The Fat Connection: Good, Bad & Ugly (Part II)

In my previous post about fats, I talked about the need to eat the correct fats and how important they are to our health. In order to understand this a little more, and to understand the terminology of fats, we need talk about the chemistry of fats.

Fats are not soluble in water. Fatty acids (fats) are basically chains of carbon atoms with hydrogen bonded to the carbons. Most fats in our bodies and in the food we eat are in the form of triglycerides. These are three fatty acid chains bonded to a glycerol molecule. You may be familiar with the term triglycerides as something bad when elevated. Here again, conventional medicine dictates that elevated triglycerides come from eating too many fats. In fact, triglycerides get elevated when a person eats too many carbohydrates, especially simple sugars and starches from refined white flour products. Appropriate fats (listed below) are important and necessary in maintaining good health.

The most basic classification is according to the degree of saturation: saturated, monounsaturated and polyunsaturated.

Saturated fats are highly stable and good for cooking with high heat. They are saturated because all the carbons are linked to hydrogens. This makes them very stable and solid or semi-solid at room temperature. Examples are, butter, tallow, lard, and coconut oil.

Monounsaturated fatty acids are missing two hydrogen atoms  and so two carbon atoms are double bonded to each other making one double bond, hence the work “mono”. These are still relatively stable, but are liquid at room temperature. Examples of monounsaturated fats are olive oil, avocado oil, and the oils from almonds, pecans, peanuts and cashews.

Polyunsaturated fatty acids lack four or more hydrogens and so have two or more pairs of double bonds.  Some of these are the omega 6 (linoleic acid) and omega 3 (linolenic acid) fatty acids, which are named according to the position of the double bond on the fatty acid chain. These oils are highly reactive and can go rancid very quickly. They should not be used for cooking.

Another system of classifying fatty acids is by their length of the chain of carbons.

Short-chain fatty acids have four to six carbon atoms. These are always saturated. Examples are butyric acid found in butterfat from cows and capric acid found in butterfat from goats. These fats have antimicrobial properties.  They are quickly absorbed and contribute to the health of the immune system.

Medium chain fatty acids have eight to twelve carbon atoms and are present mostly in butterfat and tropical oils. For example coconut oil is in this category and has antimicrobial qualities as well. Coconut oil is protective against pathogenic bacteria, yeast and viruses in the gut. This is very important for the health of the immune system, of which 80% resides in the gut.

Long chain fatty acids have fourteen to eighteen carbons and can be saturated, monounsaturated or polyunsaturated. Examples are stearic acid which is an eighteen carbon saturated fat found in beef tallow. Oleic acid is an eighteen chain monounsaturated fat found in olive oil. GLA (gamma-linolenic acid) is also in this category. This oil is found in evening primrose, borage and black current seed oil.

Very long chain fatty acids have twenty to twenty-four carbons atoms. These oils are highly unsaturated, the most well known being EPA (eicosapentanoic acid) and DHA (docosahexananoic acid). These are essential, that is, we must get these from our diet.

Most of the polyunsaturated fatty acids are omega 6 fats, found in commercial vegetable oils. These tend to be out of balance with the omega 3 fats found in eggs, fish and meat, especially when the animals are grassfed. In our culture today, most people get much too much omega 6 as compared to omega 3. This imbalance disrupts prostaglandin production and this in turn drives inflammation, high blood pressure, irritation of the GI tract, depressed immune function, and cancer.

There are many ways that modern food production has decreased the omega 3 fats from our diet. For instance, in order to increase shelf life, food manufacturers actually remove omega 3 from grains, which then make the grains high in omega 6. These same grains are fed to the cows that give us milk and meat. Studies show that the meat from grain fed cows can have ratios of omega 6 to omega 3 as high as 20:1, 30:1 or even 50:1 in favor of omega 6! Compare that to the meat from grassfed cows which show ratios of 2:1, a much healthier ratio. This is a very serious health risk and there are many studies that show this. For example, a Korean study found that the ratios of serum omega-6 to omega-3 fatty acids were highly indicative of prostate cancer risk. The researchers concluded that omega-6 polyunsaturated fatty acids have a tumor-promoting effect while omega-3 acids have a protective effect.

There is another problem associated with overconsumption of omega-6 fatty acids such as found in vegetable oils– the accumulation of NEFAs (non-esterified fatty acids) in the blood. Studies have found that NEFAs are implicated not just as a primary risk factor in sudden heart attacks, but they are implicated in the onset of cancer as well. In other words, virtually every single bottled vegetable oil and processed food you buy in the supermarket (excluding extra virgin olive oil) should be considered a health threat.

So here are the recommendations for using fats in cooking and preparing meals:

High Heat: Use saturated fats like beef tallow, chicken fat, duck and goose fat and lard from pastured animals.

Medium Heat: butter, ghee, coconut oil and other tropical oils, sesame oil (this oil has a high amount of omega 6, so use sparingly)

Low Heat: extra virgin olive oil, avocado oil (avocado oil actually has a high smoke point, but I like to use it in mayonnaise and salad dressings).

Refrigerate: flax seed oil, cod liver oil (these are medicinal oils and should never be heated).

Stay tuned for the  next installment of The Fat Connection. I will be discussing the benefits of grassfed animals.

Resources for this article:

Nourishing Traditions by Sally Fallon and Mary Enig

Fat, An Appreciation of a Misunderstood Ingredient with Recipes by Jennifer McLagan

This post is linked to: Real Food Wednesday, Gluten-Free Wednesday, Full Plate Thursday, Frugal Follies, Simple Lives Thursday, Food Trip Friday, Fresh Bites Friday, Fight Back Friday, Friday Favorites, Fat Camp Friday, Fun with Food Friday, My Sweet and Savory, Midnight Maniac. Melt in MouthMonday, Mangia Monday, Monday Mania, Mouthwatering Monday, Tuesday Night Supper Club, Made Form Scratch Tuesday, Tasty Tuesday Parade of Foods, Tasty Tuesday, What’s Cooking Wednesday, What’s on the Menu

Register for Food Renegade's new class Beautiful Babies!ACT NOW! Use Coupon Code BEAUTIFUL20 to save an additional $20.00. This is the ONLY coupon offered for this class and it is good until October 22. Don't delay! Click here to register!

  • Randy

    Thanks for sharing this information. I found it very informative and especially the data on which oils to use in cooking (varying temperatures). By the way, I have really enjoyed ALL of your articles on the Food Forager blog.

  • Jill

    Hi Randy,
    Many thanks for your kind words!It;s very nice to get such positive feedback!

  • Karen

    Thanks for this post. You have a way of making it informative and practical. We will make sure we get our right fats!

  • Jill

    Hi Karen,
    Thank you so much for your kind words! The language around fats is very confusing!I’m glad this helps!

  • Christy

    It just occurred to me today why I struggled to remember which fats were good for us and which weren’t – because I was reading 2 different points of view – one in which polyunsaturated fats were good and saturated fats evil and then the opposite. This is a great post to help me remember why I eat butter and tallow and lard etc!

  • Jill

    Hi Christie,
    I’m so glad this helped. Enjoy.

  • Miz Helen

    Hi Jill,
    I was very excited to see your part II of this series on Fat. I really enjoyed the article and found it very helpful. Thank you so much for sharing this with Full Plate Thursday and hope to see you next week!

  • Jill

    Hi Miz Helen,
    Thank you for your kind words.

  • Dana @ Budget Dietitian

    Hello Jill-
    As a registered dietitian, I agree wholeheartly with your assessment of fats. Omega-6s are indeed a large problem.

    My concern is with replacing omega 6 fats with saturated fats. Certainly numerous research indicates that a Mediterrean diet that is low in saturated fats and high in olive oil and plants while balancing with increased omega 3 fatty acids from fish decreased early death risk by 50% while also reducing depression, heart disease and type 2 diabetes.

    What are your thoughts on the Mediterrean diet?

  • damaged justice

    Why do you believe saturated fat is something to be avoided?

  • Jill

    Hi Dana,
    Thanks for your comments. It is has been documented that certain Mediterranean societies (Crete is one) also eat saturated fat from lamb, sausage and goat cheese and have low rates of heart disease. In addition, keep in mind that all fats are a composition of various fatty acids. For example, lard is 40% saturated and 48% monounsaturated (just like olive oil). Beef tallow is 55% saturated and 40% monounsaturated. Coconut oil is 92% saturated and these are medium chain fatty acids with extraordinary health benefits. Also, the saturated fats I emphasize are coming from pastured animals who live a good life and eat the food that they were designed to eat. I hope this helps. I will be posting much more about fats in the near future so stay tuned!

  • Amy Love @ Real Food Whole Health

    Right on! Thanks for sharing with Fresh Bites Friday. By the way- where do you live? I get Paradise Pastures too- are you in PA or up in the Northeast? We’re in CT! Maybe we’re “neighbors”!

  • renee@mykitchenadventures

    Hi! loved to learn all the chemistry behind fats! Found it very interesting!

  • Jill

    Hi Amy,
    Thanks for your comments. I am in Suffolk County Long Island. I’m a chapter leader of the Great South Bay WAPF. We share the LI Sound so I guess we are neighbors! Cool!
    I love your blog!

  • Jill

    HI Renee,
    Thanks for your kind words!

  • Your Brain on Fake Food — Real Food Forager

    [...] This post is linked to: Fresh Bites Friday, Fight Back Friday, Fat Camp Friday, Fun with Food Friday, Sugar-Free Sunday, Midnight Maniac [...]

  • Video/Recipe: Grain-free Matzoh Balls — Real Food Forager

    [...] post is linked to: Sunday Real Sustenance, Sugar-Free Sunday, My Sweet and Savory, Midnight Maniac, Meatless [...]

  • kristin

    i took a nutrition class last semester that was eye-opening. people always talk about how terrible fat is, when really, there are specific fats that are terrible, and others that are quite beneficial. same goes for carbohydrates. the people who go on carb-free diets don’t realize that they need at least 500 calories from carbs per day for their brains to function correctly. it’s all a balancing act and knowing what types of foods are good for your body.

  • Jill

    Hi Kristen,
    The conventional mantra is low fat low fat. But we really do need the correct fats. We can actually live quite well on a low carb diet — people forget that fruits and vegetables are also carbs.

  • Magi

    Thanks for writing this. I often use extra virgin olive oil and sesame oil in my cooking and I tend to avoid using saturated fats like duck fat…

  • Jill

    Hi Magi,
    I use sesame oil for cooking, but try not to use olive oil for heated dishes. Sometimes I just gently saute already cooked veges on a low heat in extra virgin olive oil and garlic.

  • Sheree

    Thanks for citing your sources. Wish more people did that.

  • Jill

    Hi Sheree,
    I think it is very important to back up what you say.

  • Pastured Eggs Need No Improvement — Real Food Forager

    [...] on the back for producing an egg with even less nutrients than before. Will this condemnation of fats and cholesterol never end? Eggs are a sacred food. They have been highly prized in all traditional [...]

  • Coconut Oil: A Healthy Oil — Real Food Forager

    [...] are categorized as either short-, medium-, or long-chain depending on how many carbon molecules they contain. Close [...]

  • CLA: The Udderly Healthy Trans Fat — Real Food Forager

    [...] conjugated linoleic acid. Technically, this is both a trans-fatty and a cis-fatty acid. This unique chemical composition gives it the health [...]

  • Breathe Deeply: Eat Butter — Real Food Forager

    [...] is a special phospholipid with 100 percent saturated fatty acids.  If there are a lot of partially hydrogenated oils in the diet, the trans fatty acids are utilized in the phospholipids in place of saturated fatty [...]

  • Recipe: Grilled Wild Salmon — Real Food Forager

    [...] starters, salmon is brimming with omega 3 fatty acids (EPA and DHA). These are essential fatty acids which means that they must be eaten — our bodies do not make them. As you probably know, EPA [...]

  • Four Reasons To Use Beef Tallow — Real Food Forager

    [...] saturated fats like tallow cause heart disease, then why is heart disease an epidemic today when hardly anyone [...]

  • Cod Liver Oil: Superfood — Real Food Forager

    [...] taking cod liver oil you may want to review the importance of the fat soluble vitamins A, D, K2, EPA and DHA. These vitamins are absolutely essential for good health. Most people do not get enough, for many [...]

  • Video/Recipe: Walnut Balsamic Salad Dressing (SCD/GAPS) — Real Food Forager

    [...] answer is that it can be unhealthy when it is topped with a salad dressing made with processed and rancid polyunsaturated vegetable oils like soybean oil or canola oil. These two oils which make up most commercial salad dressings are [...]

  • 28 Day Real Food Grain-Free Challenge: Signup — Real Food Forager

    [...] you are choosing to follow a low carb, grain-free diet, be sure to eat plenty of good fats with your proteins and vegetables. Even with the low carb version, you can have a lot of vegetables [...]