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The Facts on Fats
Fats are a good clean-burning fuel source and used as insulation and protection for the organs of the body and the whole body itself. Because they are calorie-rich, the give a feeling of fullness when included in meals. Too much fat in the diet, out of balance with the nutrients needed to burn them (like B-vitamins) and exercise can contribute to obesity. However, good fats are a vital part of a healthy diet.
Oils can be classified in 3 different ways:
- The degree of saturation (Saturated, monounsaturated, and polyunsaturated)
- The omega rating (3, 6, and 9)
- The smoke point (how hot you can cook with the oil.)
- Saturation:
In general, the more unsaturated, the more fragile an oil is. Therefore, monounsaturated oils are better for high-temperature cooking than polyunsaturated oils. Saturated fats from animals have other substances in them like cholesterol which get damaged, making them less suitable choices for high-heat cooking and health in general. Longer-chain saturated plant fat in palm oil is heat-stable. Short and medium chain saturated fat like in coconut oil are not as heat-stable as longer monounsaturated oils.
The degree of saturation has a cardiovascular effect as well. Undamaged mono- and polyunsaturated fats are generally beneficial when eaten in balance. Long chain saturated fats and damaged polyunsaturated fats are both problematic for blood vessels and other organs. Animals that are grain-fed have more of the long-chain saturated fats that contribute to increased cholesterol and hardening of arteries, while short and medium chain saturated fats do not contribute to cardiovascular disease. This leads to much confusion. Coconut oil, one of the healthiest oils, is mistakenly regarded as dangerous, while processed vegetable oils are regarded as healthy, but contain damaged polyunsaturated oils which are more problematic.
- Omega rating:
Oils are like long chains of carbon with a head and a tail. Omega rating measures the first unsaturated bond from the tail end in the fat. Thus, omega-3 has an unsaturated bond 3 carbons from the end, and omega-9 has its first unsaturated carbon 9 carbons from the end. A lower Omega rating makes the oil more fragile. Flax and fish oils contain omega-3 fats that our body can't do without. There is also an omega-6 that we need, GLA, found in high quantities in Borage and Evening primrose oils.
- Smoke point:
Heat causes oils to oxidize and burn. Oxidation makes the oil unhealthy, and smoking (burning) is an extreme oxidation reaction. Shorter chain oils, more unsaturated oils, lower Omega number, and the presence of other substances in the oil all contribute to the likelihood that oxidation will happen.
- High Heat:
Long-chain monounsaturated, Omega-9 rich fats with few impurities for sauteeing and frying:
Refined Avocado, Almond, Palm, Safflower, Sunflower, and Sesame oils
- Medium Heat:
Shorter chain or more poly-unsaturated:
Refined Grapeseed, Walnut, Coconut, Soy
- Low Heat:
Shorter, more polyunsaturated, or unrefined oils:
Unrefined Sesame, Unrefined Peanut, Unrefined Olive, Unrefined Coconut
- No Heat (Keep refrigerated!): Highly Unsaturated, Unrefined, Omega-3 and -6 rich oils:
Fish, Flax, Borage, Evening primrose, Hemp, Wheat germ oils.
Trans-fats and oxidized oils:
These are to be avoided at all costs. Commercial polyunsaturated oils, which include vegetable oils, damaged by the high-heat and solvent-intensive extraction methods, and bleached to prevent you from noticing their rancidity! Trans-fats are found in partially hydrogenated vegetable oils and polyunsaturated oils that have been exposed to higher temperatures and a catalyst like metal.
Summary:
I use refined safflower oil for high heat sauteing, extra virgin olive oil and refined coconut oil for lower temperature cooking, and coconut oil whenever possible for its metabolic effects. I take a combination of fish or flax oil (usually fish) and a good source of GLA like GLA-240, a concentrated Borage oil.
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The wise adapt themselves to circumstances,
as water moulds itself to the pitcher.
Chinese Proverb |
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Hey Dr. Sam,
Wanted to share some awesome news with you. Today was the first day in
probably three years that I got my period and was able to function
like a normal human being with a minimum of pain. My breasts didn't
hurt, my side (ovary?) doesn't hurt...my menstrual cramps are greatly
diminished. The only thing we're doing different this time around is
the diindolylmethane. I've only been taking it for two weeks, but
according to the research I've read, even a few days is enough to
notice an effect. I will continue to take it, and hopefully, next
month I'll feel even better. I am just so happy, and so grateful to
you for helping me.
Thank you times a million,
~Margaret
PS. I am coming by sometime in the next week or two to drop off a gift
for you at The Living Seed =) |
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