary use, but eating the whole nut (after soaking and drying) is excellent. Eat all nuts in moderation as they can contribute to weight gain in excess.
Avocado oil: primarily monounsaturated. Can be used as a salad oil, but others are better. Best to eat the whole avocado.
Fish oils and fish liver oils: an easily absorbed source of Omega 3 EFAs. Fish liver oils, of which cod liver oil is the best known, are also good sources of the fat soluble vitamins A & D. Do check your sources though, and make sure they've been tested and found free of mercury.
BAD FATS
Safflower, Sunflower, Corn, Soybean, Hemp oil: primarily polyunsaturated. High in Omega-6, which are dangerous if overeaten. Unstable so high likelihood of being rancid. Strictly limit use & never use if heated.
Cottonseed oil: primarily polyunsaturated. As above, plus may have toxic elements. Totally avoid.
Canola oil: primarily monounsaturated and polyunsaturated. The deodorising process creates trans fats. It is unstable and goes rancid and mouldy easily. Creates Vit E deficiencies. Totally avoid.
Processed oils & fats to avoid:
* Vegetable oils that have been extracted by heat or chemicals ie. only use cold pressed or expeller pressed oils
* Margarine or shortening, due to the hydrogenation process which creates trans fats
* Homogenised fats including some milk and some coconut cream
* Anything that has been deep fried in vegetable oil (which is most takeaways these days) as they will be rancid, creating free radicals
* Powdered milk or egg products, which contain oxidised cholesterol
* Smoked or processed meats, which may contain rancid fats.
What fats to eat
For sauteing and stir-frying - Butter, lard or tallow, chicken, duck or goose fat, coconut oil, extra virgin olive oil at moderate temperatures, peanut or sesame oil in small quantities;
For deep-frying, lard or tallow. Potato chips, or doughnuts (whole grain, soaked flour doughnuts, of course!) are suitable foods for deep frying.
For baking - Butter or coconut oil
For salad dressings - Extra virgin olive oil, flaxseed oil
On hot vegetables - Butter, cultured creams, coconut oil, flaxseed oil, olive oil
To garnish soups - Butter, cultured creams, yoghurt
In dips or sauces - Cultured creams, yoghurt, avocado, tahini (ground sesame)
On breakfast grains - Butter, cultured creams, yoghurt, flaxseed oil, macadamia or other nut oils, slivered nuts
For snacks - Nuts, fresh coconut, avocado, cheese
One common sense rule:
Try to avoid eating carbs with high GI (glicaemic index) with fat products. Eat meat dishes, cheese with the fresh salads without bread. Eat breakfast cereals with only small addition of good fats, and your body will thank you soon. For more information see The French Diet .
