Fab Fats

Fats and Oils

Melt fat and it looks like oil. And all oils look the same, don’t they? the colours vary, but mostly they are viscous [sticky] and they can all be poured into a bottle. Plus, they all have at least one thing in common: they are chemically ‘organic’ - derived from plant or animal life. but just think of the difference between pure whit coconut oil that sticks in the bottle and the dirty black stuff that drains out of your wngine sump twice a year!

Perhaps it’s misleading to call them all oils. But it is even more misleading to call them all ‘fats’, with all the negative overtones. So So it is a greater pity that nutritionists now talk about ‘good fats’ and ‘bad fats’. And when they tell us to go on a low-fat diet, what they really mean is eat less of the bad fats but more of the good fats!

Bad Fats [eg lard]

Our digestive organs are designed to break down fats of all kinds. But some fats cause a problem. These are the so-called ‘hard’ or saturated fats, such as found in animal meat and dairy products. If we can’t break them downinto energy, our bodies store them up for future use - as fat! These are the ones that clog up arteries, overload our vital organs and cause metabolic diseases of the heart liver and mind. We eat far too many of them. Cutting down on meat, cheese, eggs etc will certainly help.

But we also consume them disguised in many prepared and packaged foods, especially those involving pastry, biscuits, cakes and ‘junk’ food.

Good Fats [‘Thins’]

Now the good news, some ‘fats’ are actually necessary to well-being.  It is thought that essential fats reduce the risk of cancer, heart disease, allergies, arthritis, asthma, eczema, depression, fatigue and infections. And that they help to burn up calories which could result in weight loss. 

Depriving yourself of these - often called ‘unsaturated fats’ - may result in a less healthy existence. These are the so-called Essential Fatty Acids or EFAs. The really good news is that they are abundant and easy to come by - often from the most unlikely sources.

There are two types of unsaturated fats: mono and poly. Mono-unsaturated fat [oleic acid] is sometimes called Omega-9. It is highly present in olive and hazelnut oils. Omega-9 oils are not essential, but don’t do us any harm [unless taken to excess]. Nuts, seeds and fish are good sources of poly-unsaturated fats. There are two main types of poly-unsaturated fat: linolenic acid [often called LNA or Omega-3] and linoleic[ LA or Omega-6]. There is also a category called Gamma Linolenic acid [GLA].

These poly-unsaturated oils are the really useful ones that keep us healthy. They are thought to b vital for the brain and nervous system, the immune system, cardiovascular functions, hormonal balance and skin condition [dry skin may be a sign of deficiency]

In general, we need these in our diets, roughly in equal proportions. However, Omega-6 is much more abundant in the foods we eat than Omega-3 oils, partly because the Omega-3s are more complex and prone to degradation. Therefore we need to correct the balance by increasing our intake of Omega-3 oil. Fortunately, these oils are abundant in certain seed oils. Hemp oil in particular is high in poly-unsaturates in just the right balance for optimum human nourishment. Flax, or linseed, is extremely high in Omega-3, whilst Evening Primrose and Safflower oils are both high in Omega-6. In an optimum diet, we should aim to consume not more than 20% calorie intake through fats, of all kinds.

A word of caution. Margarines made from the oil of seeds are often ‘hydrogenated’; this is a hardening process to keep them stable for spreading - it effectively negates any benefit that might come from the oils themselves. Heat and light too can damage an oil’s delicate properties, so ‘cold-pressed’ oils store in green aor brown bottles are generally better than those where heat is used in the manufacture or where clear glass or plastic bottles are used.Similarly, when oils are used for cooking, especially frying, the beneficial properties are often lost. These damaged poly-unsaturates are sometimes called ‘trans’ fats and should be avoided as far as possible.

More good news....

It is beyond the scope of this leaflet to go too far into the science of EFAs. They are generally broken down into simpler substances, best of which is someting called prostaglandin. More discoveries are made each year for the benefits of prostaglandins but it is already known that they help to keep the blood thin, reduce cholesterol, prevent clots and blockages, regualte blood pressure, help maintain water balance, decrease inflammation and pain, improve nervous conditions and balance blood-sugar levels - important in weight loss. There are several good books on the subject in the Daily Bread racks.

What to do yourself

Prostaglandins are too unstable to exist as free standing supplements. But you can easily increase your intake of substances from which these are made.Small daily amounts of oils derived from flax, hemp, sunflower, pumpkin and sesame seeds areexcellent. So too are certain nut and bean oils, especially soya, walnut and almond. These oils can be expensive but there is no reason why you shouldn’t consume the seeds and nuts themselves, best lightly ground or well chewed so that the goodness can be more easily extracted by the digestive system. Linseed is especially good for this and will also add fibre and lubrication to the bowels, improving digestion. It is strongly recommended you store these products in a cool, dry cupboard or refridgerator, away from direct light sources. 

The linseed sold on our shelves at Daily Bread turns over very quickly so light exposure within the store is minimal.

Olive Oil

It’s no accident that people in Mediterranean countries, whose diet includes large quantities of olive oil, are less prone to cardiovascular diseases. Greater intake of fish and fresh fruit or vegetables is also a likely factor. Olive Oil is really a special case because it is consumed more for its taste than health benefits. It is less ruch in Omega-3 and Omega-6 oils but is generally better for cooking than highly refined oils sold in clear plastic bottles. Frying food in oil of any kind gives little or no nutritional benefit.