Know your Fats!
This infographic is a breakdown of the most common fats and oils in our diet!
= Healthy, good to use in cooking and consume!
= Okay in moderation with nuance
= Avoid in cooking and limit consumption due to high polyunsaturated fatty acids, trans-fats, pesticides and toxins (Special mention goes to Canola Oil with its double Xs)
Included are the percentages % of each fatty acid in the listed oils:
Saturated Fatty Acids (SFA)
Mono-Unsaturated Fatty Acids (MUFA) and
Poly-Unsaturated Fatty Acids (PUFA).
Mentioned also are:
smoke points of each fat/oil
A few comments about each type of fat!
(green spray man). If the oil is likely to be high in pesticides, herbicides, fungicide insecticide, or other toxins.
When cooking with these oils, it’s important to factor in both the smoke point and the fatty acid composition!
For Higher Heat cooking, seek fats high in stable saturated fats (SFAs) and MUFAs, and also look for high smoke point! (Palm, Beef tallow, Ghee, Avocado, Coconut)
Fats high in PUFA should absolutely NOT be heated or used in cooking! (contrary to government dietary advice )
The reason LVLUP Health suggests you avoid the PUFAs is that they don’t contain as many hydrogen atoms/bonds as saturated fats, and their double bonds make them highly unstable and prone to damage and oxidation from heat, oxygen, and light!
Cooking with PUFA (and to a small extent MUFA) causes the oils to go rancid and become oxidized, and when we consume them they cause inflammation in our body and mess up our bodies’ metabolism + deplete our endogenous antioxidants like glutathione, selenium, vitamin E and more. They are bad news!
Lipid peroxides are the big players here and are abundant in vegetable oils. They are strongly linked with heart disease and many other chronic inflammatory conditions such as neurodegenerative disease, autoimmunity, obesity, and cancers.
More to come on fats and in particular PUFA Vegetable oils…