6 Heart Healthy Fats (oils)
Mono/Poly: G.O.O.D. - Sat 'n Trans: B.A.D.
Polyunsaturated fats are lipids in which the constituent hydrocarbon chain possesses two or more carbon–carbon double bonds, found mostly in nuts, seeds, fish, algae, leafy greens and krill.
Polyunsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke.They also provide nutrients to help develop and maintain your body’s cells. Oils rich in polyunsaturated fats also contribute vitamin E to the diet - an antioxidant vitamin most people need more of. And only 9 calories per gram :)
Ghee (clarified butter) gooood
Ghee was traditionally used in India for Ayurvedic cooking. It has wonderful health benefits and has a rather high smoke point. Ghee is rich in the fat soluble vitamins A, D, and K2. It is also rich in CLA (conjugated linolenic acid) — the essential fatty acid found almost exclusively in grass-fed animals which is now believed to protect against cancer, heart disease and type II diabetes.
Because the milk solids have been removed from ghee, this means that casein and lactose, the elements in dairy that many people are sensitive to, have been removed. Often those with dairy sensitivities can tolerate ghee (consult a doctor if you have a severe allergy). The removal of the milk solids also allows you to use ghee at a higher temperature (up to 250°C).
Use ghee for any cooking in a skillet like stir fry, scrambled eggs, sautéed veggies, etc.
Coconut Oil gooood
Not only does coconut oil have a wonderful flavour that goes great with any sweet baked good or even some savoury dishes (especially thai food) it also has wonderful health benefits. Sometimes cooking with this oil brings a coco-nutty flavour to the dish but I have used it successfully in many dishes with other dominant flavours that mask the coconut flavour. Coconut oil as been said to aid in weight loss, support heart health, boost metabolism and benefit skin.
Raw, Virgin coconut oil is best used in low temperature cooking or baking.
Olive Oil gooood
Olive Oil is a heart healthy fat that that contains beneficial antioxidants and has also been shown to have anti-inflammatory properties. It is best used for cold food (like salad dressing or drizzling over foods) but can be used in some low-heat cooking (190-215°C).
Avocado Oil gooood
Avocado oil is my favourite frying oil because it has such a high smoke point (250°C - 270°C). However it does contains a fair amount of omega-6 polyunsaturated fats which, in excess, can cause inflammation. Because of this I don’t use avocado oil as my everyday cooking oil but it is a good choice for occasional use.
Palm Oil (sustainable only) gooood
Palm oil is a great healthy option for high heat cooking. It is made from the palm fruit which is native to Africa. There has been a lot of controversy surrounding palm oil because many palm oil plantations have contributed to the decimation of the rainforest. However you can source responsible, sustainable and orang-utan safe palm oil.
Contrary to popular belief high quality butter can be good for you. Although the mainstream media is slow to catch up, the link between saturated fats, cholesterol and poor heart health has been disproven !
Our bodies need dietary cholesterol to function properly so long story short, don’t worry about eggs or butter because your body (and brain especially) need cholesterol.
Make sure you source good quality grass fed butter. Organic, raw, grass fed butter is the best option. Butter should be used in low temperature cooking since the smoke point is 160°C - 190°C.
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