Most of the fat in our diet comes in three forms – saturated, polyunsaturated, and monounsaturated.
Saturated Fats
The idea that saturated fats and dietary cholesterol are the major food contributors to heart disease is being revisited. Saturated fats are generally solid at room temperature and are highest in red meats, like beef, lamb, and pork. The fats in poultry and fish are less saturated and, therefore, softer than that of beef, lamb, and pork. The fats in whole milk, whole milk products, butter, coconuts, and palm kernels are also sources of saturated fats. Saturated fats have been thought to raise total blood cholesterol, and we have been told that they should be eaten sparingly.
The wisdom of limiting natural saturated fats is now being challenged. Recent evaluation of previous studies related to saturated fat in the diet, especially with traditional populations who have little exposure to Western foods, has yielded some interesting findings. Valuable research begun in the 1930s showed the health benefits of saturated fats in the diet and the detrimental effects of processed foods, which were beginning to become popular. These studies and recent research all seem to indicate that the amount of natural saturated fat in the diet does not correlate with increase in blood cholesterol and heart disease, but the amounts of hydrogenated fats and refined polyunsaturated oils do. The fact that natural saturated fats in the American diet have decreased by 20% while hydrogenated fats and refined polyunsaturated oils have increased 400% over the same period that obesity, heart disease, and cancer have risen to become the nation’s greatest health crises does not seem like a coincidence.
Nutritional benefits
The nutritional benefits of cream and butterfat from grass-fed cows merit special consideration. The fat-soluble vitamins A, D, E, and K are important nutrients that are better absorbed from animal sources. Vitamin A from animal fat is necessary for beta-carotene from plant sources to be converted to vitamin A in our bodies. Natural fat from cream and butter is high in many important fatty acids, but especially omega-3 fatty acids and conjugated linoleic acid (CLA). Research is finding that CLA plays important roles in the immune system, cardiovascular system, nervous system, digestive system, bones and teeth, and lean body mass. Egg yolks from grass-fed chickens have the same nutritional benefits. Grass-fed animals have as much as one-third less total fat than grain- fed animals, but more beneficial fat soluble vitamins and balance of omega-3 and omega-6 fatty acids!
While the scientists duke it out over saturated fat, we might think again about the culinary delights, if not the potential health benefits, of whole foods like butter, cream, real milk (not homogenized and low pasteurized), real ice cream and fermented whole milk products (yogurt, kefir, and cheese). We could enjoy eggs, meats, and poultry – and of all things, cook with tropical oils like palm kernel and coconut! Organic and unrefined natural fats and oils are preferred. Meat and dairy products should preferably be from grass-fed animals, according to God’s design–and all in moderation, of course!
Polyunsaturated and Monounsaturated Fats
Polyunsaturated (omega-3 and omega-6) and monounsaturated (omega-9) fatty acids are mostly from plants, fatty fish and grass-fed animals. They are liquid at room temperature. Omega-3 and omega-6 fatty acids are essential nutrients that cannot be produced by the body in great enough amounts to be beneficial and must be obtained from foods. In the American diet, omega-6 fatty acids are found naturally in vegetables, grains and legumes as well as meat, poultry and eggs. Omega-6 fatty acids have predominated in our diets from overuse of refined oils made from corn, sunflower, safflower, soybean and cottonseed in the last 30 years. The consumption of farmed-raised, grain-fed meats has also increased the intake of omega-6. Omega-3 polyunsaturated fatty acids are found in fish oils, nuts and seeds – especially walnuts and flax, legumes, olive oil, winter squash and the fat of grass fed animals.
The essential polyunsaturated fatty acids omega-6 and omega-3 should be in a ratio of 1 to 1. In the American diet, in which most of our sources of omega-6 fatty acids come from refined oils, the ratio is almost 20:1. Low levels of omega-3 fatty acids and excessive levels of omega-6 fatty acids have been linked to mood disorders depression, for example), asthma, heart disease, sudden infant death syndrome, and type 2 diabetes. Remember, the best sources of omega-3 polyunsaturated acids are fatty fish or fish oils, flaxseed and walnuts (including their oil), legumes, olive oil, winter squash and fats from grass-fed animals. The American Heart Association recommends that we eat fatty fish (mackerel, lake trout, herring, sardines, light tuna and salmon) twice a week. Do not eat albacore or white tuna, shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury.
Fatty acids
Americans get plenty of omega-6 polyunsaturated fats from the natural foods that contain them such as meat, poultry and eggs. Fat from grass-fed animals including whole milk, cream, butterfat, and egg yolks, is an excellent source of omega-3 fatty acids. These fats also have more of the vitamins A, D, and E and other natural fatty acids. Refined oils from corn, soy, safflower and sunflower should be used sparingly because of the high amounts of omega-6 fatty acids they contain and their susceptibility to oxidation.
Monounsaturated fats are found in avocados, almonds, pecans, peanuts, peanut oil, avocado oil and virgin olive oil. These oils are good — they not only lower LDL, but raise HDL levels and contain a variety of phytochemicals. Extra-virgin cold-pressed and unfiltered olive oil will retain the most phytochemicals.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
