Let me just state from the get-go my guiding principle concerning dietary oils: if it doesn’t exist in nature in the form in which it is being sold, I do not consume it. So what do I look for? I look for the descriptors “unrefined” and “cold-pressed.” Hydrogenated? Nope, that’s a trans fat. There are a few other factors to consider when segregating oils into the good, the bad, and unnatural categories. It’s a rather complicated panorama but I will do my best to digest it – pun intended!

Saturated fats

We have been told for so long that saturated fats are really bad for us. Most fat from animal products is saturated and has been alleged to be responsible for cardio-vascular disease. Not so fast though. Coconut oil is a mostly saturated fat that is being hailed as a super food that can cross the blood/brain barrier and has anti-fungal, anti-bacterial, and anti-viral properties. Check out this myth-busting article about coconut oil.

Coconut oil is also a medium chain triglyceride (MCT). MCTs are easily digested, meaning they are absorbed intact and taken straight to the liver and converted directly into energy. You can read more about MCTs here.

Like coconut oil, red palm oil contains a high percentage of saturated fat but has some attributes of a super food. It has been revered for thousands of years and is the second most consumed oil on the planet. Although it contains fewer MCTs (fat your body converts directly into energy) than coconut oil, it contains valuable phytonutrients that contribute to its exalted status.

Monounsaturated fats

Monounsaturated fats are found in a variety of foods and oils such as milk products, nuts, olives, avocados, olive oil, sunflower oil, safflower oil, almond oil, hemp oil, avocado oil, macadamia nut oil, grape seed oil, sesame oil, and corn oil.

Polyunsaturated fats

Polyunsaturated fats are found mostly in plant-based foods and oils. Examples of sources of polyunsaturated fats are olive oil, soybean oil, corn oil, sunflower oil, as well as fatty fish such as salmon, mackerel, herring and trout. Some nuts and seeds such as walnuts, sunflower seeds, and flaxseed, as well as tofu and soybeans, contain polyunsaturated fats.

But wait! There’s more. The division between saturated, monounsaturated, and polyunsaturated fat seems to be blurred, probably because most foods seem to contain more than one kind of fat.  What really seems to matter are the ratio of Omega 6 to Omega 3 fatty acids and other value-added perks like polyphenols.

Omega Power

We also need to have a balanced intake of Omega 3 and Omega 6 fatty acids. Sources of Omega 3 fatty acids include fatty fish and plant sources like flax, chia, and hemp seeds. Omega 6 fatty acids are available from sources such as seed, bean, or grain oils, which include corn, soy, sunflower and canola oils. According to some sources, Omega 3 and 6 oils have complementary properties: Omega 3 fats are anti-inflammatory and anticoagulant while some Omega 6 fats have inflammatory and coagulant properties. They balance each other, which is why we need a balanced intake of both types. The typical US diet contains much more Omega 6 than Omega 3 fats. The Mediterranean diet promotes higher consumption of Omega 3 fat than does the typical US diet. If you eat beef, grass fed beef contains more balanced amounts of Omega 3 and 6 fats than corn fed beef raised in a cattle lot. Check out this article for a comparison of Omega 3 and 6 sources, their historical ratio in our ancestors’ diet, and how to balance them.

An additional interesting tidbit about inflammation: Olive oil is categorized as a long-chain triglyceride and said to reduce inflammation, in spite of containing more Omega 6 than Omega 3 fatty acids. Its anti-inflammatory properties are attributed to his polyphenol content.

The Frankenstein of fats

Now for the unnatural — the fat that doesn’t exist (usually) in nature: trans fats. I will explain that qualifier shortly. For a gorgeous explanation of what trans fats are and why they are not healthy for consumption, read here. In short, hydrogenation creates what is almost a saturated fat — but not quite. The body doesn’t know what to do with the unnatural hybrid, which results in metabolic chaos. Trans fats are associated with weight gain, inflammation, and atherosclerosis.

Trans fats are found in most processed foods. Check labels for the trans fat content but also the ingredient list for words like partially hydrogenated, hydrogenated, high stearate, and stearic rich. Or better yet, just avoid processed foods and eat real, whole foods.

In spite of the unnaturalness of most trans fats, trans fats are found naturally in some foods as they exist in nature. Here is the explanation of the qualifier to the statement that trans fats usually don’t exist in nature. Grass fed beef produces meat and dairy products containing a natural trans fat – conjugated linoleic acid (CLA) – and it’s dietary precursor, vaccenic acid. Again, these two belong to the family of naturally occurring trans fats. CLA is an omega-6 polyunsaturated essential fatty acid.

The best oils and fats for cooking

Some of the healthy polyunsaturated oils mentioned above should not be used in cooking because, when heated to high temperatures, they become oxygenated. According to Chris Kresser, saturated fats (SFA) and monounsaturated fats (MFA) are the preferred fuel source of the body, are stable at high temperatures and are preferred for cooking. And for a more scientific explanation of how to choose oil for cooking, consult the Caveman Doctor.

The short version

In short, I suggest the following as the important take away from the discussion of dietary fats:

• Unrefined, cold-pressed – Yes!!!
• Processed, hydrogenated – no!!!
• Love, love, love the Omega 3s
• Remember not all oils should be used for cooking.
• In addition to complex carbohydrates, the brain needs fatty acids. And, since saturated fats (SFA) and monounsaturated fats (MFA) are the body’s preferred fuel source, consider using nuts, seeds, avocado, olive, hemp, flax, coconut, and/or red palm oil (the super foods that offer nutritional content beyond the fat), as the fundamental building block of every meal and take note as to whether you can go longer between meals. Notice if you develop more focus and mental acuity. You might find it easier to kick your sugar addiction by giving your body its preferred source of fuel. I know I did!

Afterthought(s)

For those who like getting their Omega 3 fatty acids from fish, there seems to be good news regarding the effects of mercury on the brain.

Q & A with Dr. Mark Hyman (Yes, he’s promoting his new book but this video gives great info. Just watch and listen!)