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Quick and Dirty Fat Facts

July 23rd, 2012
Quick and Dirty Fat Facts

CHOOSE YOUR FATS WISELY!!

SATURATED FATS

  • Animal fats
  • Whole butter,
  • Tropical oils
  • Properties
    • Highly stable and they don’t turn rancid easily
    • Good for cooking at high temperatures
    • Solid or semi-solid at room temperatures
    • At least 50% of cell membranes are made of saturated fat
    • Our brain is made of over 60% saturated fat
    • Important for laying down calcium in bone
    • Protects liver from alcohol and toxins
    • Necessary for proper utilization of Essential Fatty Acids
    • Necessary for transportation and absorption of Vitamins A, D, B and K which are essential to human health
    • The lungs require saturated fats to function
    • Provides energy to the heart in times of stress

MONOUNSATURATED FATS

  • Nuts
  • Seeds
  • Nut oils
  • Olive oil
  • Avocados
  • Properties
    • Relatively stable and don’t turn rancid easily
    • Liquid at room temperature
    • Semi-solid with refrigeration
    • Good for cooking at moderate temperatures; sautéing

POLYUNSATURATED FATS

  • Vegetable oil
  • Canola oil
  • Safflower oil
  • Soy oil
  • Corn oil
  • Cottenseed Oil
  • Omega 3 and Omega 6 essential fatty acids (our bodies cannot produce these oils)
  • Properties
    • Unstable even at room temperature
    • Easily damaged by light, heat, moisture and O2 exposure
    • Liquid even with refrigeration and requires refrigeration
    • Should NEVER be heated
    • Consumption should limited to omega 3 & omega 6 sources (fish oil, cod liver oil, animal fats, butter, quality monounsaturated fats)

TRANS FATS

Found in:

  • manufactured foods
  • baked goods
  • frozen foods
  • margarine
  • chips
  • fast-food, etc.

Properties:

  • Trans fats are created when industrial companies add hydrogen to liquid vegetable oils, such as corn, soy, canola and cottonseed oils to make them more solid (partial hydrogenation)
  • Avoid the term “partially hydrogenated”
  • Major cause of heart disease and contributes to weight gain, cancer, auto immune diseases, premature aging, digestive disorders, and infertility
  • Labels can claim “ZERO TRANS FATS” if the trans fat content is an “acceptable” amount
  • NO SAFE LEVEL IN THE DIET. DO NO CONSUME…EVER!

SAFEST FATS FOR COOKING (frying, baking, broiling, grilling and roasting)

  • Coconut oil – organic and virgin
  • Red palm or palm kernel oil – organic and virgin
  • Butter
  • Ghee
  • Animal fats – lard, beef and lamb tallow, chicken/duck/goose fat

SAFER FATS FOR COOKING (stir-frying, sautéing, low heat)

  • Olive oil – unfiltered, organic, extra virgin (less than 400 deg, over medium heat is considered safe according to Mary Enig, PhD)
  • Avocado oil
  • Macadamia nut oil
  • Sesame oil

UNSAFE FOR COOKING

  • Vegetable/soybean oil
  • Corn oil
  • Flax oil
  • Hemp oil
  • Pumpkin oil
  • Safflower oil
  • Sunflower oil
  • Grapeseed oil
  • Fish/Cod liver oil

UNSAFE FOR COOKING OR CONSUMPTION

  • Trans fats in packaged foods
  • Canola oil – genetically modified, turns rancid quickly
  • Cottonseed oil – genetically modified, pesticide-laden, hydrogenated

DO NOT CONSUME OILS THAT HAVE BEEN CHEMICALLY PROCESSED, AVOID THESE TERMS

  • Refined
  • Hydrogenated
  • Partially Hydrogenated
  • Cold-Processed

LOOK FOR THESE TERMS WHEN BUYING OILS

  • Organic
  • First-cold pressed or cold-pressed
  • Expeller-pressed
  • Unrefined
  • Extra virgin

Note:  these processing techniques help keep fats from turning rancid

REFERENCES

  • Eat Fat, Lose Fat, by Mary Enig, Ph.D.,
  • Hudson Street Press “Fats: Safer Choices for Your Frying Pan & Your Health”, by Caroline Barringer, N.T.P.
  • How to Eat, Move and Be Healthy!, by Paul Chek, A C.H.E.K Institute Publication
  • The Vegetarian Myth by Lierre Keith, Flashpoint Press

Brenda Walding, DPT, FDN

Chad Walding, DPT

4 Responses

  1. Cindy says:

    Re: Bad oils
    Dont forget any fractionated oils

  2. Glo says:

    . . . just love your website and am very grateful for all the valuable knowledge you share in such a kind, loving manner. God Bless You So Much . . . (have shared your great info on FB…)

  3. Bonnie Brosseau says:

    I ordered the 30 day challenge, with the two special offers, yesterday 11/6/17 and have not received a confirmation or the diet plan.

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