Fat. It’s a dirty word, right? We’ve grown up in a time where fat is the devil and our shelves are overflowing with low-fat options, wrapped in packaging that screams of the health benefits of ditching the fat. Are we really doing the right thing to our bodies though by depriving them of fat?
The fats you should be focussing on are those that come from things like coconuts, avocados, oily fish and eggs. Vegetable fat (you might see this under names like canola oil, sunflower oil or just plain ol’ vegetable oil) and transfats (the kind you will find in highly processed junk food) should be avoided. The easiest way to make sure you are getting the right kind into you is to, yep, you guessed it: eat whole foods. The reason you want to avoid vegetable fat is because it quickly turns rancid in your body, making it toxic and dangerous. If you put a plate of margarine on the ground next to a plate of butter, ants will ignore the margarine because they don’t recognise it as food! Them ants, they be smart.
A quick note on transfats: these are the nastiest of the lot. They are basically unsaturated fats that us clever humans have turned into very dangerous fats by moving where the hydrogen atoms are located in the molecule. What. The. Eck. Talk about a dumb idea! Transfats wreak havoc on how your cells function.
Another important, but often overlooked, thing to consider is the oil’s smoke point. Every fat you come across is made of carbon, hydrogen and oxygen. The difference between oils is the way in which these elements are ordered. Each carbon atom bonds with another two carbon atoms. The atoms live in a fatty acid and, the more of them there are, the longer the chain will be; hence, we get long-chain and short-chain fatty acids. In regards to smoke points, the longer the fatty acid chain, the higher the smoke point will be.
Once an oil exceeds its smoke point, it becomes dangerous to consume because it starts releasing those nasty free radicals along with toxic fumes. Certainly not a recipe for fun times in the kitchen! Which oils have the highest smoke points? Coconut oil is top of the list and is followed by tallow oil and then butter. Olive oil is right on the borderline what is considered safe for cooking. This doesn’t mean you should toss your favourite extra virgin in the bin. It just means you should enjoy it cold. Mix it with some lemon juice, salt and pepper, and use it as a salad dressing.
Cook with these guys
Eat these guys cold
Avoiding weight gain actually becomes easier when you up your intake of good fats. Why? They keep you fuller for longer and they quickly satiate you, making it less likely that you’ll look for a quick sugary fix. Omega-6 is what is making us fat. This is the stuff that comes from seed oils and it promotes fat storage.
Finally, let’s look at hormones. These guys have a huge influence on our overall health and are responsible for so much more than helping us make babies. Their importance can’t be overstated. Fat is used to make hormones, so when we cut it out of our diet, our body has a freak-out and basically packs up shop on the hormone front. As you can imagine, this throws our system into chaos and can trigger a domino effect of issues. And, ain’t nobody got time for that!