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Articles REAL Food Organic, Local, Traditional Friendly Fat Healthy Fats and Oils
| Healthy Fats and Oils |
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| Written by Angelle Batten, HHC, MEd |
What healthy fats and oils should you have in your kitchen? Healthy fats are very important for all of us, but especially for developing children. They provide building blocks for cell membranes and they are also necessary to absorb certain vitamins from our food. Fat also keeps us full a little longer, not to mention it adds great flavor to our foods.
The fats you want to avoid are the trans fats – partially hydrogenated oils. These are known to be dangerous to all of us, and especially children. These plastic fats, which are used in many products in order to allow them to sit on the shelf longer, have been implicated in heart disease, diabetes and other illness. Even though a packaged food may say "No Trans Fats", the company is still allowed to include 0.5 grams of trans fats. This is one of those areas that we can definitely say there is no good amount of trans fats, so always read the label and if partially hydrogenated oils, shortening or margarine are listed, put it back on the shelf. Processed vegetable oils, i.e. soy, canola, corn and cottonseed, are also unhealthy oils due to their heavy processing with chemicals and the clear bottles they are stored in. These vegetable oils also throw off the very important ratio of omega-6 to omega-3 fatty acids. Without the counterbalancing effects of omega-3 fats, these omega-6 oils (which are overly abundant in today’s diets), have been shown to depress the immune system overtime. Below are some of the healthy fats and oils to make sure you have in your kitchen:Extra Virgin Olive Oil – This is the least processed version of olive oil, made from the first pressing and without chemicals. Buy it in a dark glass bottle. Generally, olive oils are best for low-medium heat cooking, as high heat can damage the oil and make it unhealthy to consume. It is also very good as an uncooked ingredient in homemade salad dressings. Organic Butter – Butter is high in saturated fat, but saturated fat is not as bad as you may hear in the media. We need saturated fat for cellular structure and brain development. Saturated fats are also heat stable and can be used in cooking at higher heat without producing free radical damage. Coconut Oil – This healthy saturated fat is very stable and can be used in cooking at higher heat. It is also great for baking, adding to smoothies or melted over vegetables or popcorn. Coconut oil is anti-viral and a great source of energy. Palm Oil - This is another healthy saturated fat that can be used in place of shortening. Use it for baking or making healthy French fries. Peanut and Sesame Oils – Use occasionally for stir frying at lower heat. Flaxseed Oil – A great source of omega-3 fatty acid that can be help balance out our omega-6 intake. Use unheated in dips, spreads, smoothies, and salad dressings, or just take off of the spoon as a supplement. Fresh ground flax seed is wonderful in yogurt, on cereal, in smoothies and on salads. Much research is supporting our use of flaxseed to increase our health. Cod Liver Oil – Not for cooking, but a must-have daily supplement for children. The fat soluable vitamins A and D support overall health. The essential fatty acids EPA and DHA support brain development and neurological health, immune health, and much more. [1] We prefer Arctic-D Cod Liver Oil, learn why. Angelle Batten, MEd. is a Holistic Health & Parenting Coach and co-founder of nourishMD. She teaches parents how to feed their children REAL food and parent in a more connected way every day - so despite a crazy busy life they can raise healthier, happier children who make the world a better place.
The Guide to Healthy Eating by David Brownstein, M.D. and Sheryl Shenefelt, C.N.
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