Rethinking fats cont...

Peanut Oil*48% oleic acid
*18% saturated fat
*34% omega-6 linoleic acid

Peanut oil is pretty stable, so it's good for frying. But, the high percentage of omega-6 presents some potential issues. So use peanut oil sparingly.

Sesame Oil
*42% oleic acid
*15% saturated fat
*43% omega-6 linoleic acid

Sesame oil is good for frying because it contains unique antioxidants that aren't destroyed by heat. However, again because of the high percentage of omega-6, use it sparingly.

Safflower, Corn, Sunflower, Soybean, and Cottonseed Oils all have over 50% omega-6 and, with the exception of soybean oil, only minimal amount of omega-3. Safflower oil contains almost 80% omega-6. Excess omega-6 is a bad thing and the use of these oils should be very limited. They should never be consumed after being heated, as in cooking, frying, or baking.

Ahhh....my favorite, Canola Oil
*5% saturated fat
*57% oleic acid
*23% omega-6
*10-15% omega-3

What is a canola? Canola oil, a favorite among the diet "experts," was developed from the rape seed, a member of the mustard family. Rape seed is considered unsuited to human consumption because it contains a long-chain fatty acid call erucic acid, which can be associated with fibrotic heart lesions. Canola oil was bred to have little if any erucic acid and is a favorite among nutritionists because of its high oleic acid content. But, canola oil has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly. During the deodorizing process, the omega-3 fatty acids of processed canola oil become trans fatty acids, like those in margarine, and possibly more dangerous. Some recent studies indicate the "heart healthy" canola oil actually creates a Vitamin E defiency - which will have damaging effects on the cardiovascular system. Other studies show that even low-erucic-acid canola oil causes heart lesions, particularly among those already on a low saturated fat diet. Interestly enough, these heart patients continue to be advised to use canola oil and follow a low fat diet. Since applying these diet rules, heart attacks and such have not decreased....hmmmm.

Flax Seed Oil
*9% saturated fatty acids
*18% oleic acid
*16% omega-6
*57% omega-3

Because of its extremely high omega-3 content, flax seed oil provides a good remedy for the omega-6/omega-3 imbalance so prevalent in America today. (My pasteured-poultry organic eggs are a great remedy too) Flax seed oil should always be kept in the fridge, never heated, and eaten in small amounts in salad dressings and spreads.

Tropical Oils are more saturated than other vegetable oils.
*Palm oil is about 50% saturated, 41% oleic acid, 9% linoleic acid.
*Coconut oil is 92% saturated (over 2/3 as medium-chain fatty acids or triglycerides). Lauric acid, found in large amounts of cocunut oil and in mother's milk has strong antifungal and antimicrobial properties. Coconut oil is great in homemade baby formula. Palm kernel oil also has high levels of lauric acid. Both oils are stable and can be kept at room temp for a long time without becoming rancid. "Highly saturated tropical oils do not contribute to heart disease by have nourished healthy populations for millenia." The bad rap these oil have received is the result of intense lobbying by the domestic vegetable oil industry. The saturated fat scare has forced manufacturers to stop using these beneficial oils (palm kernel oil and coconut oil were formerly used for fying french fries and in cookies, crackers, and a pastries) in favor of hydrogentated soybean, corn, canola, and cottonseed oils.

Our choice of fats and oils is very important. Most people, especially infants and children, benefit from more fat rather than less. But we must choose our fats wisely. I've said it before and I'll say it again, avoid all processed foods that contain these newly constructed hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra virgin olive oil and unrefined flax seed oil. Start using coconut oil for baking and frying...it's delicious. Eat egg yolks (especially ones from pasteured chickens allowed to eat grass and worms) and other animal fats with the proteins to which they are attached. And, use good, organic butter from grass fed cows as much as you like. Sleep well at night knowing that it is a wholesome - essential - food for you and your family.