Food quality is important with all macronutrients, but it is especially important when it comes to fats. Toxins bioaccumulate (i.e. build up) in fat tissue, so try to get fats from clean sources like 100% grass-fed animals, pasture-raised eggs, organic coconut oil, cold-pressed olive oil, organic avocados, etc.
Saturated, polyunsaturated, monounsaturated, "healthy", "unhealthy" - fat can take on a lot of titles! Oils are liquid at room temp, fats are solid at room. Nonetheless, both are fats.
Examples of oils are olive oil, flax seed oil, coconut oil, canola oil, etc.
Examples of fats are butter, ghee, margarine, etc.
SMOKE POINT OF FATS
All fats have a "SMOKE POINT", which is the temp they can reach until they become rancid - or dangerous / inedible. Depending on a fat's smoke point, it can be unsafe to cook with.
You can think of this process of fat becoming "rancid" as a breaking of its chemical structure - specifically the double bonds getting attacked by oxygen molecules. This causes the fats to become unstable.
This reaction generates free radicals, which are highly reactive molecules that can further initiate chain reactions, leading to the formation of various harmful byproducts. You can think of free radicals like the ball in a pinball machine that aggressively spews all around, bringing chaos and anxiety wherever it goes.
Consuming industrial oils in place of healthy fats and oils contributes to EFAdeficiency and causes inflammation.
WHICH TO COOK WITH
TYPE 1: Quick stir-frying, light sautéing, and slow/low simmering because they have LOW SMOKE POINTS...so cannot tolerate as much heat.
- Olive Oil (unfiltered, domestic)
- Peanut Oil
- Avocado Oil
- Macadamia Nut Oil
- Sesame Oil
TYPE 2: Frying, baking, broiling, grilling, and roasting because they have HIGH SMOKE POINTS and can tolerate more heat.
- Coconut Oil (organic, virgin)
- Butter
- Lard
- Ghee
- Beef and Lamb Tallow
🛑 ✋ FATS TO AVOID ENTIRELY ✋ 🛑
The following fats should be AVOIDED For both cooking and eating. These typically require sophisticated industrial equipment and chemical solvents to extract, and always require further processing to make them edible.
- Canola Oil/Rapeseed Oil
- Corn Oil
- Cottonseed Oil
- Soybean Oil
- Vegetable Oil
- Vegetable Shortening
- Partially Hydrogenated Fats/Oils (all)
NOTE: many roasted nuts / nut mixes for purchase at the store are *unfortunately* often roasted in canola oil. Look for either 'dry roasted' OR roast them at home.
HELP PREVENT RANCIDITY
To prevent or slow down the process of rancidity, it is recommended to store fats in airtight containers, away from heat and light. Refrigerating or freezing fats can also help to extend their shelf life.
Always look for oils that are:
- Solid in a dark container (the light exposure will bring unwanted heat).
- Cold pressed (any other form of pressing will bring unwanted heat).
- Stored in a room temp / colder pantry and NEVER by an oven or a window.
