There are good fats, neutral fats and yes, there are fats that should be avoided.
The majority of our cell membranes are made up of fatty acids, therefore the quality of the fats we eat will determine how well our cells fight infection, communicate with each other, and absorb nutrients. We need a balance of saturated and unsaturated fats for optimal health.
SATURATED FATS
Saturated fats are solid at room temperature. Good saturated fats include cold-pressed, extra virgin coconut oil, butter, and animal fat such as beef dripping from non- intensively reared animals. Thankfully we are moving away from the idea that these fats are bad, but as with everything, balance is the key. All these fats are good to cook with, especially coconut oil and animal fats which are stable at high temperatures. Butter will burn if heat is turned up too much.
If I cook beef, lamb or duck, and there is fat leftover from cooking, I save this, put it in the fridge, and use it for frying. I do the same if I roast a free-range chicken or free-range pork.
UNSATURATED FATS
Unsaturated fats include all those that are liquid at room temperature. The only unsaturated fat that I cook with is extra virgin olive oil. Rapeseed oil is also okay as long as it is cold-pressed. The processing of some rapeseed oils damages the chemical structure of the fatty acid so make sure you buy a good quality one.
Some unsaturated fats are called essential because the body is unable to produce them itself, so they have to be included in our diet. We generally get plenty of omega 6 which is found in sunflower oil and in many of the oils used in processed foods, so the one to watch is omega 3. Omega 3 is essential for proper brain function, a healthy immune system, reducing inflammation, learning, visual health, and much more. Good sources of omega 3 are flaxseed oil, hemp seed oil, walnut oil, oily fish, pumpkin seeds, sunflower seeds, and chia seeds.
Pouring oils high in omega 3 and 6 over a hot meal is fine, but cooking with them changes their chemical structure and makes them damaging to the body. Hemp and flaxseed oils are so sensitive to heat that they should be stored in the fridge.
WHICH OILS TO AVOID
Limit your intake or avoid all “vegetable” oils, including corn, soyabean, canola oil and safflower oils. These are highly processed sub-par oils and are inflammatory.
As I mentioned already, it is the balance of these oils that is important. To ensure you get this try to include a variety of animal fat, coconut, olive, walnut, and flax or hempseed oil in your diet.