The Skinny on Choosing Fats
Processed seed and veggie oils are very high in Omega-6 polyunsaturated fatty acids. As you know when the Omega-6 to Omega-3 ratio shifts too high in favour of Omega-6, bad things happen in your body.
The excess Omega-6 can cause inflammation (1)
Inflammation is linked to cardiovascular disease, cancer, diabetes, arthritis and more.
Studies also show that Omega-6 fatty acids may increase death from heart disease.
So, when you are told to avoid saturated fats consider what you are the alternatives are doing to your body.
I would NEVER encourage you to go Low Fat either. Your body needs fats – they’re not called Essential Fatty Acid for nothing!
2. Rose, G. A., Thomson, W. B., & Williams, R. T. (1965). Corn oil in treatment of ischaemic heart disease. British medical journal, 1(5449), 1531.
3. Christakis, G., Rinzler, S. H., Archer, M., & Kraus, A. (1966). Effect of the anti-coronary club program on coronary heart disease risk-factor status. Jama,198(6), 597-604.
What’s the best way to choose fats?
Look at these three things:
1. How they are made. Choose least processed options, the unrefined or ‘virgin’ oils.
2. Fat composition, more saturated fat content means less heat damage when cooking.
3. Smoke point, how hot it gets before it smokes! But look at fat composition first.
Try cooking with these fats instead of processed veggie and seed oils: Coconut oil, butter (or clarified butter called Ghee), and even animal fats like goose fat and lard! Yes lard…
Don’t cook with these processed oils at high heat, they are not stable. In fact, we recommend you avoid them all together. Stay away from margarines too, remember even insects won’t touch them!
Rice Bran oil
Olive oil, virgin, is still an excellent choice but for dressing hot and cold foods NOT for frying or roasting! It’s attributed to the amazing health of the Mediteranean diet. (7)
Remember, processed seed & veggie oils are snuck into a lot of foods. If you really want to avoid them, always read the label!
7. Kontogianni, M. D., Panagiotakos, D. B., Chrysohoou, C., Pitsavos, C., Zampelas, A., & Stefanadis, C. (2007). The impact of olive oil consumption pattern on the risk of acute coronary syndromes: the CARDIO2000 case–control study. Clinical cardiology, 30(3), 125-129.
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