Understand fats; the good, the bad, and the ugly.

Fats are an essential macronutrient that play a key role in the body, providing energy, supporting cell growth, protecting organs, and helping the body absorb nutrients. However, not all fats are created equal, and their impact on health can vary depending on the type and quality of fat consumed.

What are fats?

Fats are a type of lipid, a class of molecules that includes cholesterol, phospholipids, and triglycerides. They’re made up of fatty acids and glycerol, which are crucial for a variety of bodily functions. Fats are categorised into saturated and unsaturated fats based on their chemical structure. These differences determine how fats behave in the body and how they affect health.

It’s important to note that fats are the one food group that has no impact on blood sugar. In other words, fats rank low on the glycemic index and actually help to maintain a stable blood sugar level.

Why are fats important?

Fats are critical for:

• Energy: Fats provide more than double the energy per gram compared to carbohydrates and protein.

• Nutrient absorption: Certain vitamins like A, D, E, and K are fat-soluble, meaning they need fat to be absorbed by the body.

• Cell structure: Fats help maintain the structure of every cell in the body by making up cell membranes.

• Hormonal balance: Fats are involved in hormone production and regulation, especially for steroid hormones like estrogen and testosterone.

• Cushioning and protection: Fats protect internal organs and provide insulation.

Types of fats: A breakdown

Now let’s explore some common types of fats and understand how they differ in terms of their nutritional value, processing methods, and effects on health.

1. Ghee (My personal favourite! And better than butter :))

• Type: Saturated fat.

• Suitability for cooking: Ideal for high-heat cooking due to its high smoke point (485°F/250°C). Use it as you would butter.

• Processing: Ghee is clarified butter, made by simmering butter and removing the milk solids. This leaves behind pure fat.

• Effects on health: Ghee is rich in butyrate, a fatty acid that promotes gut health, hormonal balance, and has anti-inflammatory properties. It’s suitable for people who cannot tolerate milk protein, called casein, as well as lactose.

  Ghee does not have to be stored in the fridge and it goes solid, yet still spreadable, in chilly weather.

Ghee is super easy to make at home. All you need is a block of real butter, a pot, and a stove 🙂 Try this simple method

You can make your ghee interesting and flavoursome by adding powdered spices like ginger, cinnamon, cardamom, turmeric. Or, add chilli and garlic.

2. Butter

• Type: Saturated fat.

• Suitability for cooking: Suitable for moderate-heat cooking, but may burn at high temperatures (smoke point ~300°F/150°C).

• Processing: Butter is made by churning cream until the fat separates from the liquid, resulting in a dense fat source.

• Effects on health: Butter contains vitamins A and D, but because it’s a saturated fat, the belief is that overconsumption can lead to raised LDL (bad) cholesterol, potentially increasing the risk of heart disease. However, some experts swear on the benefits of consuming significantly high amounts of butter daily. Watch this informative video and this video and then decide for yourself ;)

3. Coconut oil

• Type: Saturated fat.

• Suitability for cooking: Excellent for high-heat cooking due to its high smoke point (~350°F/175°C).

• Processing: Coconut oil is extracted from the meat of coconuts and is available in both refined and unrefined forms. Refined versions are more processed but have a neutral taste.

• Effects on health: Coconut oil is composed primarily of medium-chain triglycerides (MCTs), which can be rapidly used for energy. However, its high saturated fat content makes it controversial; some studies suggest benefits for brain health, while others warn about its potential to increase cholesterol levels.

4. Olive oil

• Type: Unsaturated fat (primarily monounsaturated).

• Suitability for cooking: Best used for low to moderate-heat cooking (smoke point ~375°F/190°C). Extra virgin olive oil is better suited for dressings and finishing.

• Processing: Olive oil is produced by pressing olives. Extra virgin varieties are less processed, retaining more antioxidants and polyphenols.

• Effects on health: Rich in heart-healthy monounsaturated fats, olive oil has been associated with reduced risk of heart disease and inflammation. It also supports cognitive function and may protect against certain cancers.

5. Seed Oils (e.g., sunflower, canola, flaxseed)

• Type: Unsaturated fats (varying levels of polyunsaturated fats).

• Suitability for cooking: Generally good for high-heat cooking (smoke points vary; canola ~400°F/205°C, sunflower ~440°F/227°C).

• Processing: Most seed oils undergo extensive processing, including chemical extraction and refining, which can strip away beneficial nutrients and introduce harmful compounds like trans fats in some cases.

• Effects on health: Seed oils are high in omega-6 fatty acids, which, in excess, can contribute to inflammation. However, some seed oils, like flaxseed oil, are rich in omega-3s, which support heart and brain health.

6. Margarine

• Type: Varies, but often includes trans fats (in highly processed forms) or a blend of saturated and unsaturated fats.

• Suitability for cooking: No. Never touch margarine despite that ‘heart healthy’ symbol of the tub.

• Processing: Margarine is a highly processed product made by hydrogenating vegetable oils to create a solid spread. The process generates trans fats, though newer formulations avoid these.

• Effects on health: Margarine has been controversial due to trans fats, which are linked to heart disease, insulin resistance, and inflammation.

Fats are a vital part of our diet, but the type of fat we consume plays a significant role in health outcomes. Saturated fats, like those found in ghee, butter, and coconut oil, should be eaten in moderation, as they can increase cholesterol levels. Unsaturated fats, especially from sources like olive oil and certain seed oils, are generally more beneficial, supporting heart health and reducing inflammation. However, processing methods also matter—minimally processed fats like extra virgin olive oil retain more nutrients, while highly processed oils and margarines can introduce harmful elements like trans fats.

Incorporating a balance of healthy fats while being mindful of cooking methods and processing can help support overall wellness. Choose fats that are unrefined, minimally processed, and suited for the type of cooking you’re doing to get the best benefits.

Take care and don’t be afraid of all fats :)

Umayya