Fat, oils. Quality matters. Part 1

We all know fats are important in one’s diet. But where are you getting them from? When we talk about fats, it’s important to understand that different fats have different effects on the body.

Healthy fats, such as those found in fruit oils (like olive, coconut, palm or avocado oil) and naturally occurring saturated fats, are better than processed seed oils.

A few elements to consider!

1. Nutritional Profile:

Fruit Oils: Oils like extra virgin olive oil and avocado oil are rich in monounsaturated fats, which are heart-healthy and can help reduce bad cholesterol levels. They also contain antioxidants and vitamins like Vitamin E, which have anti-inflammatory properties.

Natural Saturated Fats: Coconut oil and other natural sources of saturated fat are more stable at high temperatures, making them safer for cooking. While saturated fats have been debated, newer research suggests that not all saturated fats are harmful, and some may even be neutral in their effect on heart health.

2. Processing:

Fruit Oils: These oils are often cold-pressed, meaning they are minimally processed and retain most of their natural nutrients.

Natural Saturated Fats: These fats are typically extracted with minimal processing, especially in unrefined forms like extra virgin coconut oil.

Processed Seed Oils: Oils like soybean, corn, and canola oil are often heavily processed. They undergo high-heat extraction, bleaching, and deodorizing, which can strip them of beneficial nutrients and lead to the formation of harmful trans fats and free radicals.

3. Omega-3 to Omega-6 Ratio:

Fruit Oils and Natural Saturated Fats: These fats usually have a more balanced ratio of omega-3 to omega-6 fatty acids. Omega-3 fatty acids are anti-inflammatory, while excessive omega-6 (common in seed oils) can promote inflammation when consumed in large amounts.

Processed Seed Oils: These oils are high in omega-6 fatty acids, which, when consumed in excess, can contribute to chronic inflammation, a risk factor for many chronic diseases.

4. Health Impact:

Fruit Oils: Olive oil, particularly extra virgin olive oil, is a cornerstone of the Mediterranean diet, which is associated with lower risks of heart disease, stroke, and certain cancers.

Natural Saturated Fats: While moderation is key, certain saturated fats like those in coconut oil may offer health benefits, including antimicrobial properties and potential boosts to HDL (good) cholesterol.

Processed Seed Oils: These are linked to various health concerns, including an increased risk of inflammation, heart disease, and other chronic conditions due to their high omega-6 content and the potential presence of trans fats.

5. Cooking Stability:

Fruit Oils and Natural Saturated Fats: These fats are generally more stable under heat, making them better options for cooking without breaking down into harmful substances.

Processed Seed Oils: Due to their high polyunsaturated fat content, these oils are more prone to oxidation and the formation of harmful compounds when heated.

In summary, fruit oils and natural saturated fats are better for overall health due to their more favorable nutrient profiles, less intensive processing, and more balanced fatty acid ratios compared to processed seed oils.

See part 2 for the details on nutrients in fruit oils! — Read here.