Healthy Fats Equal Healthy Recipes

Whether one works in a clinic, laboratory, or kitchen, we seemingly never escape the continued controversy regarding the nutritional value and impact of dietary fats. Unfortunately, conflicting recommendations are rampant in regard to vitamins, minerals and which types of fats to include in the diet. Can fats or .the right. fats indeed prove healthy? The answer is, yes they can.

Which is Which?

The label .healthy fats. has come full circle in the last few years. In the latter part of the 20th century, it was believed that polyunsaturated fats were healthier than saturated fats because they were deemed important for building cell membranes and providing the body with precursors for important substances such as anti-inflammatory compounds and neurotransmitters.

However, some studies of late have shown that some polyunsaturated fats can increase the risk for certain types of cancer, particularly breast and colon cancer, as well as for atherosclerosis. On the other hand, there are reports that some forms of saturated fatty acids can protect the heart from tissue damage, can improve the function of kidneys and boost the immune system.

Fortunately, it.s not that difficult to identify which fats are healthy. It.s just not as easy to group them into one broad classification. There exist healthy fats that come from both saturated and unsaturated fats. The characteristics of healthy fats are now more specific within each group.

 For saturated fats, the healthy options are those that belong to the short or medium chain fatty acids. The healthy unsaturated fats are the monounsaturated fats. Within each group, there are also fats whose benefits go beyond the characteristics of their fatty acid components.

Shorter is More

Almost everything we consume has the potential of causing an increase in weight. Whether it is carbohydrates, proteins or fats, food can be stored in the body as adipose (or fatty) tissue. From a particular food source, the amount of fat that is stored within adipose cells is proportional to the amount of calories that it can generate when it is digested. Of all the types of food molecules, fats generate the most number of calories (up to 9 kcal/g).

 Fortunately, not all fats are created equal in the calorie category. Here comes coconut oil to the rescue. Coconut oil contains saturated fats that have short and medium chain fatty acids. These types of fatty acids produce less than the usual 9 kcal/g. Coconut oil is easily and rapidly converted into energy by our cells, rather than being stored by the body as excess poundage. But like their longer chained relatives, the fatty acids in coconut oil are able to produce the same level of satiety after a meal. They are also more easily digested and they produce less metabolic stress on the liver and other digestive organs.

One Over Many

 Another group of healthy fats are monounsaturated fats. Olive oil is 55 to 85% composed of monounsaturated fats. Olive oil has similar properties as its polyunsaturated relatives. The kink in the molecule produced by the single double bond in the fatty acid makes these molecules difficult to pack together closely. When these molecules are incorporated into cell membranes, they make the membranes less rigid and more fluid. They also attract more oxygen molecules to the membrane, which protects the cells from bacteria and viruses. The components of olive oil are less prone to oxidation as compared to polyunsaturated fatty acids. As a result, fewer dangerous free radical cells that cause cancer and other medical maladies are produced.

Each Oil is Special

The benefits of good fats are not only a result of their structures. The specific forms of fatty acids in different healthy oils have their own unique benefits as well. Coconut oil contains lauric acid, which becomes converted into monolaurin, which has potent antibacterial and antiviral properties. Olive oil contains oleic acid, which has been shown to both prevent the development of cancer cells in healthy cells and induce the death of cancer cells when combined with anticancer drugs.

More than the Oil

Healthy oils also contain other substances that increase their health benefits. Olive oil contains high concentrations of polyphenols and Vitamin E, both powerful antioxidants that counter the effects of free radicals. It also contains oleuropein, an anti-inflammatory compound that helps lower the levels of .bad. LDL cholesterol, prevent heart disease and control blood glucose levels.

Let.s not forget sesame oil. It is recommended that no more than 10% of your fat intake comes from sources like sesame oil since they are composed of polyunsaturated fatty acids. However, sesame oil is yet another rich source of Vitamin E and other minerals like copper, zinc and calcium. Sesame oil is also rich in the compounds lignans and phytosterols. Lignans, like sesamin and sesamolin in sesame oil, can lower LDL cholesterol. Phytosterols also lower LDL cholesterol, decrease the risk of cancer and boost the immune system. Sesame oil has one of the highest levels of phytosterols in all of the food groups.

Enjoyable Health and Delicious Cuisine

Calling all Chefs. Give your family and friends the benefits of healthy fats by incorporating them into your culinary creations. The use of olive oil gives way to endless possibilities and delicious Mediterranean creations. Coconut oil is stable oil that is excellent for deep and pan frying. This translates to guilt free fried chicken. Sesame oil is an absolute favorite for Asian dishes. Any of these healthy fats can be tossed into a juicing recipe for some of the best liquid vitamins ever. The right fats not only help create delicious kitchen cuisine, but help to propagate optimal health as well.

Dr. Linda Kennedy MS SLP ND