We Have Been Conditioned to Think Bad Things When We Hear the Word "Fat"... But Cooking with Fat? It's a True Win
Over time, diet culture has done everything it can to kick fat to the curb. Droves of marketing campaigns over the decades have cornered fat as the villain of our time, trying to convince us to cut it from our diets to cut it from our bodies. As we slowly emerge from this narrow-minded way of thinking to more accept all body types, we are also beginning to recognize the benefits of cooking with fat more widely. It isn’t as terrifying a concept as you’ve been led to believe, as long as you know the basics.
Just like there is good and bad to most things, there are good and bad fats. Fat is known for concentrating flavors and aromas to help add layers to the tasting experience. Butters and oils are a staple in our kitchen to help bring dishes that could otherwise be considered bland to a whole new level. But there is so much controversy over the topic, and for good reason. So, how do you know which fats to consume and what to stay away from? Let’s dive into it a bit for transparency’s sake.
Trans Fats
Trans fat has been outed, repeatedly, as the worst option because of the way it can wreak havoc on the human body. Created by a German chemist in 1901, trans fat is the byproduct of industrial hydrogenation, a process that preserves healthy oils to prevent expiration. There are no known health benefits to these fats. Luckily, the United States banned their usage in 2015, and as of 2018, they shouldn’t be showing up stateside in the slightest. Most companies have reported moving over to canola oils and other variations to earn a stamp of approval on their products. The World Health Organization (WHO) has even implemented a ban against them in the last decade. But keep your eyes peeled on your labels just in case to avoid consumption, because we all know things can slip through the cracks.
Saturated Fats
Saturated fats are still being examined for potential health hazards and have been known to contribute to bad cholesterol. It is suggested that 7% - 15 grams - or less of your total daily consumption should come from saturated fats. While we can’t speak to how they interact with your body when used in preserved items and snacks, we can say that working them in with your whole food cooking can be an absolute dream.
Fatworks is our favorite place to nab a variety of premium cooking oils. They provide real cooking oils made in the most natural way possible. Their fats come from pasture-raised animals using no antibiotics or hormones. They are non-GMO certified, and every single one (especially their duck fat) is absolutely divine.
Monounsaturated Fats
We have always been drawn toward more natural fats, not only for their health benefits but because of the boost in flavor they provide over other options. The good stuff comes directly from nuts, seeds, vegetables, and fish and stays liquid at room temperature. Olive oil, avocado oil, peanut oil, canola oil, safflower and sunflower oils are all commonly used and much healthier to include in your diet.
The interest in monounsaturated fats stems from the popularity of the Mediterranean diet craze that originated in the 1960s. People were noticing how youthful people in the region seemed as they aged, and how it reflected in their health as well. Further research was done to examine the foods they ate. The one big difference? They used whole, organic olive oil from the area, instead of the mish mosh of oils and fats western countries had been integrating into their diets. They kept it simple with fresh pressed options.
Polyunsaturated Fats
While your body doesn’t make polyunsaturated fats, they are essential to normal functioning. They help to reduce bad cholesterol - which other fats aggravate - and can [optimize your body’s cells](https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats#:~:text=Polyunsaturated fats can help reduce,and maintain your body's cells.). They are rich in antioxidant vitamin E, omega-3 and omega-6 fatty acids. The only way to add these fats to your system is to absorb them through the foods you eat. Sunflower, corn, and soybean oil are great options to use, as well as walnut, flaxseed, and other plant-based oils.
All fats contain 9 calories per gram. Moderation - as with everything in life - is key when considering the amount of fats and oils you use to punch up the flavor and consistency of your favorite whole foods. WHO suggests limiting all fat consumption to 30% or less of your intake each day to avoid deterioration in health.