When it comes to healthy eating, fats often get a bad rap. But not all fats are created equal! In fact, some fats are essential for optimal health, especially omega-3 fatty acids, while others, like omega-6 fatty acids, should be consumed in moderation. Knowing which fats to use, their cooking flash points, and how to substitute unhealthy fats for healthier options can make a significant difference in your diet. Let's dive into the world of healthy fats to learn how they can benefit your health and improve your cooking!
Quick Links:
The Basics of Healthy Fats
Omega-3 vs. Omega-6: Striking the Right Balance
Understanding Labeling Laws: Hidden Unhealthy Fats and Ingredients in Your Food
Cooking with Healthy Fats Flash Points
Substituting Unhealthy Fats with Healthier Alternatives
How to Make Spreadable Butter with Olive Oil
Bringing It All Together: Tips for Healthier Cooking with Fats
The Basics of Healthy Fats
Healthy fats are crucial for our bodies to function correctly. They provide energy, support cell growth, protect organs, and keep our body warm. Additionally, fats help absorb some nutrients and produce essential hormones. However, not all fats are beneficial. Healthy fats typically come from whole food sources and are divided into monounsaturated and polyunsaturated fats.
1. Monounsaturated Fats (MUFAs):
Found in avocados, nuts, seeds, olives, and olive oil.
Benefits include lowering bad LDL cholesterol levels while maintaining good HDL cholesterol, reducing heart disease risk, and providing antioxidants that protect cells.
2. Polyunsaturated Fats (PUFAs):
Found in fatty fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, chia seeds, and sunflower seeds.
Include omega-3 and omega-6 fatty acids, essential fats the body can't make on its own.
Help build cell membranes, nerve sheaths, and reduce inflammation in the body.
Omega-3 vs. Omega-6: Striking the Right Balance
Omega-3 Fatty Acids are anti-inflammatory and are vital for brain health, heart health, and reducing inflammation. The three main types of omega-3 fatty acids are:
ALA (Alpha-linolenic acid): Found in plant oils like flaxseed, chia seed, and walnuts.
EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid): Found in marine oils, especially fish oil.
Omega-6 Fatty Acids are also essential for health but are pro-inflammatory in large amounts. Common sources include vegetable oils (such as corn, safflower, and soybean oils), nuts, and seeds.
While omega-6 fats aren't inherently bad, the typical Western diet tends to contain too much omega-6 and too little omega-3. This imbalance can lead to increased inflammation in the body, contributing to various chronic diseases, including heart disease, diabetes, and arthritis.
How to Reduce Omega-6 Intake:
It is important to reduce omega-6 intake in the diet - particulalry from industrial seed oil sources. Omega-6 and omega-3 fatty acids both rely on the same enzymes, such as delta-6-desaturase, for their metabolism and conversion into longer-chain fatty acids within the body. When the intake of omega-6 fatty acids is significantly higher than that of omega-3s—a common scenario in many Western diets—the enzymes are predominantly occupied with metabolizing omega-6s. This can limit the body's ability to convert omega-3s, such as those found in fish oil, into their active anti-inflammatory forms, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). As a result, even if omega-3 is added to the diet, the potential anti-inflammatory benefits may be diminished or lost due to the competition for these enzymes, emphasizing the importance of balancing omega-6 and omega-3 intake to fully harness the health benefits of omega-3 fatty acids.
Choose healthier cooking oils: Instead of using oils high in omega-6 (like corn, sunflower, and soybean oils), opt for oils higher in monounsaturated fats and omega-3s, such as olive oil or avocado oil.
Limit processed foods: Many processed and fast foods are cooked in oils high in omega-6 fatty acids.
Read labels: Check ingredient lists for oils high in omega-6 and avoid them when possible. Avoid all products that contain "Vegetable Oil", as these will be one or more different type of industrial seed oils, such as camola oil.
Never eat margarine, this is highly processed and has "trans fats" in them due to the processing of them. These are highly damaging to the body. Keep LSA and all nuts in the fridge, especially in summer to avoid rancidity.
Understanding Labeling Laws: Hidden Unhealthy Fats and Ingredients in Your Food
Navigating food labels can be a challenge, especially when trying to avoid unhealthy fats and ingredients. While food labeling laws are designed to inform consumers about what's in their food, there are certain loopholes that manufacturers can exploit to make their products appear healthier than they are. This often results in hidden unhealthy fats and ingredients that aren't explicitly listed on the label, posing a risk to those who are trying to maintain a healthy diet.
**1. Trans Fats: One of the most notorious examples of hidden unhealthy fats is trans fats. Even though trans fats are recognized as harmful and banned in many countries, labeling laws can allow products to claim "0 grams of trans fat" per serving if the amount is less than 0.5 grams. This might seem insignificant, but these small amounts can add up quickly, especially if you're consuming multiple servings or different products throughout the day. To avoid hidden trans fats, it's essential to look at the ingredients list for partially hydrogenated oils, which indicate the presence of trans fats, even if they aren't listed as such on the nutrition label.
**2. Serving Size Manipulation: Food manufacturers often use unrealistic serving sizes to manipulate the nutritional information on labels. By reducing the serving size, they can ensure that the amount of unhealthy fats, sugars, and other undesirable ingredients falls below the threshold required for disclosure. This can give a false impression of the product's overall nutritional value. For instance, a snack that appears low in fat or sugar per serving may actually be high in these ingredients if you consume a typical portion size.
**3. Ingredient Splitting: Manufacturers may also use a technique called "ingredient splitting" to disguise the amount of unhealthy ingredients in their products. By breaking down a single ingredient into multiple components with different names, they can ensure that these components appear lower on the ingredient list, making them seem less significant. For example, instead of listing "sugar" as the first ingredient, a manufacturer might list "corn syrup," "fructose," and "glucose" separately, even though they are all forms of sugar. This tactic can make a product appear healthier by pushing more desirable ingredients to the top of the list.
**4. "Natural" and "Healthy" Claims: Terms like "natural," "healthy," or "made with whole grains" can be misleading. While these claims are regulated to some extent, they often have flexible definitions that allow for the inclusion of unhealthy fats and sugars. For example, a product labeled "natural" might still contain high levels of saturated fats or added sugars, as long as the source of these ingredients is considered "natural." Similarly, a "healthy" claim might be based on the presence of a single beneficial nutrient while ignoring the overall unhealthy nutritional profile.
**5. Artificial Ingredients and Additives: Some food products contain artificial ingredients and additives that aren't always clearly identified on the label. Ingredients such as artificial flavors, colors, and preservatives can have various names or be listed under broad terms like "artificial flavorings" or "color added." These additives can contribute to the product's unhealthy profile, especially when combined with unhealthy fats and sugars.
**6. "Hidden" Ingredients Under Umbrella Terms: Certain ingredients can be grouped under umbrella terms like "spices" or "natural flavors." While these terms may sound harmless, they can often hide the presence of unhealthy fats or additives. For instance, "natural flavors" could include additives derived from unhealthy oils or fats, and "spices" may sometimes include added sugars or sodium to enhance flavor.
To avoid hidden unhealthy fats and ingredients, it's essential to read food labels carefully, check the ingredients list for any signs of hidden trans fats, and be aware of serving size manipulation. Opt for whole, unprocessed foods whenever possible, and when choosing packaged foods, look for products with short ingredient lists made from recognizable, minimally processed ingredients. By being more vigilant and informed, you can make healthier choices and avoid the pitfalls of misleading food labels.
Cooking with Healthy Fats: Flash Points
A cooking oil's flash point, or smoke point, is the temperature at which it begins to smoke and degrade. When oils are heated past their smoke points, they release harmful free radicals and toxic fumes, which can be detrimental to health. Choosing oils with appropriate smoke points for your cooking methods is crucial.
1. Extra Virgin Olive Oil:
Smoke Point: 160-190°C (320-375°F)
Best Use: Low to medium-heat cooking, salad dressings, and drizzling.
Replacement for: Butter or margarine in light sautéing or as a bread dip.
2. Avocado Oil:
Smoke Point: 270°C (520°F)
Best Use: High-heat cooking like frying, grilling, or roasting.
Replacement for: Vegetable oils (like corn or canola) in frying or baking for a buttery, mild taste.
3. Coconut Oil:
Smoke Point: 177°C (350°F) for unrefined, 204°C (400°F) for refined.
Best Use: Medium-heat cooking, baking, or adding a subtle tropical flavor.
Replacement for: Butter, shortening, or other baking fats for a mild coconut flavor.
4. Flaxseed Oil:
Smoke Point: 107°C (225°F)
Best Use: No-heat applications, such as salad dressings, drizzling, or smoothies.
Replacement for: Unhealthy dressings or oils in salads and dips for an omega-3 boost.
5. Walnut Oil:
Smoke Point: 160-204°C (320-400°F)
Best Use: Low-heat sautéing, salad dressings, or adding a nutty flavor to dishes.
Replacement for: Creamy dressings or mayonnaise in salads for a rich, nutty taste.
6. Ghee (Clarified Butter):
Smoke Point: 250°C (482°F)
Best Use: High-heat cooking, like frying, sautéing, or roasting.
Replacement for: Regular butter or margarine for a richer flavor without burning.
Substituting Unhealthy Fats with Healthier Alternatives
1. Margarine:
Replacement: Use my home-made heart healthy spreadable butter recipe, or avocado oil or olive oil for cooking and baking to reduce saturated and trans fats. Most supermarket spreadable butters contain vegetable oil. It is good to know that 'rapeseed oil' is actually 'canola oil' and to be avoided. Ghee can also be used for a buttery taste without the lactose or milk solids.
2. Vegetable Oils (like corn, soybean, and sunflower):
Replacement: Use olive oil, avocado oil, or coconut oil to lower omega-6 intake and increase healthy fats.
3. Creamy Salad Dressings (like ranch or Caesar):
Replacement: Use homemade dressings with extra virgin olive oil or walnut oil for a heart-healthy alternative.
How to Make Spreadable Butter with Olive Oil
Making spreadable butter with olive oil is a simple and healthy way to enjoy a creamy, easy-to-spread butter that incorporates the heart-healthy benefits of olive oil. This homemade blend combines the rich flavor of butter with the smooth, fruity notes of olive oil, creating a versatile spread perfect for toast, cooking, or baking.
Ingredients
1 cup unsalted butter (softened to room temperature)
1/2 cup extra virgin olive oil
1/4 teaspoon salt (optional, adjust to taste)
Instructions
Prepare the Butter:
Allow the unsalted butter to sit at room temperature until it is soft and easily malleable. This should take about 30 minutes to 1 hour, depending on your room temperature.
Mix the Ingredients:
In a mixing bowl, combine the softened butter and extra virgin olive oil. If you prefer a slightly salted spread, add 1/4 teaspoon of salt.
Blend Until Smooth:
Use a hand mixer or a stand mixer to blend the butter and olive oil together until smooth and well combined. This process should take about 2-3 minutes. You can also use a whisk or fork, but it might take a bit longer to achieve a smooth consistency.
Adjust Consistency (if needed):
If you prefer a softer spread, add a little more olive oil, a tablespoon at a time, until you reach your desired consistency. For a firmer spread, reduce the amount of olive oil slightly.
Transfer to a Container:
Spoon the mixture into a clean, airtight container or a small glass jar. Smooth the top with a spatula for an even surface.
Chill in the Refrigerator:
Place the container in the refrigerator to chill for at least 1 hour. The spread will firm up but remain easily spreadable straight from the fridge.
Store and Use:
Store your spreadable butter in the refrigerator. It should keep for up to 2 weeks. Use it on bread, toast, vegetables, or in recipes that call for butter.
Tips for Best Results
Choose Quality Ingredients: Use high-quality unsalted butter and extra virgin olive oil for the best flavor and health benefits.
Flavour Variations: Customize your spread by adding minced garlic, fresh herbs (like rosemary or thyme), or a touch of honey for a sweet twist.
Serving Suggestion: For a special touch, serve your spreadable butter in a butter dish or bowl with a small spreading knife.
Enjoy your homemade spreadable butter! It’s a delicious, healthier alternative to store-bought spreads and a great way to incorporate the goodness of olive oil into your daily diet.
Bringing It All Together: Tips for Healthier Cooking with Fats
Moderation is Key: Even healthy fats should be consumed in moderation. Balance your intake by including a variety of fats in your diet.
Prioritise Omega-3 Rich Foods: Incorporate fatty fish like salmon, flaxseeds, and walnuts to boost your omega-3 intake.
Read Labels Carefully: Avoid take-away and processed foods with hidden trans fats and oils high in omega-6.
Experiment with Flavours: Use healthy oils to add unique flavors to your dishes, like the buttery taste of ghee or the nutty flavor of walnut oil.
By understanding the benefits and uses of different healthy fats, you can make more informed choices in the kitchen. Reducing your omega-6 intake while boosting your omega-3s can support a healthier, more balanced diet, reducing inflammation and promoting overall well-being. Happy cooking with healthy fats!
By incorporating these tips and substitutions, you'll be on your way to a healthier diet without compromising on flavor or variety. Remember, small changes do make a big difference!
Written by naturopath Tanya Kurzbock
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