Healthier Oils Are Not All Created Equal—Know The Fats

By now most people know trans-fats are harmful to our health. They not only raise our LDL “bad” blood cholesterol level, they lower the HDL “good” blood cholesterol level in our blood. 

Manufactured trans-fatty acids in partially hydrogenated vegetable oils are used in many processed foods to extend product shelf-life. Hydrogenation happens when liquid fats are chemically altered to make them become solid at room temperature. This process creates trans-fatty acids. 

If the food label does not state non-hydrogenated before the type of oil listed, it’s probably the cheaper produced hydrogenated version. 

Food packages are quick to display trans-fat free if the content is below 0.5 grams per serving. In these cases, these fats won’t be listed on the food label. We could be eating trans-fats without knowing it! Depending on the amount of foods we eat with these fats, we could be consuming more unhealthy fats than we think we are. We could have chosen one brand over another thinking it was a healthier option, when in reality, it was just as bad. 

Small amounts of trans-fats occur naturally in meats and dairy. Even if not entirely because of this, many people have given up eating these along with most fried foods. 

Another type of fat, saturated fat, is also implicated in development of modern-day diseases. 

All the craze at this time is with coconut oil being a healthy fat. Even coconut oil of the best quality that’s cold-pressed and as unrefined (extra-virgin) as possible (evidenced in strong coconut smell), has one of the highest concentrations of saturated fatty acids at 81% with only 11% monounsaturated fatty acids. Butter contains 62% saturated fatty acids, with 29% monounsaturated fatty acids. This tells us that although coconut oil is plant-based, its saturated fat content is actually higher, and its good fat content is lower than butter. Simply because it doesn’t come from animal sources doesn’t mean it’s okay to ingest excessively. Other sources of saturated fats include lard, palm oil, and palm kernel oil.

Beware of the many natural and wholesome recipes that call for too much saturated fat.

In choosing healthier alternatives, let’s not ignore the obvious. Whatever saturated fat we choose to eat potentially raises our “bad” cholesterol level. If it stays elevated beyond healthy limits for too long, it becomes a contributing factor in cardio vascular diseases. 

Monounsaturated fatty acids seem to have the most lowering effect on the “bad” blood cholesterol level. This is why olive oil is so well regarded as a healthy oil. It has only 13% saturated fatty acids, and the highest amount of monounsaturated fatty acids at 74% compared to other oils. It also has the lowest amount of polyunsaturated fatty acids at 8%. It’s important we choose extra-virgin and cold-pressed to avoid losing nutrients and the harmful chemicals used in heat extraction. Quality olive oil is usually contained in colored glass bottles.

 Monounsaturated fats are considered the healthiest fats for human consumption. Some of these are found in avocados, nuts and nut butters, olive oil and olives, and peanut oils.

Healthier than saturated fats, polyunsaturated fats are found in nuts, seeds, and plant-based oils. Again though, if we’re consuming these oils in already prepared foods, it’s important to know if the oils added are non-hydrogenated. If the list of ingredients doesn’t state specifically that a non-hydrogenated oil was used, it is safe to assume the oil used is hydrogenated.

Excess saturated fat consumption regardless of its source, leads to heart and health problems. We have to rely on our own discrimination when choosing what foods we eat, and keep track of the quality and quantity of our fat intake. Staying aware and choosing healthier fats will go a long way to keep our health and weight in check.