Fats

Fats are essential to health, providing energy, aiding the absorption of vitamins A, D, E, and K, keeping skin and hair healthy, insulating the body, supporting brain development, and regulating inflammation and blood clotting.

All fats consist of a chain of carbon atoms bonded to hydrogen atoms. The differences among fats lie in the length and shape of the carbon chain and the number of hydrogen atoms bonded to the carbon atoms.

The two main types of dietary fats are saturated fats and unsaturated fats.

Saturated fats have the maximum number of hydrogen atoms attached to carbon atoms. They are found in animal-based foods such as beef, lamb, and pork, as well as in full-fat dairy and tropical oils. They are typically solid at room temperature and are not considered as healthy as unsaturated fats.

Unsaturated fats are carbon chains with one or more double bonds, resulting in fewer hydrogen atoms attached to the chains. They are found in vegetable oils, nuts, and fish, and are usually liquid at room temperature. They are considered healthier.

Unsaturated fats are broken down into:

Monounsaturated fats, which contain a single carbon-to-carbon double bond, are produced by the body or obtained from the diet. They are found in olive, sesame, and canola oils, peanuts and cashews, avocados, and olives, and help lower LDL cholesterol and support cell health.

Polyunsaturated fats have more than one double bond in their carbon structure and are not produced by the body; they must be obtained from food. They include Omega-3 and Omega-6, which are essential and are found in sunflower, flaxseed, corn, safflower, and soybean oils, as well as in walnuts, pine nuts, Brazilian nuts, and fatty fish. They are crucial for bodily functions, help build cell membranes, support blood clotting, and lower LDL cholesterol.

One last mention is Trans fats. They can occur naturally in animal products, but artificial trans fats are created by modifying liquid vegetable oils to make them solid at room temperature, and they are harmful to health. Luckily, artificial trans fats have been eliminated from the U.S. food supply, and significant progress is being made to remove them from the global food supply.

In Ayurveda, the premier cooking fat is Ghee, but it is used in small amounts. If you cook with vegetable oils other than coconut or red palm, the belief is that olive, sunflower, and sesame oils contain high levels of oleic acid, a stable monounsaturated fatty acid. 

Find more detailed information about oils below: