The reporting on fats in the media has caused most of us to think that all fat is bad. While it is true that some fats are dangerous for your health, it is inaccurate to lump all fats together. The truth is not all fats are bad; some are quite beneficial.
Generally speaking, the North American studies, which linked fat with disease, have evaluated the impact of unhealthy or damaged fats on the body - and overlooked the incredible benefits of healthy fats. Instead of comparing healthy fats with damaged fats, we have erroneously assumed that all fats are the enemy.
Healthy Fats like olive oil, avocados, nuts, seeds, coconuts, and the fats that come from naturally raised animals, including wild fish and grass-fed beef, provide your body with the nutrients it needs to build cell membranes, absorb vitamins, cushion vital organs, protect you from extreme temperatures, build hormones, lower inflammation and make up 70 percent of your brain tissue.
Healthy fats: Raw Almonds, Raw Cashews, Flaxseed, Hemp Seed, Raw Pecan, Pine Nuts, raw Macademia Nuts, sesame seeds, raw sunflower seeds, raw walnuts, grass fed meat, fold water fish (salmon, mahi-mahi, mackerel, halibut, sardines, anchovies), eggs (from hens who are cage-fee/ free rang or organic hormone-free/antibiotic-free and fed no animal by-products), full fat raw milk, full fat plain yogurt, butter (preferably raw), Ghee, cream, raw cheese, kefir, coconut oil, grape seed oil, olive oil, walnut/flax/ avocado oil, cod liver oil, hemp seed oil, olives, avocado, coconut products (milk, oil, butter, flakes, fresh, flour, spreads)
Damaged fats are fats that are altered in the process of extracting them from their source or as they are assimilated in your body, or during the manufacturing process, as in the case of hydrogenated oils (trans fats). One of the problems associated with vegetable oils is rancidification, which is the decomposition of fats: exposure to air heat or light causing oils to oxidize and form free radicals. (free radicals are HIGHLY related to cancer)
Vegetable oils are polyunsaturated, as they are missing several pairs of hydrogen atoms, and are therefore highly unstable and the most susceptible to decomposition. Polyunsaturated vegetable oils are so vulnerable to becoming rancid that even at room temp and in subdued light, oxidation occurs inside the bottle. The oils have been refined and deodorized so that you can’t smell or taste the chemical decomposition of the oils. Monounsaturated fats like olive oil are somewhat vulnerable to oxidation, since they have one pair of missing hydrogen atoms. However, saturated fats are least likely to be affected by oxidation because they are very stable and have a high degree of resistance.
Your body cannot recognize or metabolize these damaged fats, they naturally contribute to weight gain by clinging to cell membranes and preventing cellular detoxification. Beyond the concern of weight loss, these damaged fats also adhere to arterial walls, cause inflammation and damage, and contribute to heart attacks and stroke.
The Damaged Fats: Hydrogenated and partially-hydrogenated oils, Rancid oils (corn oil, vegetable oil, canola oil, cottonseed oil, soybean oil, safflower oil, and sunflower oil), Trans fats (margarine, synthetic butters, and shortening), Roasted nuts and seed, Roasted nuts and seed butters, Pasteurized and homogenized dairy products
Canola oil: this oil does not occur in nature. Canola oil is a genetic manipulation of rapeseed oil, altered to reduce its levels of toxic erucic acid. The name “Canola” oil actually means “Canadian Oil Low Acid.” Canola oil has been deemed healthy because it's omega 3 levels are similar to olive oil but this genetic manipulation turns rancid when ingested and heated.
Margarine – whether margarine is made from trans fats or vegetable oils, it falls into the category of damaged fats. Margarine's chemical structure is so close to plastic that if you leave a tub or stick of margarine outside for a month it will look and smell the same as the day you brought it home form the store, and watch, bugs won't even touch it.
Hydrogenated oils – the world is waking up to the realization that altering foods is harmful to consumers. Hydrogen, forced into otherwise non-hydrogenated oils, causes these fats to become more stable at room temperature, thereby extending the shelf life of of the foods they are in. However, this process also changes the composition of fats from a state that can be recognized by your body, to one that can not be recognized. Beware of labels that read “trans fat free,” because manufacturers can modify serving sizes to meet “trans fat free” standards, while still loading their products with hydrogenated oils. To avoid this marketing ploy just flip over the box and read the ingredients and look for the word hydrogenated.
Vegetable Oils- Vegetables aren’t unhealthy – but their oils become harmful when they are unnaturally extracted from their sources. Not only do vegetable oils have a very unbalanced ratio of Omega-6 fats to Omega-3 fats but they become rancid or decompose easily by exposure to air, heat, or light, causing them to oxidize and form free radicals.
Incorporating Good Fats, Cooking With Oils and The Amazing Coconut Oil: Coming next week.
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