Not too long ago, public health experts advised everyone to follow a low fat diet, but their recommendations were unsuccessful.
The majority of people started substituting highly processed foods with almost no nutritional value for calories from fat instead of choosing healthier foods.
Numerous specialists contend that the promotion of low-fat foods in public health campaigns was a complete failure, with quantifiably detrimental effects on public health overall, including rising rates of obesity and cardiovascular disease.
Thankfully, a growing number of individuals, including those following plant based and ketogenic diets, are aware of the benefits of consuming healthy fats. After all, fats play a vital role in the human diet as a source of nutrition and energy.
The secret is to focus on healthy, nutrient dense fat sources that align with your priorities and dietary requirements.
Everything you need to know about selecting healthy fats is covered in this article, including the benefits of various types of fatty acids, the advantages and disadvantages of over 40 common fats and oils, and the vital roles that fats play in your body.
How to Select Nutritious Fats
Making the right fat choice for your diet is not hard. It does entail taking into account factors like the composition of fatty acids (polyunsaturated, monounsaturated, and saturated fats), the health advantages of each type of fat, flavor, whether or not you plan to cook at a high temperature, and environmental concerns.
Composition of Fatty Acids
When selecting healthy fats, the most important nutritional factor to take into account is the composition of fatty acids.
Essentially, polyunsaturated, monounsaturated, or saturated fatty acids can be found in some combination of all naturally occurring fats.
Fats Polyunsaturated
The least stable fats are polyunsaturated fats. Although polyunsaturated fats such as omega 3 and omega 6 are necessary in moderation, excessive consumption of omega 6 linoleic acid has been linked to health issues.
The second issue with polyunsaturated fats is that they start to degrade when heated, even below their smoke point, which can happen during production, cooking, and storage.
This can result in hazardous byproducts that taste bad and are not at all healthful.
Monounsaturated Fats:
These heart healthy fats are better for cooking because they are more stable.
Additionally, polyphenol antioxidants linked to health benefits have been found in studies pertaining to certain monounsaturated fat sources, such as olive oil.
Fats Saturated
According to certain studies, common saturated fats which are mostly found in animal products are linked to high cholesterol and cardiovascular disease.
But, this subject is currently contentious in the field of public health advocacy, with some reputable researchers stating that, according to the data at hand, reducing saturated fat doesn't improve public health.
The health risks associated with short-chain fatty acids (SCFAs) and plan based medium chain triglycerides (MCTs) are different from those of other saturated fats, regardless of your decision to restrict or stay away from common long chain saturated fats derived from animal products.
Furthermore, they might possess advantageous qualities absent from other saturated fatty acids.
Taste and Feel
If you're taking fats as dietary supplements to increase your energy levels, their flavor may not really matter, but when it comes to cooking, it does.
For example, avocado oil's mild, grassy, avocado like flavor may not be a good substitute for cooking oil in a recipe for vanilla cake, but it might be a great addition to a salad dressing.
Other fats, such as olive oil, have a nice flavor in marinades and dressings, but they don't work well for cooking over high heat and clump when kept in the fridge.
Effects on the Environment
Oils have an impact on the environment and are associated with concerns about fair labor practices, pollution, deforestation, water footprint, land use, and biodiversity.
Even though they might not be the primary factors influencing your choice, being aware of these concerns enables you to make an informed decision.
The Best and Worst Oils and Liquid Fats
Since oils are liquid fats at room temperature and in a cool environment, a higher percentage of polyunsaturated fats are present in them.
These are a few of the most widely used oils, along with information on their effects on the environment and health.
Olive Oil
Golden green olive oil is well known for its function in the Mediterranean diet. It is widely used in marinades, dressings, and recipes from the Mediterranean region and is recognized as a heart healthy fat option.
Pros
- Rich in monounsaturated fats and vitamin E, which are good for the heart.
- Antioxidants that are beneficial polyphenols are abundant in extra virgin oil.
- Research points to several health advantages, such as lower blood pressure, a healthier metabolism, a decreased risk of cardiovascular disease, and decreased inflammation.
- With normal smoke points of 350 406°F, stable when used as cooking oil for medium heat sautéing or frying.
- In certain recipes, the nutty, grassy flavor of olives can work well.
Cons
- Up to 21 to 27% of certain olive oil types are made up of omega-6 linoleic acid.
- In terms of emissions, water use, and land use, olive oil is not environmentally friendly.
- When chilled, it solidifies or clumps.
- It is possible for up to 80% of imported olive oil to be tainted or mixed with other oils.
Tips for Using Olive Oil
Olive oil is a flexible and simple dietary addition. It can be used as cooking oil, added to any recipe calling for fats, or even eaten by the spoonful.
If you use olive oil as an ingredient in salad dressings, make sure to either allow time for it to liquefy after refrigerated storage or make small batches that you can use in a single meal.
Avocado Oil
Avocado oil is a green, yellow oil that is extracted from avocado pulp. Although avocados have long been a staple food in the Americas, avocado oil is a relatively new option for cooking, having gained popularity only in the last ten or so years.
Advantages
- A good source of vitamin E and monounsaturated fats.
- Outstanding thermal stability with a 428 482°F smoke point.
- Mildly grassy taste that complements most foods.
Cons
- The health benefits of avocado oil for humans are currently the subject of very little research.
- Has an average of 13.4% omega 6 linoleic acid.
- Notable adverse environmental effects related to water use, land use, and biodiversity loss.
How to Use Avocado Oil
Avocado oil excels in high heat cooking, but it can be used in any recipe to increase your daily intake of beneficial monounsaturated fats.
But since it can impart a grassy flavor to cakes, cookies, and other baked goods, you might want to stay away from using it in baking.
MCT Oil
A fat supplement called medium chain triglyceride (MCT) oil is made from palm or coconut oil. Your body can absorb and digest it very easily because the fatty acid chains are shorter. Additionally, MCT oil comes as a powdered supplement that mixes more readily with liquids.
Pros
- It may aid in healthy weight loss and fat burning.
- MCTs may enhance energy metabolism and exercise endurance, according to research.
- The production of ketones is increased by MCT oil, which may have positive effects on brain function.
- According to a study, MCT may promote regular bowel motions and a healthy microbiome.
- MCT oil has a rich mouthfeel and is flavorless.
Cons
- It's not usually regarded as cooking oil because of its low smoke point (under 350°F) and low thermal stability, which make it unsuitable for heating or cooking.
- MCT oil is two to three times as expensive as oils like avocado and olive oil.
- Overindulging in MCT oil at once may cause upset stomach and diarrhea.
- Starchy carbs or other fillers are present in the majority of MCT powder supplements, but not all of them.
- The production of MCT oil is linked to unfair labor practices, the destruction of rainforests, and a decline in tropical biodiversity because it is derived from coconuts or palm fruits.
How to Use MCT Oil
You can add MCT oil to shakes, smoothies, and other recipes that don't call for heating up, or you can take 1 to 3 teaspoons (5 to 15 ml) orally.
Although consuming MCT doses in smaller doses throughout the day may help, higher doses are more likely to induce upset stomach and diarrhea.
Oils from Seeds
One of the most popular sources of calories in modern diets are vegetable oils derived from seed crops, such as canola, corn, cottonseed, grapeseed, peanut, rice bran, safflower, soybean, and sunflower oil.
This pattern is a reflection of the rising use of low cost seed oils as cooking oils and ingredients in packaged, highly processed foods.
For instance, between 1909 and 1999, the consumption of soybean oil increased 1,000 fold.
The main fatty acid in seed oils, polyunsaturated linoleic acid, was said to be heart healthy by some researchers in the 1960s and 1970s.
However, new analyses of these data, which encompass almost 11,000 study participants, indicate a connection between higher seed oil consumption and health issues like obesity, cardiovascular disease, and inflammation.
Pros
- Seed oil prices have increased by 20 to 50% annually over the last three to four years, despite being historically low.
- Taste neutral, cheap, and accessible to the majority of eateries and packaged food producers.
Cons
- Consuming seed oil is linked to current average intakes of 6 to 10% linoleic acid, which is significantly higher than the daily requirement of 1-2%.
- Because of their thermal instability, omega 6 seed oils quickly degrade during production, storage, and cooking, producing noxious byproducts and rancid flavors.
- Excessive use of water and land is caused by seed oils.
- Pesticides, herbicides, and solvent-based industrial processing all contribute to pollution.
How to Stay Away from Seed Oils
Most processed foods and restaurant meals contain high levels of harmful linoleic acid from seed oils.
Alternatively, you can use healthy substitute cooking oils to prepare fresh foods at home. You can ask for grilled or roasted vegetables and meat without any oil when you dine out.
Nut Oils
Specialty oils derived from nuts are known as nut oils. They are more often used in dressings than in cooking due to their high cost and culinary qualities.
Pros
Nut oils that are high in heart healthy monounsaturated fat include macadamia nut oil, avocado nut oil, hazelnut oil, and almond oil.
Cons
- Nut oils fetch a high price.
- Walnut oil is one of the nut oils that has a high omega 6 linoleic acid content.
- The majority of nut oils have low smoke points and are not heat stable.
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In contrast to cold pressing, industrial processing degrades the polyunsaturated fatty acids found in nut oils.
How To Use Nut Oils
Although nut oils can be incorporated into your healthy fat routine or used as an ingredient in cold sauces or dressings, whole nuts are typically a more cost effective option due to their higher nutritional content.
The Greatest and Worst Fat Products
Saturated fatty acids are abundant in fats that are solid at room temperature.
Butter and lard are examples of animal based solid fats, with the exception of coconut and palm oil. Here's where you can find out which solid fats are best for you.
Coconut Oil
When coconut oil is at room temperature, it is a solid white fat. When the temperature reaches 77 to 86°F or higher, it melts and becomes transparent.
Pros
- Very low (<2%) levels of omega 6 linoleic acid.
- For those who prefer coconut flavor, a mild, slightly sweet coconut flavor.
- It can give recipes a rich mouthfeel and crisp texture.
- Include saturated fats derived from plants, which may offer unique Nutritional and metabolic advantages.
- The smoke point of refined coconut oil can reach 406°F.
Cons
- The possible health advantages of coconut oil have not been thoroughly studied.
- Since coconut oil contains 82.5% saturated fat, those who strictly restrict their intake of fat may want to stay away from it.
- The strong coconut flavor of coconut oil can overpower most dishes' flavors.
- The smoke point of virgin coconut oil is 340–380°F.
- The production of coconut oil has a major negative influence on the environment and is associated with a decline in tropical biodiversity.
How to Use Coconut Oil
You can use coconut oil for baking, cooking, or blending into smoothies (just make sure to use refined coconut oil for frying).
Ghee, Butter, and Clarified Butter
Made from the milk of ruminants, or grazing animals with multiple stomachs, such as cows, butter is a dairy product that is solid at room temperature and melts at 90 to 95 degrees Fahrenheit.
Clarified butter can be made by melting butter over low heat (without boiling it), skimming the milk solids off the top, and then pouring the liquid butterfat into a separate container, leaving the remaining water in the pot. Clarified butter is butterfat without the milk solids and water.
To make ghee, butter is simmered for 25 to 30 minutes to remove any water, and then the caramelized milk solids are strained out. At 76°F or higher, it becomes a golden liquid.
Pros
- Even though cows are fed diets high in linoleic acid, butter has a very low linoleic acid content (3.5% of fatty acids).
- Ghee and clarified butter have a smoke point of about 482°F.
- The flavor of butter in baking and cooking is preferred by many.
- According to a recent meta analysis, there are "relatively small or neutral overall associations" between butter consumption and other health issues, such as cardiovascular disease, which suggests butter is okay to consume in moderation.
- Studies indicate that animals reared through regenerative agriculture practices, such as dairy cows on pasture, may benefit the environment.
Cons
- One dairy product that vegans should avoid is butter. It is created by churning milk or cream to create a solid emulsion of fat and water.
- Eighty percent of butter is fat, sixteen percent is water, and two percent is milk solids.
- If heated to 350 degrees Fahrenheit, it will burn due to its 350 degree smoke point.
- Additionally, butter contains lactose, which can cause digestive issues for those who are lactose intolerant roughly 68% of the global population.
How to Use Butter or Ghee
You should use ghee or clarified butter in place of regular butter when heating recipes above 350 degrees F.
This is so that the dish doesn't taste bitter because regular butter contains milk solids that can burn.
On the other hand, since clarified butter or ghee doesn't contain milk solids, it won't burn or give the food an off taste.
Alternatives to Butter: Margarine, Spread, etc.
Margarine and tub spread are examples of butter substitutes that mimic butter by solidifying polyunsaturated fats. Many butter substitutes contained harmful trans fats prior to the ban on trans fats.
Advantages
- Plant sterols, which are added to some butter substitutes, may have health benefits.
- The majority of vegan butter alternatives provide vegans with an option that is not derived from animals.
Cons
Omega 6 linoleic acid- ich seed oils are present in most butter substitutes (37% in a typical margarine).
How Not to Use Butter Replacements
Because they lack many health benefits and have a high linoleic acid content, butter substitutes are unhealthy.
To add richness to your favorite recipes, try bananas, or mashed avocados.
If you're vegan or want to completely avoid real butter due to its saturated fat content.
Animal Fats, Rendered
Tallow (beef fat), lard (pork fat), schmaltz (chicken fat), duck fat, and other animal fats are examples of rendered fats. The majority of people used these fats for cooking before affordable seed oils became accessible.
Pros
- Ideal texture and flavor characteristics for specific recipes.
- A high smoke point of approximately 400ºF is typical.
- Making your own by rendering (cooking down) trimmings and scraps is inexpensive.
- 40% or more of the fat content is monounsaturated.
- Regardless of their diet, the fats from cows and other ruminant animals with multiple stomachs have a low level of inflammatory linoleic acid.
- When pastured animals are fed a diet devoid of corn and soy, the fat products from these animals have low levels of linoleic acid.
- Regenerative agriculture raised animals may be environmentally beneficial overall.
Cons
Typically, fattening diets high in omega 6 linoleic acid are fed to non ruminant animals (such as pigs and poultry), leading to elevated levels of linoleic acid in the fat products produced by these animals.
Large scale industrial animal husbandry is linked to terrible effects on the environment and moral dilemmas with animal care.
Using Rendered Animal Fats
Rendering fats are not edible when consumed in large quantities, in contrast to most of the fat sources we've discussed.
Alternatively, you can incorporate them into baking recipes that call for solid fats like butter or coconut oil, or use them as cooking oils.
Additional Sources of Fat
A convenient and nutritionally balanced method of increasing the amount of healthy fats in your diet is through whole food sources of fat.
These foods provide your body with protein and a variety of micronutrients, unlike pure fats and oils.
Fish for Omega 3 Fatty Acids
Naturally high in omega 3 EPA and DHA and low in omega 6 linoleic acid are fatty fish and seafood.
These important polyunsaturated omega 3 fats also have anti inflammatory properties.
Omega-3 fats can be found in abundance in seafood, such as anchovies, salmon, sardines, oysters, clams, and shrimp. In comparison to larger species, smaller animals in the marine food chain typically have lower levels of mercury and other pollutants.
Whole fish and seafood are rich in the phospholipid forms of EPA and DHA, which absorb more readily and are less likely to oxidize than fish oil or omega 3 supplements. In comparison to omega 3 supplements, the type of DHA present in seafood may also be easier for the brain to absorb.
Conclsion
Maintain a rotation of different fat sources that can satisfy your needs for healthy energy, recipes, and cooking rather than focusing on finding the "perfect" healthy fat.
Always keep in mind that choosing the correct fats requires balancing a variety of trade-offs, such as cost, fatty acid content, health advantages, heat stability, and environmental effect.
It's also critical to stay away from bad fats, particularly seed oils that are high in the dangerous polyunsaturated omega-6 linoleic acid.
Regretfully, unless you lower your intake of omega-6 fatty acids first, no amount of omega-3s or other good fats can make up for a high intake of inflammatory linoleic acid.