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A few weeks ago, I tried using coconut oil in a recipe, as I had heard it might be a healthier form of fat for baking. I used it sparingly, but according to the Cleveland Clinic, olive oil is still a healthier choice in many ways. That opinion is confirmed at the Berkeley Wellness website, which states,
“While coconut oil didn’t deserve its bad
reputation (from several decades ago), it also doesn’t deserve its new stardom
as a health food. Don’t buy the hype that it will keep you healthy and slim or
that it can treat or prevent chronic diseases. It’s fine to cook with it if you
like it, especially as a replacement for butter or lard, though we recommend
olive, canola, and other non-tropical oils for regular use. It’s also okay to
buy foods that contain coconut oil, but don’t think that makes them healthy
choices.”
So how does one cut through the confusion that surrounds fats? While most of us try to cut fats in our diets, all the talk about unsaturated vs. saturated, etc., can make it difficult to shop wisely. Also, many foods contain more than one type of fat – foods are generally classified according to the type of fat they are mainly comprised of.
In a nutshell, there are four main types of dietary fat, and there are two of these, trans and saturated, to cut wayyyyyy back on for better health.
:( Trans fats (aka hydrogenated oils, partially hydrogenated fats/oils, or trans unsaturated fats/oils): These are the worst fats one can consume according to the Mayo Clinic. Some trans fats occur naturally, but most are made during the manufacturing of processed foods. Hydrogen atoms are whipped into liquid oils which turns the oils into solids (margarine, shortening). These are known to raise your LDL ("bad") cholesterol and lower your HDL ("good") cholesterol.
:( Saturated fats: These are found in animal-based foods, like meat and dairy products, but also are found in palm oil, palm kernel oil and coconut oil. Many are solids at room temperature, and they also raise your bad cholesterol levels. According to the American Heart Association, they are said to be “saturated,” as they have the maximum possible number of hydrogen atoms attached to every carbon atom in the fat molecule chain. (The presence of hydrogen atoms seems to be a bad thing when it comes to fats).
So, if a fat is a solid at room temperature, avoid it.
Unsaturated fats are better for you, but also should be eaten in limited quantities (the US Department of Agriculture recommends that healthy adults limit dietary fat to no more than 20% to 35% of total daily calories, or about 44 to 78 grams). Unsaturated fats come in two varieties, monounsaturated and polyunsaturated. According to the Harvard Medical School, each type of fat has been linked to improved heart health and other benefits.
:) Monounsaturated fats: These fats have a single carbon-to-carbon double bond, and are prevalent in olive oil, peanut oil, canola oil, avocados, and most nuts. Mediterranean diets are high in monounsaturated fats due to the reliance on olive oil in cooking. Monounsaturated oils are liquid at room temperature, but will start to solidify when refrigerated.
:) Polyunsaturated fats. Sunflower oil and safflower oil are common polyunsaturated fats. This class of fats is needed for your body to function well, as they help with cell growth, protecting nerves, clotting blood, and muscle movement. These molecules contain two or more double bonds; and there are several types, omega-3 and omega-6 fatty acids, that are commonly discussed in the media. These oils are liquid at room temperature and in the refrigerator.
So, in summary, try to use unsaturated fats first, then if you must, go to saturated forms of fat. Really try to avoid trans fats. If you have questions about a product that contains fat, study the nutritional label, visit many free sites online (www.nutrition.gov) and follow up with your healthcare team.
Until next time, count those fat grams and be well!
Lori
