Many people think that in order to lose weight, they need to keep their fat intake at a minimum. Wrong!!
In reality, making 20-30% of daily caloric intake come from fat will actually help you reach your weight-loss goals as well as support your overall health.
Dietary fat helps break down existing fat by activating fat-burning pathways through the liver. Basically, you need to consume fat to burn your old fat. Additionally, fat is hard to digest so it keeps you full. MUFAs help stabilize blood sugar levels and make you feel fuller-longer, while omega-3s can boost serotonin levels in the brain and make you feel satisfied. Studies show fat increases protein concentration in muscle cells and that omega-3s stimulate muscle protein synthesis. Lastly, fat is needed in order for our bodies to absorb various nutrients and vitamins.
You with me?
Now, get to know your fats bc not all fat is created equal:
Now, get to know your fats bc not all fat is created equal:
Terrible fats...
Trans-fats: When you fry food, you take liquid oil and turn it into a solid form – congrats, you’ve just created partially hydrogenated oil – a Trans fat, which is the worst possible fat you could ever have! Trans fats raise the bad LDL & lower the good HDL levels, causing plaque buildup in arteries.
--Examples: French fries, potato chips, fried chicken/fish, pie crust, margarine sticks, shortening, non-dairy creamers, cake mix/frosting, Asian crunchy noodles, doughnuts
**Side note: If a food has ≤ 0.5 grams trans fat per serving, manufacturers can claim their product has “zero trans fat”!! Friggin’ sick!
--Examples: French fries, potato chips, fried chicken/fish, pie crust, margarine sticks, shortening, non-dairy creamers, cake mix/frosting, Asian crunchy noodles, doughnuts
**Side note: If a food has ≤ 0.5 grams trans fat per serving, manufacturers can claim their product has “zero trans fat”!! Friggin’ sick!
Less-terrible fats...
Saturated fats: raise LDL (bad) cholesterol levels, causing plaque to build up in arteries. Eat in moderation. Should be limited to <10% of your daily caloric intake.
--Found in fatty red meats, cream, butter, whole/2% milk, ice cream, cheese… I know, I know – everything delicious!
**Side note: saturated fats are also found in coconut oil, but these are GOOD/beneficial saturated fats!
----Virgin/unrefined coconut oil is composed of 66% medium-chain fatty acids (MCTs), which act like carbs, rather than fats, in the body. They are sent to the liver & immediately converted to energy, speeding up your metabolism, rather than being stored as fat. Use this to substitute for butter or shortening in baking, or use it in place of cooking oils (see below).
--Found in fatty red meats, cream, butter, whole/2% milk, ice cream, cheese… I know, I know – everything delicious!
**Side note: saturated fats are also found in coconut oil, but these are GOOD/beneficial saturated fats!
----Virgin/unrefined coconut oil is composed of 66% medium-chain fatty acids (MCTs), which act like carbs, rather than fats, in the body. They are sent to the liver & immediately converted to energy, speeding up your metabolism, rather than being stored as fat. Use this to substitute for butter or shortening in baking, or use it in place of cooking oils (see below).
Wonderful fats...
Polyunsaturated fats (PUFAs): These are your omega-6 & omega-3 essential fatty acids (EFAs). These fats lower LDL (bad) cholesterol levels by removing plaque from arteries. Our bodies can’t produce these, so we get them from our diet. Omega-6s are pro-inflammatory and essential for survival, but can cause damage & disease if excessive. Omega-3s are anti-inflammatory and are scarce in today’s Western diet. We need both omega-6s & omega-3s, but we should strive to increase our omega-3s, which will improve our omega-6 to omega-3 ratio.
--Recommendations for omega-3 EFAs: unrefined flaxseed oil, wild Alaskan sockeye salmon, walnuts, wild rice, flaxseed, chia seeds, unrefined canola oil, (or supplements)
Monounsaturated fats (MUFAs): These fats raise HDL (good) cholesterol levels by removing plaque from arteries.
--Recommendations: Extra virgin olive oil (EVOO), macadamia nut oil, avocado oil, almonds, avocados, sesame seeds, hazelnuts. Yes, there many other sources of MUFAs, but many have a poor omega-6: omega-3 ratio (discussed below), so I don’t necessarily recommend them.
--Recommendations for omega-3 EFAs: unrefined flaxseed oil, wild Alaskan sockeye salmon, walnuts, wild rice, flaxseed, chia seeds, unrefined canola oil, (or supplements)
Monounsaturated fats (MUFAs): These fats raise HDL (good) cholesterol levels by removing plaque from arteries.
--Recommendations: Extra virgin olive oil (EVOO), macadamia nut oil, avocado oil, almonds, avocados, sesame seeds, hazelnuts. Yes, there many other sources of MUFAs, but many have a poor omega-6: omega-3 ratio (discussed below), so I don’t necessarily recommend them.
so What are omega-9s?
Omega 9s are found in MUFAs. They help lower LDL (bad) and raise (good) cholesterol levels, and help control blood sugar. But your body produces these, so you don’t need to worry about ensuring to include them. --They are found in EVOO & macadamia nut oil.
And Which oil should I use in the kitchen?
1.) First of all, always opt for organic, unrefined, cold-processed oils.
2.) Consider the smoke-point of the oil. All oils have a “smoke point”, at which they burn, lose nutritional value, lose flavor, and possibly transform into trans fats (partially hydrogenated oils!)
Oils with low smoke points are good for dipping, salads, or for adding to already-cooked foods:
-Unrefined flax seed oil. Smoke point 225*F, great source of omega-3s.
-Unrefined canola oil: smoke point 225*F, good (2:1) omega-6 to omega-3 ratio (32% PUFA), 62% MUFA. Not to be confused with refined canola oil, which has a poorer omega ratio and is usually GMO.
-Unrefined extra virgin olive oil (EVOO): smoke point 320*F, 73% MUFA, high in omega-9s.
Oils with moderate smoke points are good for cooking at low-moderate temperatures:
-Unrefined/virgin coconut oil: Smoke point 350*F, 86% “healthy” saturated fat, 66% MCTs, & lauric acid (which has antibacterial, antioxidant, and antiviral properties). For cooking or to substitute for butter or shortening in baking
-Cold/expeller pressed canola oil: smoke point 400*F, good (2:1) omega-6 to omega-3 ratio (32% PUFA), 62% MUFA.
-Unrefined macadamia nut oil: smoke point 390-410*F, good (1:1) omega-6 to omega-3 ratio, 80% MUFA, high in omega-9.
Oils with higher smoke points are good for cooking at higher temperatures:
-Extra-light olive oil: smoke point 468*F, 74% MUFA, high in omega-9.
-Unrefined avocado oil: smoke point 480-520*F, 70% MUFA, high in omega-9, high in vitamin E.
**Oils to avoid (very high in omega-6 & low in omega-3, AKA poor ratio): sunflower, corn, soybean, cottonseed oil.
2.) Consider the smoke-point of the oil. All oils have a “smoke point”, at which they burn, lose nutritional value, lose flavor, and possibly transform into trans fats (partially hydrogenated oils!)
Oils with low smoke points are good for dipping, salads, or for adding to already-cooked foods:
-Unrefined flax seed oil. Smoke point 225*F, great source of omega-3s.
-Unrefined canola oil: smoke point 225*F, good (2:1) omega-6 to omega-3 ratio (32% PUFA), 62% MUFA. Not to be confused with refined canola oil, which has a poorer omega ratio and is usually GMO.
-Unrefined extra virgin olive oil (EVOO): smoke point 320*F, 73% MUFA, high in omega-9s.
Oils with moderate smoke points are good for cooking at low-moderate temperatures:
-Unrefined/virgin coconut oil: Smoke point 350*F, 86% “healthy” saturated fat, 66% MCTs, & lauric acid (which has antibacterial, antioxidant, and antiviral properties). For cooking or to substitute for butter or shortening in baking
-Cold/expeller pressed canola oil: smoke point 400*F, good (2:1) omega-6 to omega-3 ratio (32% PUFA), 62% MUFA.
-Unrefined macadamia nut oil: smoke point 390-410*F, good (1:1) omega-6 to omega-3 ratio, 80% MUFA, high in omega-9.
Oils with higher smoke points are good for cooking at higher temperatures:
-Extra-light olive oil: smoke point 468*F, 74% MUFA, high in omega-9.
-Unrefined avocado oil: smoke point 480-520*F, 70% MUFA, high in omega-9, high in vitamin E.
**Oils to avoid (very high in omega-6 & low in omega-3, AKA poor ratio): sunflower, corn, soybean, cottonseed oil.