Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat. Many of our basic functions require fat. However, fat has gotten a bad rap. People seem to avoid it like the plague, turning to diets low in fat and often high in sugar and refined carbohydrates. This has led to an epidemic of insulin resistance, type 2 diabetes, hypertension and heart disease. Sugar is the bad guy, not fat.
Fats should definitely be a part of a healthy diet. The question is which should we consume and which should we avoid? I am eager to share my thoughts on which oils are best for optimizing health.
When thinking about fats, it is important to consider that oil is often a great source of omega-3 fatty acids. Some oils however, have more omega-6 fatty acids. Instead of promoting health, these fatty acids can lead to inflammation and poor health, especially if consumed in large quantities. Ideally we get at least twice as much omega-3 as omega-6 fatty acids. This requires paying attention to the types of fats we consume.
Additionally, worth addressing here is the misinformation about the deleterious effects of saturated fats. We have been wrongly urged to avoid these and go for more polyunsaturated fats. Vegetable oils contain more polyunsaturated fats but are also is loaded with omega-6 and other toxins by way of how they are refined and made. So essentially consuming vegetable oils can lead to inflammation and reduce the beneficial effects of the omega-3s we do take in.
What does all of this mean exactly for the everyday person trying to be health conscious? Essentially the commonly used vegetable oils, namely soybean, safflower, sunflower, and canola oils, are high in omega-6s ( which we don’t want) but also have more unsaturated fats. Unsaturated fat has been falsely promoted as “better” because we once thought unsaturated fat was more ideal for helping to manage cholesterol levels. However, science is proving this to be wrong. In the end, the frequent consumption of vegetable oils has led to inflammation and disease. Most restaurants and processed foods and pre-made foods use vegetable oils. Ask questions, read the labels and avoid if you can.
Key Point : Remove all soybean, safflower, sunflower, and canola oils from your pantry and your diet where possible.
So what are your best bets for health? When cooking, use extra-virgin coconut oil, avocado oil (heat stable so great for use at higher temperatures), grass-fed butter and even ghee (clarified butter). Extra-virgin olive oil is the only refined oil that I believe to be acceptable and beneficial to overall health. Use at temperatures up to 350 degrees fahrenheit, which means it is great for baked foods. Walnut, flax and hemp oils are excellent for use in salad dressings or drizzling over roasted vegetables and have unique health benefits. They are best suited to room temperature use and should not be cooked.
Ideally, purchase organic, unrefined, cold-pressed or expeller pressed oils when possible. Store oils in dark bottles and keep in a cool, dark place away from light and heat. Do not store oils on kitchen counters or next to the stove. Be sure to use within two months to prevent the oil from becoming rancid.
Key Point: Choose coconut oil and avocado for higher heat. Ghee and grass-fed butter are also healthful choices. Extra-Virgin olive oil is ideal for temperatures at or below 350F. Walnut, flax and hemp oils are nice options for use at room temperature- drizzling and salad dressings. Choose organic and be sure to properly store oils.
Next time you are about to prepare dinner or pick up a meal, pay attention to the choice of oil. By being more selective and choosing wisely, you will reduce inflammation, promote healthy cell development, improve your levels of omega-3 fats, contributing to your overall well being. Start today. Small changes can make all the difference!
There is plenty of additional in-depth information on this topic. Care to discuss or learn more? Or pass along your own opinion? I would love to hear from you. Email me: michelle@crossfitdefy.com
Hope to see you soon at Defy Functional Fitness!
Dr. Michelle