Fats are essential to health. They are required for proper cell function, production of hormones, healthy stress response, immunity, detoxification, smooth digestion, and fat soluble vitamins A, D, E and K. Around 60% of the brain consists of fat. Some of the signs of having insufficient fats or fat malabsorption include:
dry and flaky skin
dandruff (can also be fungal)
dry eye
constipation
poor bile flow and / or gall stones
mood disorders, depression
general inflammation
pain (e.g. arthritis or chronic back pain)
metabolic imbalance (blood sugar imbalance, high triglicerides, low HDL cholesterol, high LDL cholesterol)
Trust biochemistry, not marketing
Don’t skip this scientific (perhaps boring) paragraph because it will help you make informed decisions, regardless of what you’re being told to eat. Health starts with knowledge!
The main difference between fats the presence or absence of double bonds in their molecules. And this is the only factor which determines if you should cook with a fat or not.
In chemistry, double bonds are a site of oxidation - the place of potential damage. In other words, the more double bonds in a fat, the more damaged it can become. In the world of nutrition, oxidised fats together with processed sugar are number 1 thing to avoid due to their inflammatory and ageing properties.
In other words, oxidation stability is the most important aspect when determining what fat to cook with, no matter what the industry tries to sell.
You may wonder how ‘smoke point’ comes to all of this?
Some fats have a high smoke point but are easily oxidised. It means that they taste better when exposed to a higher temperature but might become toxic when heated, e.g. refined sunflower seed and rapeseed oil. And the other way round - some fats have a lower smoke point but are more resistant to oxidation, e.g. coconut oil or ghee.
Saturated vs unsaturated fats
‘Saturated’ means that each atom of carbon is saturated with hydrogen because there are no double bonds, making the fat solid at room temperature and resistant to oxidation. In the body, saturated fats provide stability and integrity to cell membranes so that cell insides don’t spill out, and protect fragile unsaturated fats from damage. Examples: coconut oil, palm oil are 80-90% saturated.
Animal fats, butter, ghee and other dairy products contain a combination of fats (are less saturated than the two oils above).
Unsaturated fats: contain atoms of carbon that are not saturated with hydrogen due to the presence of double bonds so are liquid at room temperature and prone to oxidation. In the body, they maintain cell membrane fluidity so that things can get in and out of cells. These are further divided into:
Monounsaturated fats have one double bond, meaning there is only one place of potential damage. Examples: olive oil, avocado oil (sources of omega 9).
Polyunsaturated fats have multiple double bonds so are much more prone to damage and should not be heated. In omega 3 fatty acids, the double bond occurs after each three atoms of carbon and in omega 6 after each 6 atoms. Examples: nuts, seeds, whole grains and supplemental oils (sources of omega 3 and / or 6).
All fats that occur in nature are a combination of saturated and unsaturated fatty acids but one type always dominates. For example, olive oil is 18% saturated. Intuitively, cells require both in order to function well. The key is to provide them in appropriate (and unprocessed) ways.
Fats suitable for cooking - resistant to oxidation
Clarified butter and ghee
Butter: ok for baking or cooking eggs; enjoy melted over cooked vegetables
Refined olive oil and avocado oil; also good for making mayonnaise and alioli due to the more neutral taste compared with extra virgin
Refined coconut oil which has a neutral taste. It should be mechanically or steam refined, like this one or this one
Animal fats: duck and goose fat, lard, beef tallow, drippings
Fats suitable for cold use - prone to oxidation
Rich in polyphenols which act as antioxidants so it’s important to treat them with care - keep away from excess light and heat. Some of these are polyunsaturated fats and for that reason alone should not be heated.
Extra virgin, cold pressed olive oil: use in salad dressings or over cooked vegetables
Extra virgin, cold pressed coconut oil: use in smoothies, energy balls, bulletproof coffee, green tea, or for therapeutic purposes (off the spoon as appetite suppressant, topically for sun burns and anti-fungal properties)
Flax oil: use in salad dressings, smoothies or take it off the spoon as a supplement; keep in a dark bottle in the fridge (polyunsaturated)
All other nut and seed oils like sunflower seed, rapeseed, sesame, peanut, hemp, milk thistle or black seed. They should always be cold pressed and kept in the fridge (polyunsaturated)
Fats to avoid
Regular sunflower seed and rapeseed oils (non-cold pressed, sold in most shops and marketed as suitable for cooking)
Corn and vegetable oils
Liquid coconut oil
Artificial trans fats and all foods that contain them: margarine, vegetable shortening, frozen pizza, shop bought baked foods like croissants and doughnuts and cookies, refrigerated or frozen dough (puff pastry, shortcrust, rolls)
You probably wonder why we are told to cook with sunflower, rapeseed or vegetable oil. And rightly so! First of all, these are GMO which makes them grow easily as they are engineered to resist pesticides. Secondly, when these are refined, the taste is rather neutral - a very tempting aspect for anyone who cooks. And most importantly, you are not able to both press AND raise the smoke point at home without industrial equipment which makes you depend on the industry, aka generating profit.
Is palm oil unhealthy? NO. The only problem with palm oil is the deforestation of rain forests, making it an unethical choice for many. Otherwise, palm oil is a beautiful, healthy tropical oil that has been used traditionally for a very long time. It is very similar to coconut oil with the difference that coconut oil does not touch ethics much.
Summary
Your health should always dictate which fats are the best to use and in what combination with other foods. For example, coconut oil may be great but can contribute to acne in some individuals.
Culinary fats should complement rather than substitute each other and if possible, it’s good to have a variety and use them in different ways. For example, I scramble eggs and make Indian curries with ghee, cook Thai curries with coconut oil, use olive oil in salad dressings, drizzle stir fries with sesame oil and make potato fries with lard or duck fat.
In the previous post I discussed how to take the most common supplements including supplemental oils, in order to get most benefits.