Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat, and we need fat and cholesterol for creating hormones, such as: sex hormones (estrogen and testosterone); adrenal hormones (cortisol that regulates metabolism); and steroid hormones and prostaglandins.; however, it is not only important that we choose the right kind of fat coming from whole foods but also that we don't damage these fats.
Fats are damaged by heat, light and oxygen. One particularly damaging process is partial hydrogenation, which gives oils longer shelf life. This process creates trans fats which is a normal fat molecule that got twisted and deformed from the high heat, and it goes from the beautiful vibrant substance to something that is toxic and unnatural to the body.
Because the only place a fat can get damaged is at a bend in the molecule, the fats most easily damaged are the ones that contain more poly unsaturated fats (these are the ones with the most bends in the molecule), so oils that contain a lot of Poly Unsaturated fatty acids, like flax seed oil are very easily damaged and should be kept in a dark airtight container in the fridge.
Mono Unsaturated oils, such as olive oil are more stable; however they still should not be over-heated while cooking.
Since fats have so many different functions in our bodies, it is important to get a good spread of them. Our goal should be to re-balance the types of fats we’re getting and favor those that help our bodies’ performance rather than impede them. Fats to focus on are things like olive oil, avocado oil, flax oil, hemp oil, fish oils, cold water fish, nut and seed oils (like walnut or pumpkin seeds), coconut oil and butter.
In summary, only cook with oils that are either high in Mono Unsaturated or Saturated fatty acids such as coconut oil so the least amount of damage is done.
References:
https://kripalu.org/resources/pros-and-cons-fats
http://alternativehealthatlanta.com/food-choices/good-fats-gone-bad/
DR. Mark Hyman, Eat fat Get thing
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