Smart tips for fat
- Use a bit of healthy fat in every meal
- Fry at high temperatures on specially prepared high oleic oils, ghee and sesame oil
- Slow frying possible also on extra virgin olive oil and coconut oil (up to ca 170°C)
- For cold kitchen: pumpkin seeds oil, walnut, extra virgin olive oil, rape oil, coconut oil and butter
Why is fat healthy?
Despite its undeserved bad reputation made up in the last century, high quality fat is not unhealthy. Quite the opposite! High quality means: natural source, native or cold pressed oils. Even the saturated one is not necessarily bad – although the general opinion claims the opposite (for instance butter or lard) – there has never been any serious study proving its negative effects of fat on cardio-vascular diseases, both saturated and unsaturated.
Fat is an integral part of every body cell. As such, it is necessary for hormonal processes and cell regeneration. It enables absorbtion of some vitamins and minerals (A, E, D, K and calcium). It is source of essential fat acids which the body cannot produce on its own but needs them for its existence (the Omegas).
High quality fat in food has also some other advantages: it doesn’t make the body sour, i.e. it is no inflammation factor. It makes the food tasty. And it is nourishing, whereby decreasing our taste for sweets.
It is a good source of energy – better than the carbohydrates as it doesn’t generate any insulin reaction. (Read more on carbs in Principle #3)
35% of the daily energetic consumption should stem from healthy fat.
Be careful about heating up the oil
It is imporatnt to make sure you heat up only those oils which have a high smoke point, after which the oil shouldn’t be consumed. Various tests deliver various results on the smoke point but for frying you will make no mistake with oils specially treated for frying in high temperatures high oleic oils (available in every bio shop), ghee and sesame oil.
For moderate frying (up to ca 170°C) you can take also extra virgin olive oil or coconut oil.
What we should avoid
- Refined oils and margarines might be good for fixing your bike, but do not belong on your plate
- Avoid deep fried products in the refined oil (e.g. fast food)