Fatty acids are an essential part of our cell membranes. They provide vitamins A, E and D, and fatty acids of animal origin give us valuable (no, that’s not a slip) cholesterol.
Fats are an energy-dense food and a high-quality source of energy, delivering it in a smaller volume than, say, carbohydrates. 1 gram of fat is 9 kcal, while 1 g of protein and 1 g of carbs are about 4 kcal.
Types of fatty acids:
Saturated fatty acids are fats of animal origin. They contain cholesterol, which the body needs to function properly. They’re the most stable fatty acids – both metabolically and when cooking, thanks to their high smoke point. They nicely balance healthy, nutrient-rich meals (eggs, meat) and boost testosterone production thanks to the cholesterol they contain.
Monounsaturated omega-9 fatty acids are fats of plant origin, but they’re also found in grass-fed meat and game. They’re metabolically stable, reduce the activity of aromatase (which converts testosterone into oestradiol), lower LDL cholesterol and have an anti-inflammatory effect.
Polyunsaturated omega-3 and omega-6 fatty acids are found in all foods – plant and animal. They belong to the group of essential unsaturated fatty acids. But remember – the food industry lobby is at work here, and there’s often a lot of exaggeration…
Hydrogenated and partially hydrogenated fatty acids, i.e. trans fats. The only healthy one is CLA – conjugated linoleic (rumenic) acid, which, together with omega-9, helps reduce aromatase activity and increase testosterone.
Trans fats take 2 years to break down. They speed up cell death, raise LDL and triglycerides, lower HDL and cause insulin resistance, which in turn leads to diabetes. Trans fats programme cells incorrectly. Together with refined sugars (white or brown), they contribute to visceral obesity, high blood pressure, atherosclerosis and, in the long run, death. Trans fats occur naturally in food only as CLA. When we heat and bake with fats that have a low smoke point, we hydrogenate and oxidise them. In short, keep your trans fat intake to a minimum, because they’re what’s killing us – not butter and lard, as the breakfast TV shows would have it…
Fats with a high smoke point (the good ones for frying):
- clarified butter, aka ghee
- lard
- coconut oil
- rice bran oil
Note: there’s no need to worry about the saturated fatty acids in coconut oil, as they don’t raise cholesterol or blood triglyceride levels, and compounds such as monolaurin give them a strong anti-inflammatory effect.
You can use olive oil for quick frying. To make sure you don’t go past the smoke point, you can use a water-and-fat emulsion: pour a spoonful of olive oil into the pan, then add a spoonful of water. You can do the same with rapeseed oil, but look for one produced without Roundup…
Fats with a low smoke point – never fry with these:
- sunflower oil
- linseed oil
- soybean oil
- walnut oil
- pumpkin seed oil
It’s important to buy polyunsaturated oils only unrefined and cold-pressed, with a short shelf life. Store them in the fridge only, in a dark glass bottle – that way they keep most of their health benefits.
Use only unrefined oils in the kitchen:
They keep their natural aroma and colour, and sometimes look cloudy – a sign of a high-quality product. Note: the taste and smell of an oil tell you whether it’s still fine to use or has gone rancid. If the oil starts to smell different from the day you opened the bottle, throw it away.
They retain the vitamin E from the seeds, a natural antioxidant that protects the oil from going rancid.
According to traditional Chinese medicine, cold-pressed oils that haven’t been purified or refined contain large amounts of Qi, or nourishing energy. Refined oils, on the other hand, draw Qi from our tissues so that the body can digest them, weakening the digestive system at the same time.
Refined oils, by contrast:
Are usually extracted at high temperatures using chemical solvents. The manufacturer’s aim is to give the customer an oil with a neutral taste and colour – a liquid stripped of all the natural information contained in the living seed.
The temperatures used to purify oils usually exceed 240°C, well past the point at which unsaturated fatty acids turn into toxic trans fatty acids. With many vegetable oils, trans fatty acids start forming at just 160°C.
Even though refined fats have already been through the refining process, if the temperature goes above 160°C during cooking, they produce even more trans fatty acids.
They’re often stored in clear plastic bottles and have an unusually long shelf life. When oil comes into contact with plastic, xenoestrogens form – these can interact with the hormonal system and may cause certain types of cancer.
To sum up – for frying and baking, use ghee, coconut oil or rice bran oil; if you want to fry something briefly, e.g. onions for a sauce, or sweat vegetables for soup, you can use olive oil.
