There is a myth about fats and a common question is ‘Are all fats unhealthy?’. And the truth is, not all fats and oils are bad for you.
Some (listed further on) are highly nutritional and beneficial for your health. You need an adequate amount of it in your daily diet. Especially in terms of heart health, gut health, and skin health.
Think Omega 3s!
It’s important to address a common misconception about fats and oils and the role it plays in a balanced diet.
The nutritional constituents in some fats and oils play a part in helping the body function optimally.
So, fats are not bad for us.
It is our biggest source of energy. Our bodies burn the energy when it is absorbed into the bloodstream, instead of converting it into fat.
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The words are used interchangeably in that it’s used to describe what we cook with and whether they’re in a solid state (fat) or a liquid state (oil) at room temperature. But there is a distinct difference.
Fats are derived from animal sources, with the exception being coconut, and are solid at room temperature. This is due to the higher melting point and the fact that it contains a high amount of saturated fatty acids.
Oils on the other hand have a low melting point and contain a higher amount of unsaturated fatty acids. These oils are derived from plant-based sources such as olives, sunflower and canola plants, and many more.
Fish Oil – This is derived from a variety of fatty fish such as herring, anchovies, mackerel, tuna, and salmon. One of the main benefits of fish oil is about managing heart disease and that’s because of its Omega 3 content. The EFAs (essential fatty acids) are known to reduce blood pressure as well as the build-up of plaque in artery walls.
Cod liver oil – As its name suggests, it is made from the livers of cod fish. It is a source of Omega 3 as well as Vitamin A and D, making it beneficial in reducing and preventing chronic inflammation.
The common myth about fat is that it will lead to a heart attack, make you fat, or is just downright bad for you. And that you should avoid eating it and cooking with it all.
Certain fats and oils are beneficial to your health. And that’s because some of it contains essential fatty acids and micronutrients (vitamins and minerals) which can improve your health and heal an ailment where necessary.
Healthy fats have the following benefits:
- It facilitates vitamin and mineral absorption, for example, Vitamin A
- It’s an essential source of energy – you get more energy from fat than you do from protein or carbs
- It helps in the production of hormones
- It promotes weight loss by speeding up the metabolism
- Certain fats can help reduce chronic inflammation
So, which fat is good for you – saturated or unsaturated?
Saturated fats are solid at room temperature. Consuming too much can lead to heart disease and can increase your LDL (bad) cholesterol.
Unsaturated fats are what are considered healthy fats. These can lower LDL (bad) cholesterol and raise your HDL (good) cholesterol.
There are two types unsaturated fats:
- Monounsaturated fats – are liquid at room temperature, but turn solid in the refrigerator
- Polyunsaturated fats – remain liquid at room temperature and in the refrigerator or freezer
How to accommodate fats and oils in a low-fat diet
- Consume and cook with fats and oils that contain unsaturated fats ie. monounsaturated and polyunsaturated fats.
- Eat foods like nuts, seeds, and fish as it’s high in Vitamin E and Omega 3 EFAs
- Cook with plant-based oils fats and oils
- Steer clear of oils labeled as vegetable oil, if it is the partially hydrogenated kind, which it usually is. Rather go for natural or organic oils that are not processed that way.
What is hydrogenated oil? These oils are manufactured and undergo a processing technique where it is heated (extreme heat) alongside hydrogen to make the oil shelf-stable – and last an unnaturally long time
Partially hydrogenated oil contains trans fats (the most unhealthy fat and is linked to heart disease) and these are the ones to avoid
Fully hydrogenated oils, such as coconut oil, are safer to consume because even though they contain saturated fats (still associated with heart disease), it does not contain trans fats
Trans Fats are the ‘bad’ fats that you do need to avoid as it leads to heart disease. They are found in fats and oils that have been partially hydrogenated.
Here is a list of unhealthy fats and oils
While you should always aim to cook with and consume the right healthy fats and oils, some are considered less healthy due to their chemical composition derived from processing.
A major concern is ‘which fat is bad for cholesterol‘ as well as ‘which ones will lead to high blood pressure‘. One issue informs the other and it can be solved by consuming the right fats and oils.
We’ll dive into it in the section after this one. But first, here is a list of ‘unhealthy’ fats and oils commonly used for eating and cooking. An explanation is also listed as to why each is considered unhealthy.
Trans fats – the most unhealthy fat
These are fats or oils that have been partially hydrogenated and contain trans fats. These fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol. It increases the risk of heart disease, stroke, and type 2 diabetes1.
To avoid partially hydrogenated vegetable oil, you need to avoid eating fried foods (take-out), chips, margarine, microwave popcorn, and many more that use this type of oil.
It’s a manufactured oil that is exposed to extreme heat alongside hydrogen to make the oil solid and stable at room temperature so that it lasts a long time without changes in its chemical structure. Pretty nasty stuff. So, try your best to stay away from it.
Even though there are naturally occurring trans fats in foods, there is no scientific evidence about how it impacts your health.
So, the best advice is to steer clear of the manufactured trans fats in foods and cooked meals.
Saturated fats
As mentioned before these fats are beneficial in a balanced diet, but consuming too much can raise cholesterol and lead to weight gain.
These naturally occurring fats are found in plant and animal foods. Some of them have protective qualities, especially for heart and gut health such as Coconut oil and Ghee. But, should be consumed in moderation and used with the correct cooking methods.
Vegetable shortening
This is commonly used as a shortening agent in baking. It ‘shortens’ the gluten strands in the dough to give it a specific textural quality2.
Vegetable shortening is typically high in trans fats and should be avoided.
Margarine
Read labels carefully because some margarine does contain trans fats.
Look for options that are trans-fat-free or have less than 2% trans fats. Some government agencies have approved less than 2% of content3.
Better yet, choose healthier alternatives like vegan spreads made from olive or other plant-based oils.
Cottonseed oil
This oil has noted health benefits, but it is also considered a health risk for certain conditions. Consuming the unrefined version has been linked to infertility, pregnancy, and liver damage. So, it’s listed here as one to rather avoid.
This is mainly due to its naturally occurring toxin called Gossypol. The cooking-grade version does not contain this toxin because the processing strips it of this.
Cottonseed oil contains polyunsaturated and saturated fats (3.5 grams per tablespoon4. So, it may help lower cholesterol but the saturated content could be a risk for heart disease if over-consumed.
Palm oil
This is widely used in the food industry due to its shelf stability and low cost.
However, it is high in saturated fats and may contribute to an increased risk of heart disease.
Interestingly, it also contains no trans fats which is the worst type of fat you can consume. It has also been cited in a study5 as being a better alternative to the soybean oil used in margarine.
The following is a list of safe and also health-building and healing fats and oils you can cook with and consume. Some are saturated fats ie. it is solid at room temperature and then turn to liquid when heated.
Saturated fats are beneficial to your diet, so these are not all ‘bad’. You need a moderate amount of it in your diet to maintain optimal health.
List of Healthy Fats
- Ghee
- Avocado
- Nuts
- Seeds
- Cold water fatty fish – Salmon, Mackerel, Herring, Trout, Sardines, Pilchards
- Coconut Oil
- Sea vegetables – Seaweed/Algae such Kombu, Dulce, Wakame and Nori
List of Healthy Oils
- Extra virgin Olive Oil
- Avocado Oil
- Canola Oil
- Peanut Oil
- Flaxseed Oil
- Soybean Oil
- Hemp Oil
- Walnut Oil
- Sesame Oil
- Macadamia Nut Oil
- MCT Oil
The nutritional benefits of ‘healthy fats and oils’
Overall, these are good for you because of their Omega 3, 6, and 9 content.
Omega 3 and 6 are well known for helping to reduce chronic inflammation, build cell membranes, improve brain health, improve mental health (helps with reducing symptoms of depression), and reduce the risk of heart disease.
Omega 9 also lowers LDL (‘bad’) cholesterol and increases the amount of HDL (‘good’) cholesterol6. It’s also known to enhance mental health characteristics such improving mood and memory. It also builds up insulin resistance in diabetics.
TIP A ratio of 1:3 (Omega 3: Omega 6) is ideal to prevent an imbalance of EFAs that could trigger a pro-inflammatory situation.
Your body can produce Omega 9 EFAs, but it is good to consume an adequate amount from foods rich in it because you can get the healing benefits as mentioned above
All humans need to absorb these EFAs through the foods we eat and that includes the fats and oils we use to cook it with. Our bodies cannot produce the Omega 3 and 6 EFAs metabolically, only Omega 9. So, it’s important to consume an adequate amount of Omega 3 and 6 to maintain optimal health.
Ghee
Clarified butter, as it’s also known, is rich in Omega-3 fatty acids which reduces inflammation. It also helps with the absorption of Vitamin A.
It has protective qualities but is high in saturated fats also. Because of this, consuming too much can lead to weight gain.
It also contains Vitamin E which gives Ghee its potent antioxidant qualities.
Avocado
This is a Monounsaturated fat. It contains Vitamin E (skin health) and heart-healthy Omega 9 (oleic acid). Essential to heart health as they reduce inflammation and protect blood vessel walls. They help with the normal contractions of blood vessel walls.
Avocado Spinach Toast Benefits
Here’s a speedy breakfast of Spinach and Avocado on a toasted seeded bread slice. Avocado Spinach Toast Benefits are varied, there’s something in it for everyone as it’s loaded with nutrients.
Nuts
This is a Monounsaturated fat. Almonds and Macadamia contain heart-healthy Omega 9 (oleic acid). Raw almonds are a great source of healthy fats, fiber, and protein, making them a filling and nutritious snack.This is a Monounsaturated fat. Almonds and Macadamia contains heart-healthy Omega 9 (oleic acid). Raw almonds are a great source of healthy fats, fiber, and protein, making them a filling and nutritious snack.
Seeds
This is a Polyunsaturated fat. Flaxseed, Pumpkin seeds, Sunflower seeds, Hemp seeds, Chia Seeds. These seeds are loaded with nutrients like fiber, protein, and omega-3 fatty acids, making them a great addition to smoothies, yogurt, or oatmeal.T
Cold water fatty fish
This is a Polyunsaturated fat. Contains Omega 3 and 6; Salmon, Mackerel, Herring, Trout, Sardines, and Pilchards. Salmon is a great source of omega-3 fatty acids, which have been linked to numerous health benefits, including a reduced risk of heart disease. It also contains magnesium which can provide a mood boost.
Coconut Oil
Even though it is labeled as ‘oil’ it is a solid saturated fat.
Coconut is antimicrobial and is great for killing bacteria. It is very moisturizing and perfect for dry skin and is known to reduce inflammation.
Sea vegetables – Seaweed/Algae such as Kombu, Dulce, Wakame and Nori
Contains Polyunsaturated fat6. It contains Omega 3 and 6 EFAs.
Extra virgin Olive Oil
This is a Polyunsaturated fat. It contains Omega 9, also known as Oleic acid, which helps alleviate the effects of very dry skin because it hydrates and locks in moisture – good for cracked scaly Eczema patches.
Avocado Oil
This is a Polyunsaturated fat. Contains Vitamin E (skin health) and heart-healthy Omega 9 (oleic acid). It’s also rich in antioxidants and can help reduce chronic inflammation.
Canola Oil
This oil is rich in Polyunsaturated fats. This is a processed oil and if you are going to use it, go for the non-GMO or certified organic version instead. The EFAs in canola oil are Omega 3 and Omega 6 (also known as Linoleic acid).
Safflower Oil
This oil is rich in both Monounsaturated and Polyunsaturated fats. The fats found in this oil are important for hormone regulation and brain health (memory)7. This is a processed oil and if you are going to use it, go for the non-GMO or certified organic version instead. It’s lower in saturated fats than olive, avocado, and sunflower oil.
There are two types of safflower oil: High-oleic and High-linoleic.
High-oleic can be used for high-heat cooking. High linoleic should be used for salads, dips, and dressings – no heating.
Sunflower Oil
This is a Polyunsaturated fat. This is a processed oil and if you are going to use it, go for the non-GMO or certified organic version instead. The healthy fats that sunflower is associated with are the version that contains a higher amount of oleic acid8. This is the one with more mono- and polyunsaturated fats in it.
Peanut Oil
This is a Polyunsaturated fat. It is rich in Vitamin E which is amazing for skin health and a very popular ingredient in cosmetic products.
It is a powerful antioxidant and because of this also contributes to cardiovascular health because it plays a role in preventing the oxidation of blood vessel walls.
Flaxseed Oil
This is a Polyunsaturated fat. Both flaxseeds (Linseeds) and flaxseed oil contain Omega 3 and 6 EFAs. The Omega 3 content helps to reduce the risk of heart disease and prevent blood clotting9.
Hemp Oil
This is a Polyunsaturated fat. It contains Omega 3 and 6 and helps lower cholesterol levels10.
Walnut Oil
This is a Polyunsaturated fat. It’s rich in antioxidants and contains Omega 3 and 6 EFAs. Walnuts are famously beneficial for brain health and can help improve alertness and memory. It contains Alpha-linoleic acid (ALA) which can help reduce chronic inflammation (heart disease), promote skin health, and facilitate wound healing.
Sesame Oil
This is a Polyunsaturated fat. It’s rich in antioxidants as well as Vitamin E and Lignans11 which fight off the effects of free radical damage. With that protective qualities comes a reduced risk of diseases such as cancer and heart disease.
Macadamia Nut Oil
This is high in Monounsaturated fats, Vitamin E, and antioxidants. All contribute to lowering the risk of heart disease and stroke.
MCT Oil
This oil contains medium-chain triglycerides which are easier to digest than the long-chain found in most fats. So it’s good for those with digestive (gut sensitivity) issues. It’s also antibacterial and can support weight loss.
Healthy Fats and Oils – its uses in the kitchen
The following is a list of general uses for these fats and oils, based on their melting point and chemical structural qualities.
25 Recipes for a Healthy Heart
These low sodium, heart healthy recipes ideas contain at least one or two of the foods mentioned above. It also uses the ingredients in ways recommended in the above sections.
Extra virgin Olive Oil
- Use it for Medium heat cooking
- Use it for light sautéing, drizzling as is into salads, combining it in pestos and pasts sauces, or bread and pizza dough recipes
- Use the extra virgin type (preferred), Organic or unrefined type
- Store olive oil in a dark, cool, and dry place
Coconut Oil, Ghee, Butter
- Use it for high-heat cooking and sautéing
- These are great in baked goods such as bread, pastries, cookies, desserts, etc.
- It’s an excellent ingredient in natural or DIY beauty, home, and personal care products
- Use certified Organic fats because the odorless type is processed and contains artificial ingredients
- Store these in a dark and cool place
Sesame Oil
- Use it for Medium heat cooking
- Use the extra virgin type (preferred), Organic or unrefined sesame oil
- This oil and its flavor are popular in Asian cuisine and Asian-inspired dishes
- Store sesame oil in a dark, cool, and dry place
Flaxseed Oil
- Do not use flaxseed oil for heated cooking. It is a finishing oil or one used for dressings or dips
- Use the Organic or cold-pressed variety
- Use it in smoothies, cereals, overnight oats, salads, fish dishes, whole grains, and more
- Store this oil in the fridge or freezer
Hemp Oil
- Do not use hemp oil for heated cooking. It is a finishing oil or one used for dressings or dips
- Use the Organic or cold-pressed variety
- This oil and its flavor are popular in Asian cuisine and Asian-inspired dishes
- Store this oil in the fridge or freezer
Chia Oil
- Do not use chia oil for heated cooking. It is a finishing oil or one used for dressings or dips
- Use the Organic or cold-pressed variety
- This oil and its flavor are popular in Asian cuisine and Asian-inspired dishes
- Store this oil in the fridge or freezer
Walnut Oil
- Do not use walnut oil for heated cooking. It is a finishing oil or one used for dressings or dips
- Use the Organic or cold-pressed variety
- This oil and its flavor are popular in Asian cuisine and Asian-inspired dishes
- Store this oil in the fridge or freezer
Macadamia Nut Oil
- It can be used for high-heat cooking or as a finishing oil or used for dressings or dips
- Use the Organic or cold-pressed variety
- It has a mild flavor and it great in baked goods
- Store sesame oil in a dark, cool, and dry place and a dark-colored glass bottle
Consume the right fats and oils in moderation
Portion control and consuming fats in moderation
Although some of these fats and oils are beneficial to your health, you should be mindful of how much you consume. You can monitor this through your portion sizes and how often you consume it during the day.
You can also control portion size through appetite control, by eating lots of low-GI foods. This stabilizes blood sugar and provides a slow release of energy. It prevents you from overeating and can suppress your appetite or at least control it.
So it’s a way of making sure you don’t binge on healthy fats or oils in savory or sweet dishes.
How to incorporate healthy fats into a balanced diet
Healthy fats and oils are best incorporated by including them into recipes as flavor enhancers, ingredient replacements or substitutes, or flavor accents.
Here is a list of culinary ways to incorporate ‘healthy’ fats and oils into your diet:
- Use extra virgin olive oil in pestos or drizzled over Baba Ghanoush or Hummus
- Coat granola with olive oil, coconut oil, or ghee before roasting
- Use Ghee (lactose-free) for high-heat cooking instead of butter (lactose)
- Use Ghee (lactose-free) in baked goods instead of butter (lactose)
- Use coconut oil (raw) in smoothies
- Sprinkle ground flaxseeds over smoothie bowls or into drinking smoothies
- Sprinkle lightly toasted sunflower seeds over warm red lentil soup
- Sprinkle chia seeds onto overnight oats
- Mix walnut or avocado oil into a salad dressing
- Use sesame or peanut oil for Asian-inspired dishes
Assessing your individual needs
Pay attention to any allergies, mild ailments, or chronic health conditions you may have and how these could be improved using healthy fats and oils.
Conversely, be mindful of how the overconsumption of certain fats and oils can exacerbate your symptoms.
Find out which fats and oils you may be allergic to. If you need to exclude anyone, you’ll have many other options to choose from the list above.
So, not all fats are ‘bad’ for you and there are many culinary ways to include them into a balanced diet.
Make a note of any allergens you may react to and narrow down your list of fats and oils to use in the kitchen and your meals.
As you can see from the above lists, there are so many reasons to consume certain fats and oils because of their health-building and healing qualities.
Practice eating certain foods in moderation to achieve a balanced meal and thereby a diet that is balanced in its nutritional, healing constituents.
Refer back to these lists when you need to check which fats and oils you can cook with from a nutritional aspect.
Also, use it to check which ones will have culinary benefits when you’re meal planning and meal prepping. Taste and appetite are all important in creating a balanced diet. You must want to eat the healthy meals you’re creating for yourself and your family.
Culinary nutrition
That’s where culinary nutrition or nutritional cooking plays an important role. You can cook with health-building fats and oils, in moderation and create deliciously nutritious meals at the same time!
If you liked this blog post, you’ll love this article on Sugar. Another food type that’s also associated with common food myths.
Or, why not get started with cooking a healthy, skin-healing, nut-free, dairy-free, Kale Pepper Pesto recipe? It’s yummy and lasts in the fridge for up to five days. Spread it on seeded crackers, warm toast, and cashew cheese or vegan pasta. Lots of culinary options here!
*cravenutritionalcooking.com does not give medical advice. Where there is a reference to it, the phrasing is used to illustrate a point or give context to food and cooking for nutrition. It is not related to a specific condition or any specific individual. Always consult your healthcare professional for medical and dietetic advice before embarking on any type of eating plan or ingesting nutritional supplements.
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