Oils And Fats

There is much confusion when it comes to the topic of fats.

We are repeatedly told by the media, especially partial info from ads and commercials, that eating fats will result in weight gain, high cholesterol, heart disease and stroke.

Many people are under the impression that all fats are bad for proper health. They don’t differentiate between good fats and bad fats, and therefore, are extra careful to purchase only those products that have the words NO FAT or LOW FAT emblazoned on the label. Unfortunately, this is very misleading.

For years, health experts advised Americans to restrict fat consumption. Now, they are quietly adding that fats are a source of essential nutrition and necessary in the diet.

Science has proven that fats (and yes even so-called saturated fats) play an important role in the functioning of the entire body. Fats (lipids) are vital for all growth processing, renewal of cells, brain and nerve functions, even for the sensory organs (eyes and ears), and for the body’s adjustment to heat, cold and quick temperature changes. Our energy resources are based on lipid metabolism. To function efficiently, cells require true polyunsaturated, live electron-rich lipids, present in abundance in raw flaxseed oil. True polyunsaturated fats greedily absorb proteins and oxygen and pump them through the system.

The Importance Of Fats

The importance of healthy fats in the diet for good health in general cannot be underestimated.

Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormone like substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.

Animal fats and cholesterol are vital factors in the human diet, necessary for reproduction and normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels.

Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.

Saturated fats do not cause heart disease and never did. The unhealthy fats are refined corn, cottonseed and soybean oils.

Saturated fats play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
A variety of diets including recommendations from the American Heart Association and the Diabetes Association speak of the importance of fat in the diet.

Yes! Fats ARE IMPORTANT FOR PROPER HEALTH. It is just a matter of selecting the right kind of fat. Cutting back on ALL fat can have a severe detrimental impact on ones health and Well-being.

Fats are important for every part of the body.

• The body uses fat to store energy.
• Body fat is continually being burned for energy and replaced.
• Fat provides fatty tissues for insulation, and is essential to the body’s use of certain vitamins.
• Healthy skin and hair are maintained by fat.
• Fat helps in the absorption and transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
• Fats in the skin are important in preventing water loss from the body.

The fact is that fat-free diets are the number one damaging, so-called "good intention" that can lead to severe health problems.

We must identify which fat is harmful and which one is healthy. Indeed certain fats are not only healthy but essential to our body proper functioning.

All fats consist of fatty acids. Fats are classified, depending on their chemical structure, as saturated, unsaturated or polyunsaturated fat.

Fats may be either solid or liquid at room temperature. Vegetable oils are usually liquid at room temperature while animal fats are usually solid at room temperature.

Fat does not accumulate unless the body receives more then it can deal with. Too much of the wrong kind of fat however, can cause problems for the digestive tract.

The skin composition in individuals with dry skin such as psoriasis and eczema is due to an improper mixture of the skin fats.

Dry  skin is therefore, the most easily recognizable sign of fat deficiency, due to the fact that fats compromise a large part of the skins structure. Therefore, providing the right kind of fats can have a significant impact on the healing process.

So which are the bad fats and which are the good fats?

There are basically three kinds of fats: saturated fats, polyunsaturated fats, and monounsaturated fats.

Saturated fats come primarily from animal sources such as butter; meat fat, whole milk, cream and cheese. Vegetable oils derived from coconut, palm, and palm kernel oil are also highly saturated.

Most researchers agree that you should keep your intake of commercially produced saturated fats such as margarine and vegetable shortening to a minimum,  This is because:

• Commercially produced saturated fats such as margarine and vegetable shortening are suspect in being prime cause of cholesterol buildup in the arteries, which leads to heart disease, stroke, diabetes and cancer.
• Of the presence of countless toxic chemicals and growth hormones in the meat supply as previously explained.
• Research has shown that many people have difficulty metabolizing saturated (animal) fats.

An exception is Organic Virgin Coconut Oil, a natural oil that has many health giving properties. Organic Virgin Coconut Oil is rich in Lauric Acid, a disease fighting fatty acid, found naturally in human milk. Lauric acid is known to contain strong anti-fungal and anti-microbial properties.

In addition, the natural fatty acids found in virgin coconut oil are an excellent food for dry skin. This is due to the fact that, coconut oil fats are digested more easily and utilized differently by the body than other fats.

The Medium-chain saturates found in coconut oil do not clog arteries, nor do they cause heart disease.

Instead, medium-chain saturated fats convert into energy, do not store as fat, and enable the body to metabolize fat more efficiently. Natural coconut oil-not the hydrogenated version often found in processed foods-is a saturated fat, but not the kind your doctor has warned you about. Studies have shown that this uniquely curative oil actually has innumerable health benefits ranging from disease prevention to anti-aging. Read the very informative book titled: The Healing Miracles Of Coconut Oil by Bruce Fife to learn more about the supreme health benefits of natural coconut oil.

Polyunsaturated fats come primarily from vegetable oils such as; corn oil, sesame oil, soybean oil, safflower oil, and cottonseed oil. These fats are generally recognized as heart healthy alternatives to butter and other fats due to the fact that they are high in omega-6 fatty acids, which are necessary for proper health. {More about omega-6 will be explained later on in this chapter}.

The big drawback in using the standard commercial brands of these oils is, that the process used to refine them [high heat, bleaching and filtering], and the presence of pesticide residue [particularly cottonseed oil], compromises much of their nutritional value, therefore, effectively, completely eliminating the beneficial omega-6 fatty acids.

Most commercial vegetable oils contain very little omega-3 linolenic acid and large amounts of the omega-6 linoleic acid.

During the extraction process of many oils, they undergo a heat and/or chemical process to remove the oil from the seed and to clarify and deodorize it.  Part of the oil refining process is called deodorization, where the oil passes through a series of heaters and the temperature is raised to the level desirable for efficient steam distillation and deodorization, reaching upwards of 200° C, or 450° F. At these temperatures, the fundamental structure of the oil is changed into a different form of fatty acid through a process called isomerization, a form not beneficial to the human body. This process completely denatures the oil and changes the molecular structure. The body must then treat it like a chemical and eliminate it via the liver by manufacturing specific enzymes.

High heat also causes a small amount of trans fatty acids to be formed. After the oil has been exposed to steam and filtered, the resulting oil is mostly colorless, odorless, and tasteless — and can last for years in a bottle with no danger of spoilage. On the other hand, it has virtually no connection with the beneficial oil that was originally contained in the seed or coconut, and the omega-3 fatty acids have been destroyed. It is now a “plastic fat” that offers no benefits to the human body. Instead, it is potentially harmful.

Manufacturers use chemical processes that render their food products harmful to the body. These harmful fats go by a number of names, including "hydrogenated," "partially hydrogenated" and even "polyunsaturated."

The chemical processing of fats destroys the vital electron cloud within the fat. Once the electrons have been removed, these fats can no longer bind with oxygen, and they actually become a harmful substance deposited within the body. The heart, for instance, rejects these fats and they end up as inorganic fatty deposits on the heart muscle itself.

High-temperature processing causes the weak carbon bonds of unsaturated fatty acids, especially triple unsaturated linolenic acid, to break apart, thereby creating dangerous free radicals. In addition, antioxidants, such as fat-soluble vitamin E, which protect the body from the ravages of free radicals, are neutralized or destroyed by high temperatures and pressures. BHT and BHA, both suspected of causing cancer and brain damage, are often added to  these oils to replace vitamin E and other natural preservatives destroyed by heat.

Chemically processed fats are not water-soluble when bound to protein. They end up blocking circulation, damage heart action, inhibit cell renewal and impede the free flow of blood and lymph fluids. The bio-electrical action in these areas slows down and may become completely paralyzed. The entire organism shows a measurable loss of electrical energy which is replenished only by adding active lipids to the diet. These nutritional fats are truly vital for man and beast alike.

Modern agricultural and industrial practices have reduced the amount of omega-3 fatty acids in commercially available vegetables, eggs, fish and meat. fish and meat.

For example, organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3.

An additional concern is, that most people consume too much of these omega-6 oils and to little of the omega-3 oils thereby, causing an imbalance of essential fatty acids in the body

To learn more about the health hazards of consuming commercially produced vegetable oils read the very informative article titled:

The Truth About Saturated Fat by Mary Enig PhD; Author of the best-selling book Nourishing Traditions: “The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats”.

Due to all of the above mentioned reasons, I would strongly recommend avoiding all commercially produced oils, and advise you to switch to less refined versions of these oils which still contain traces of beneficial fatty acids. These include antioxidants, phytosterols, lecithin, and other oil-soluble molecules present in seeds and nuts.

Eden foods, Spectrum Naturals, and Omega nutrition are the primary sources of naturally produced oils. You can find these superior oils in your local health food store.

Monounsaturated fats come from avocado oil, canola oil, and extra virgin olive oil.

These are the best kinds of fat, since they actually lower your blood cholesterol level. Olive oil is the better of the three since it is much less refined.

It is widely believed, that the low rates of many degenerative diseases in the Mediterranean rim countries are due to the widespread use of olive oil.

As a mono- unsaturated fat, olive oil is considered to be the "good" fat, which can protect against heart disease and more. Numerous studies have focused on the promising role olive oil plays in maintaining a healthy diet, and reducing the risk of heart disease.

Be aware that only olive oils labeled “extra virgin olive oil“ have these health qualities.

Dangers Of Trans Fats

Trans fats are processed fats that have been chemically transformed, and have been hardened or hydrogenated to produce margarine or solid vegetable shortening. Trans-fats are formed during a chemical process called hydrogenation whereby cellular chains of fats are artificially altered to create a more solid, stable substance. The body does not recognize these fats as natural fats, and as a result these fats are virtually impossible for our bodies to break down.

Fats that cannot be digested, build up in the arteries. It is known as an abnormality in the metabolism of fats. What is harmful is not fat itself, but the oxidation of fat. Oxidation of fat is the result of fat exposure to oxygen, or fat heating.

At high temperatures, oils oxidize rapidly and have a chemical shift to trans-fats which are harmful to our body.

Studies have shown that trans fatty acids, or trans fats, are worse for our bodies than saturated fats such as butter and lard. They are believed to interfere with the body’s ability to efficiently process good fats.

Recent research shows that commercially produced trans fatty acids are to a large extent responsible for the development of cardiovascular diseases. They also may have a negative impact on fetus weight and may be connected to Type 2 diabetes. The mounting evidence motivated the public health sectors to develop a clearer understanding of the health implications of fats on consumer health and wellness. 

In its July 2002 report to the FDA, the National Academies of Sciences called trans fats unsafe to consume in any amount.

"Trans" fatty acids contribute to essential fatty acid deficiency because they inhibit biological function of the cell membranes, and block the natural biochemical pathways, which regulate all human functions.

Trans fatty acids adversely affect immune response by lowering efficiency of B cell response and increasing proliferation of T cells.

Trans- fats in the diet enhance the body’s pro-inflammatory hormones (prostaglandin E2), and inhibit the anti-inflammatory types (prostaglandin E1 and E3). This undesirable influence exerted by trans- fats on prostaglandin balance may render you more vulnerable to inflammatory conditions such as arthritis and psoriasis.

Trans Fats Can Also Disrupt Electricity in the Heart.

Most people know that eating the wrong kind of fat can cause a heart attack. But researchers from the University of Alberta have discovered even worse news attributable to trans fats and saturated fats — they can also wreak havoc with the electricity in your heart, worsening the severity of heart attacks and increasing the risk of death.

They discovered that in addition to affecting the heart vessels, “bad” fats also affect the cells of the heart, causing an excessive build-up of calcium within the cells, and disrupting the rhythm of electricity flow in your heart.

In conclusion, I would advise you to avoid ALL FORMS of trans-fats. Eating trans-fatty acids in margarine, vegetable shortening, and partially hydrogenated vegetable oils will only cause your overall health to sink into deep decline.

Trans fatty acids are commonly found in most commercially baked cookies, cakes, pastries, and margarines [you should look for spreads made from natural non hydrogenated oils]. If the label states hydrogenated vegetable oil, or partially hydrogenated vegetable oil, stay away from that product.

Recently, there has been a proposal put forward that would obligate food manufacturers to appropriately label all products that contain such oils. This is the result of many studies that have proven the detrimental effect that hydrogenated fats have on the cardiovascular system.

The Food and Drug Administration (FDA) now requires food manufacturers to list trans fat (i.e., trans fatty acids) on Nutrition Facts and some Supplement Facts panels. Scientific evidence shows that consumption of saturated fat, trans fat, and dietary cholesterol raises low-density lipoprotein (LDL or "bad") cholesterol levels that increase the risk of coronary heart disease (CHD). According to the National Heart, Lung, and Blood Institute of the National Institutes of Health, over 12.5 million Americans suffer from CHD, and more than 500,000 die each year. This makes CHD one of the leading causes of death in the United States today.

To learn more about the dangers of consuming trans-fats, click here to read the very informative article titled: The Margarine Hoax: Margarine, Fatty Acids and Your Health by Dane A. Roubos, D.C.

Be aware that, all liquid unsaturated vegetable oils, including, soy, sunflower, canola, and corn, will produce trans fatty acids when they are heated to temperatures above the boiling temperature of water. The more unsaturated the oil, the more heat applied, the more trans fatty acids will be formed.

Therefore, do not use even so-called natural vegetable oils for high heat frying and baking.

Beware of fish or any other foods cooked in commercial vegetable oils! Once that vegetable oil smokes or becomes rancid, or any fat smokes for that matter, you have problems big time!

Which Oils Are Recommended?

The safest oils to use for frying and baking purposes are:

• Natural saturated fats such as (organic) butter and coconut oil.
• Monounsaturated oils- such as Organic Extra Virgin Olive Oil, Grapeseed oil, and Avocado oil. [Avocado oil has a very high smoke point by comparison to other cooking oils, even olive oil].

Grapeseed Oil is an ideal salad dressing, cooking , frying & baking oil that raises HDL (good cholesterol) and lowers the LDL (bad cholesterol), reducing a primary risk factor for heart disease.
Grapeseed Oil, a byproduct of wine production, has been a favorite of European chefs for hundreds of years due to its many fine qualities as an edible oil. Recent studies have demonstrated that grapeseed oil may also be effective in correcting blood cholesterol levels in certain individuals, thereby reducing their risk of cardiac events.

Saturated and monounsaturated fats are more stable under heat, making them ideal for cooking. This is due to the fact that the more a fat is saturated; the more stable it is chemically. The saturated fatty acids contained in these fats/oils are inert and therefore heat stable. Heat does not destroy them in the same way it destroys fats that contain essential fatty acids.