Trans-fats are carcinogenic (cancer-causing agents) and damaging to cell membranes of the body. The safest way to eat fats and oils is in their
raw, unheated, unroasted and unadulterated state.
Fats are Good Fuel
I am frequently asked “Does eating fat make you fat?” The answer is “in moderation, no, it doesn’t.” Of our three main food groups (fats, proteins and carbohydrates), fats have the most calories. The good side of this is calories provide fuel and energy. One of the benefi ts of eating fats and oils is long- term energy. If you eat a piece of watermelon, which is a carbohydrate, your blood sugar will spike a little and then drop off in about 30 minutes. When you eat an avocado, which is a fat, there is no blood sugar spike. Because fats are higher in calories, your energy will last much longer than 30 minutes, which can be extremely helpful for long workouts or in cases of low blood sugar.
Good Oils and Bad Oils All oils have different smoke points. A
good guideline is to keep your oils away from heat. If you are going to sauté, plan to slow cook at the lowest heat possible. Even better, consider steaming, baking or boiling your food to cook it at lower temperatures. Add your oil as a garnish when you are done cooking, then you will get the health benefi ts.
As a nutritionist I often speak with my patients about what they are eating. Most people have heard that olive oil is good for them so they cook their food in it. Olive oil is an unsaturated fat, meaning it is unstable when heated past its smoke point of about 100°F. I recommend cooking with coconut oil instead because it is stable when heated up to 400°F. However, most skillets get up to 750°F, which is important to keep in mind if you sauté or stir fry. You are unique and we all have different nutritional needs. Not everyone should eat all types of fats and oils. For example, many patients that I work with have gall stones or have had their gall bladders removed. This directly affects their ability to break down and metabolize fats and oils.
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