Tag Archive for: fats

More About Fats and Oils

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In my research on fats and oils, I found out a few things I didn’t know and discovered some more research about seed oils. The issues raised about seed oils have always been related to how unhealthy seed oils are rather than the overconsumption of seed oils. But are they as hazardous as they’re made out to be?

I Bet You Didn’t Know…

Did you know that lard comes from rendering—melting down—pig fat?

Did you know that tallow comes from rendering beef fat?

The fatty acid arachidonic acid is used to make prostaglandins, hormone-like fatty acids that can impact inflammation. The highest amounts are found in animal fats, not seed oils. The gurus’ claim that all seed oils cause inflammation isn’t true; it’s the amount consumed that matters.

The deadliest fatty acids are trans-fatty acids (TFAs). They can be made from seed oils that have been hydrogenated or saturated fats that are kept at high frying temperatures for long periods of time.

Research Update on Oils

Researchers collected data on the production of trans-fatty acids from cooking with seed oils, including those that contain hydrogenated oils, which are man-made by heating oils at high temperature. They found that as long as seed oils didn’t contain hydrogenated oils, keeping the frying temperature below 400° didn’t produce appreciable TFAs in any seed oils tested.  

The Bottom Line

When cooking with animal- or plant-based fats and oils, it’s important to keep the cooking temperature below the smoke point to limit the production of TFAs, which are associated with heart disease. Also, choose oils without hydrogenated fats in them.

To reduce inflammation, it doesn’t really matter whether you use seed oils or lard or tallow—it’s the amount you consume that’s going to make the difference. Eat less. Eat better. Move more.

What are you prepared to do today?

        Dr. Chet

Reference: Nutrients 2022, 14, 1489. https://doi.org/10.3390/ nu14071489

Cooking with Fat

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Paula and I watch a lot of cooking shows, which led me to wonder: what are the best types of fat to use while cooking? In addition to oils and seed oils, the question would include animal and vegetable sources. I’ll leave taste off the table (or cooktop) because everyone has an opinion. Cooking would include a quick fry in a pan like eggs, sautéing vegetables, cooking meats, and deep-fat frying.

The key to choosing which fat to use is the temperature where the oil starts burning, referred to as the smoke point. Here are the ones I think are most applicable to everyday cooking:

You may wonder why olive oil is listed three times; unless it says “extra virgin,” it will contain some other vegetable oils as well.

Most cooktops generate an average temperature of about 350°, so using oils and fats with smoke points above that temperature is a good idea, depending on the type of cooking you’re doing. But questions remain about seed oils and animal fats. I’ll answer those on Saturday.

What are you prepared to do today?

        Dr. Chet