Down-to-earth nutrition - Fats
Down-to-earth nutrition - Fats
This is the one category of food that we have had a terrific amount of conflicting information thrown at us, and most of it through marketing strategies, whether it be fat free diets or margarine manufacturers. No wonder we are confused!
Fats are a combination of carbon and hydrogen with just a little oxygen. When a fat is saturated, it contains more hydrogen atoms. Saturated fats are animal fats and processed vegetable fats, for instance, nowadays the margarines are mostly made using unsaturated fats but the manufacturing process saturates them!
The purpose of fats in our food is to provide a concentrated source of energy, protection for our vital organs, give us heat insulation and to provide storage for such vitamins as A, D, E and K as well as some of the minerals. It is therefore an extremely important factor in our nutritional balance of the day.
What we should understand is that saturated fats are actually not at all harmful in a healthy system. They do take a long time to digest in comparison with other foods so should not be eaten in large quantities or late at night.
Cholesterol is a form of fat that is necessary for health as it helps process adrenal and sex hormones, vitamin D and bile (which in turn is for breaking up fats). Too much cholesterol on the other hand can contribute to the likes of vascular problems, gallstones and digestive imbalance.
Vitamin F, the essential fatty acids, turn into prostaglandins which are instrumental in reducing inflammations, controlling fats and balancing sex hormones. Linoleic acid converts to gamma-linoleic acid (GLA) using Vitamin B6, Biotin, Zinc and Magnesium. Alpha-linoleic acid converts to EPA then to DHA.
Unused fats sit on as fat. Lecithin is extremely effective at breaking down unwanted fatty deposits, and garlic is the best natural source of lecithin.
Funnily enough, most of the vegetable oils are the most unstable of the fats with animal fats being the most stable. This means that most vegetable fats and oils are best used raw and in cold foods or, at most, quick heating. For cooking, animal fats are better with clarified butter (ghee) being by far the best.
Once again, it is not the food that is at fault, but the way we tend to use it. We should only eat the right balance to suit our lifestyle and the type of person that we are. Like everything else they are a potential poison if misused or overcooked and especially if burnt.
Prof. Steve Russell
For The Restoratory, 10 Dundas Street West.
Saltburn. TS12 1BL. Tel: 01287 207787
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