{"id":3576,"date":"2016-07-29T19:16:18","date_gmt":"2016-07-29T19:16:18","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=3576"},"modified":"2022-04-27T23:58:18","modified_gmt":"2022-04-27T23:58:18","slug":"healthy-fats-list","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/","title":{"rendered":"7 Healthy Fats for Cooking and When To Use Them"},"content":{"rendered":"News flash: Fat doesn’t make you fat!\n\nHowever, not all fats are created equal. Some fats are better suited to high-heat cooking, some work best cold, and others should be avoided completely. To help you choose the best fats for cooking, I put on my (virtual) lab coat and got the scientific scoop. Here is the healthy fats list you\u2019ve been waiting for.<\/span>\n\"Healthy\n

What is fat?<\/strong><\/h2>\nDietary fat is a macronutrient (aka fuel for your body). The two other macronutrients are protein<\/a> and carbohydrates. You need a large amount of these macronutrients to be at your healthiest.\n\nOn a biological level, fat is made up of molecules called fatty acids. The way the carbon atoms are arranged within the molecule determines whether the fat is classified as unsaturated or saturated.\n

Why do we need fat?<\/strong><\/h2>\nAs a society, we\u2019ve been conditioned to see fat as the villain of the diet world. We\u2019ve been told to choose low-fat or fat-free yogurt over full-fat varieties, opt for skim instead of whole milk, and to cook with margarine. (I know I\u2019ve been guilty of ordering \u201cskinny\u201d vanilla lattes from Starbucks in the past, convinced it was better for me than the whole-milk version.)\n\n\u201cWhat people should know is that fat in the diet doesn’t mean fat on the body! We need fat, especially for weight loss<\/a>! Fat is satiating and provides satisfaction,\u201d says Alexandra Caspero, MA, RD<\/a>. \u201cPlus, fat is in every single cell in the body. If you want healthy hair, skin, and anything else, you need fat. Fat also helps you absorb certain vitamins (A, D, E, K) that are essential for blood clotting, muscle movement, and inflammation<\/a>.\u201d\n\nIn other words, fat is crucial to your health.\n

What are the different types of fats? <\/strong><\/h2>\nThere are two main types of fat: unsaturated fat and saturated fat. The difference lies in those very important carbon bonds we discussed earlier.\n

Unsaturated Fat<\/h3>\nChemically speaking, unsaturated fat has at least one double bond. Double bonds cause kinks in the chains, which make it hard for them to fit together. Because they don\u2019t fit together nicely, fats with many of these chains will typically have lower melting points and will be liquid at room temperature.\n\nUnsaturated fats also contain essential fatty acids like omega-3 and omega-6<\/a>. They\u2019re called essential because our bodies can\u2019t make them. Thus, we have to get them through our diets.\n

Saturated Fat<\/h3>\nBy contrast, saturated fat doesn’t have double bonds in the carbon chain and is solid at room temperature. Butter and lard, for instance, are both examples of saturated fat.\n\nTypically, unsaturated fats are considered healthy and saturated fats are considered unhealthy. However, these designations aren’t set in stone.\n

Trans Fat<\/h3>\nOne fat that’s 100% bad for you? Trans fat<\/a>. Trans fat is created by a chemical process that turns unsaturated fat into saturated fat, which is done to elongate the shelf life of food.\n\n\u201cThese industrial fats are the worst; I recommend people stay away from at all costs,\u201d says Caspero. To do so, check the ingredients on the package. If it reads \u201cpartially hydrogenated fat\u201d anywhere on it, stay far, far away\u2014even if the label says it doesn\u2019t contain trans fat.\n\n\u201cLabeling laws allow small amounts of trans fats to get in, but since the threshold for health and safety is so low (two grams per day), I recommend avoiding them entirely,\u201d she explains. Here\u2019s why: \u201cTrans fats create inflammation, which is linked to heart disease, stroke, and diabetes.\u201d They also contribute to insulin resistance, which ups your risk of developing type-2 diabetes.\n

What makes a fat healthy for cooking?<\/strong><\/h2>\nTo find the best healthy fats for cooking consider two key factors: smoke point and stability.\n

Smoke Point<\/h3>\nFirst, an oil\u2019s smoke point determines how well the oil handles the heat when you cook with it. A general rule of thumb is that oils with high smoke points are best for cooking. In turn, oils with low smoke points should be used for cold dishes. Makes sense, right? Well, it doesn\u2019t exactly tell the whole story.\n

Stability<\/h3>\nIn addition to having a high smoke point, the best oils for cooking are also stable at high temperatures, meaning they don\u2019t oxidize. When oils oxidize, their molecular structure changes, they become rancid, and they form toxic compounds linked to degenerative illnesses like heart disease and cancer<\/a>.\n\nSaturated fats are much more stable than unsaturated fats. However, they’ve been characterized as the bad guys because they were thought to increase the risk of heart disease. Many recent studies have suggested that there’s no link between saturated fat consumption and an increased risk of heart or cardiovascular disease.\n\n\"Pouring\n

7 Healthy Fats for cooking & When to Use Them<\/h2>\n

1. Coconut Oil<\/h3>\nCoconut oil is considered a saturated fat, which would have earned it a place on the healthy no-no list a couple of years ago. Now, saturated fats are a bit of a gray area. Coconut oil has a high smoke point and is very stable at high temperatures. As a result, Caspero recommends coconut oil for cooking. Plus, it contains immune system-boosting lauric acid.\n\nUse coconut oil for: cooking and baking.\n

2. Avocado Oil<\/h3>\nAvocado oil is a type of unsaturated fat, known as monounsaturated. Its chains have only one double bond (or kink), and it\u2019s quite stable at high heats. Because it\u2019s a liquid at room temperature, it\u2019s also easy to incorporate into salad dressing or other cold dishes. In fact, one study at Ohio State University found that avocado oil can help you absorb beta-carotene\u2014a vitamin A-rich pigment found in fruits and veggies\u2014more efficiently. You\u2019ve got to be avo-kidding me (#sorrynotsorry)!\n\nUse avocado oil for: anything.\n

3. Olive Oil<\/h3>\nThere\u2019s a lot of debate about olive oil. On one hand, it\u2019s full of monounsaturated fats that can help reduce bad cholesterol. On the other, extra-virgin olive oil has a relatively low smoke point and isn\u2019t as stable against heat as a saturated fat. \u201cAll fats have a smoke point. Rancidity is a big deal when it comes to fat and health,\u201d says Caspero. \u201cSo even a healthy fat like olive oil can become inflammatory when it becomes oxidized. Oxidation occurs when oils are exposed to too much light and heat and are pushed past their smoke points. You should never use extra-virgin olive oil for cooking!\u201d\n\nIf you do choose to cook with olive oil, make sure to use it on a low heat.\n\n\u201cKeep your olive oil jars away from the stove,\u201d adds Caspero. \u201cIdeally, you should buy them in dark glass bottles or tins to prevent too much light exposure.\u201d\n\nUse olive oil for: dressings, drizzles, and low-heat cooking.\n

4. Canola Oil<\/h3>\n\u201cCanola oil is technically a healthy fat, but there’s more to it than that,\u201d says Caspero. It\u2019s high in omega-6 fatty acids, which is good… to an extent. Our bodies can\u2019t produce omega-3, 6, or 9, so we have to get them from our diets.\n\nBut the standard American diet is already too full of omega-6s, which throws off the balance. \u201cSo instead of omega-6 being a healthy fat, it becomes pro-inflammatory because we’re taking in too much,\u201d she explains. \u201cCanola is also a GMO oil, which doesn’t necessarily affect the fat content or the health, but it gets a bad reputation from that as well.\u201d\n\nUse canola oil for: cooking and salad dressings, in moderation.\n

5. Sesame Oil<\/h3>\nSesame oil is the cooking oil you never knew you needed. It has a high smoke point and can hold its own against heat. But what\u2019s really remarkable is that it was found to decrease blood pressure and weight in hypertensive patients, and increase levels of vitamins C and E, along with potassium<\/a>. It\u2019s also rich in antioxidants.\n\nUse sesame oil for: frying, cooking, and sauces.\n

6. Walnut Oil<\/h3>\nWalnut oil contains a balance of omega-3 and 6 fatty acids and packs important antioxidants. However, it has a low (like, super low) smoke point, so you shouldn\u2019t use it for cooking. Not only will that cause it to oxidize; heating it will also make it taste bitter.\n\nUse walnut oil for: baking and cold sauces.\n

7. Ghee<\/h3>\nGhee\u2019s alter ego is clarified butter (butter that\u2019s had the milk solids removed). Though you probably just heard about it recently, ghee has been used in Indian cooking for centuries. Recent studies <\/a>done on rats suggest that grass-fed ghee (which has a high concentration of conjugated linoleic acid, an antidiabetic, anticarcinogenic compound) can be used to help treat cardiovascular disease.\n\nIt has a high smoke point and is stable at high heats. Plus, it\u2019s chock-full of butyrate, which can help decrease inflammation and help digestion<\/a>.\n\nUse ghee for: cooking at both low and high heats.\n
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News flash: Fat doesn’t make you fat! However, not all fats are created equal. Some fats are better suited to high-heat cooking, some work best cold, and others should be avoided completely. To help you choose the best fats for cooking, I put on my (virtual) lab coat and got the scientific scoop. Here is […]<\/p>\n","protected":false},"author":10,"featured_media":12190,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[252,996,867,697,212],"coauthors":[],"class_list":["post-3576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-clean-eating","tag-cooking","tag-diets","tag-inflammation","tag-weight-loss"],"acf":[],"yoast_head":"\n7 Healthy Fats for Cooking and When To Use Them | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Get the lowdown on healthy fats, why we need them, and which healthy fats and oils are best for cooking (and which ones should be avoided).\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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