Today’s blog entry focuses on fat, and I’ve found this
interesting graphic to share with you folks to serve as a talking point. I
don’t totally agree with the following recommendations, but I think it’s
helpful to learn from them. The broad brush strokes of these images are
correct, including using saturated fats for high heat uses, and reserving
unsaturated oils for dressings, salads, and other circumstances in which they
would not be exposed to heat. The reason for this is that unsaturated fatty
acids are damaged by heat, becoming oxidized in the process – oxidized
compounds breed more oxidized compounds, and unless you’re eating an
antioxidant-rich diet, this fire can be hard to put out.
Similarly, the graphic recommends avoiding highly-processed,
refined oils, including margarine, hydrogenated oils, canola oil, and others.
Many of these oils are heavily oxidized in the refining process, with the
concommitent problems that that causes. Others contain trans fats, which,
thankfully, many of us know to avoid.
However, this graphic is not altogether perfect, so let me
offer my own opinions on a few topics. One thing I’d like to note is that the
author doesn’t emphasize enough that saturated fats should be avoided. Coconut,
butter and ghee may be preferable to margarine or hydrogenated oils, and are
less-easily damaged under high heat conditions, but modern American diets still
overwhelmingly favor saturated fat, and nearly all of us could do with some
reduction in the amount of saturated fat we take in.
Secondly, there’s a small note saying that PUFAs
(polyunsaturated fatty acids) should be avoided in the diet, which I don’t
agree with. The author is right in that ALA, the main omega-3 fat in flaxseed
oil, may have some negative effects (and I do want to emphasize the word may), but this fact is far overshadowed
by the massive benefit offered by the polyunsaturated fatty acids EPA and DHA,
which are found in fish oil, and are remarkably beneficial to health. You
wouldn’t want to put fish oil on your salad, but at the same time, I think it’s
important to underline the health-promoting qualities of PUFAs.
I hope you enjoy this chart, and I’ve come back from the
AANP conference buzzing with ideas for the blog! Stay tuned!
