Fats. The Good and The Bad
Elizabeth Beetham BSc. Power for Health, Nutritionist, Natural Health Journalist and Wellbeing Expert shares her knowledge about fats – the good and the bad.
It seems there is often some controversy concerning which foods are healthy and which we should avoid. Food manufacturers have been under pressure for many years to remove unhealthy trans fats from the manufacturing process. Trans fats have been cited as being responsible for increased levels of bad cholesterol increasing the risk of heart attacks and strokes.
Even though for years we were told that all fat was bad for us this advice was rescinded a few years ago because as part of a balanced diet we do need fats especially the essential fatty acids. I am often asked “Is it ok to eat butter?” I eat butter and even cook with it occasionally. I believe that the more natural the product the better. It is important to remember that a knob of butter say 6g contains approximately 50 calories so moderation is essential.
I hope the following will be interesting and help encourage you to make the right choice when it comes to fats.
Hydrogenation
Hydrogenation changes liquid oils into solid spreadable, long shelf-life products that can be harmful to the body. Partial hydrogenation results in trans fats, which as stated raise bad cholesterol levels. My advice is to avoid any products which contain hydrogenated fat and the good news is that many supermarkets have now removed hydrogenated fat from foods but they can still be found in processed foods.
Frying
Research indicates that fried fats can cause cancer and hardening of the arteries. Fried food is burnt food and this cooking method also changes the chemistry of the oil molecules and interferes with our cells’ healthy function. Keep frying to a minimum and avoid those crisps and don’t give them to children as a treat they are not healthy and incredibly difficult to digest.
Refining and Deodorising
These processes produce oils that are completely devoid of any nutritional goodness. Most of the oils that line supermarket shelves have been subjected to harsh processes which include: cleaning with phosphoric acid, bleaching, and heating to above frying temperatures to remove the peroxides produced by bleaching. All these create toxic chemicals which the body has to work hard to eliminate.
Saturated Fats – are found primarily in foods from animals including beef, lamb, pork, poultry fat, butter, cream, milk, cheeses and other dairy products made from whole milk. They are also found in some plant foods: coconut oil, palm oil and cocoa butter. You should try and eat these foods in moderation although they are an important part of our diet.
Polyunsaturated fats – these are the unsaturated fats found primarily in oils from plants and include sesame and safflower seeds, corn and soybeans, many nuts and seeds and their oils. Monounsaturated fats – these are also from plants and include canola, olive and peanut oils, and avocados. All these fats are beneficial for health and can help lower high cholesterol levels so use these oils instead of the saturated and hydrogenated fats. I highly recommend cooking and using good quality olive oil but do not overheat.
Fats that heal include the Essential fatty acids which reduce the risk of cancer, heart disease, allergies, arthritis, eczema, depression, fatigue, poor brain development in children and more. These fats are the alpha-linolenic acid (Omega 3) and linoleic acid (Omega 6). Omega 6 is only found in the seeds and oils of the following: hemp, pumpkin, sunflower, safflower, sesame, corn, walnut, soybean and wheat germ oil.
Omega 3 can be found in oily fish such as salmon, mackerel, sardines, and herrings. Research indicates that Omega 3 can improve cardiovascular function, improve brain function, helps joints and protects us from Alzheimer’s disease but it is important to buy a good quality Omega 3 – I take Super Omega-3 EPA every day, contact me if you would like details.
Live with joy and health.
© Elizabeth Beetham