Weighing in on fat

madkcole

Since starting LCHF earlier this year, I find that I’m becoming slightly obsessed with learning all I can about cooking oils. Before this WOE, I avoided fats in all forms – probably like most Americans who were taught since childhood that dietary fats make you fat.

Most LCHF websites agree that coconut oil is one of the best fats to consume and to cook with because of its higher smoke point than vegetable oil, as well as its MCT properties. But now I’m confused about something. As I dig into the topic, I’m seeing more and more information about the importance of Omega 3 / Omega 6 ratios and that some oils, mostly PUFA (vegetable and seed) oils should be avoided like the plague because they’re high in Omega 6.

According to a chart I found on the Omega 6 – Omega 3 ratios on various cooking oils, it seems Coconut oil has a really high Omega 6 content. The ratio is 88.1 to 1, according to http://theconsciouslife.com/omega-3-6-9-ratio-cooking-oils.htm. Now, I know you have to be careful of the information you find on the internet, but I also found information here (http://www.livestrong.com/article/501579-percentage-of-omega-6-in-coconut-oil/ and here: http://www.livestrong.com/article/85285-coconut-oil-omega3/ that said coconut oil has virtually no Omega 3s. Further, according to most sites, Canola oil and Flaxseed oil are higher in Omega 3s than Omega 6s, which makes me wonder why vegetable and seed oils are so discouraged.

I’d really be interested in hearing from anyone else who’s looked into this subject. Thanks in advance for weighing in!

becwana

Ok I'm not 100% sure here so maybe someone else can clarify but..
The omega oils are polyunsaturated fatty acids - all oils are made up of different elements (saturated / non saturated.
Coconut oil is almost all saturated - so although the ratio is high, the proportion of oil actually containing these fatty acids is minimal, so coconut oil is not a big source of them.
That's how I understood it but am no expert!!

baconslave

Bump

WBB55

I've read some interesting things about the fats we eat and why some of them seem to cause heart disease in some people. Though I agree with you that the info isn't specifically clear on how much of what kind. Here's my layman's takeaway (I'm not an expert):

-Use the right oil for the temperature you need to cook in.
-You probably want some more Omega 3s (this is a PUFA) but probably don't need to add any Omega 6s. And you probably should get this from food like salmon instead of your added oils.
-pure MCT oil is a saturated fat that needs less/no bile to digest (I don't have a gall bladder) so it converts to energy in fewer chemical reactions. But you can't cook with it.
-More monounsaturated fats are probably protective vs. heart disease.
-Butter is delicious.
-You need fats to digest some vitamins/nutrients and you need fats for your hormones and cells to work.

becwana

@WBB55 - butter is in indeed delicious!!

Dragonwolf

becwana wrote: »

Ok I'm not 100% sure here so maybe someone else can clarify but..
The omega oils are polyunsaturated fatty acids - all oils are made up of different elements (saturated / non saturated.
Coconut oil is almost all saturated - so although the ratio is high, the proportion of oil actually containing these fatty acids is minimal, so coconut oil is not a big source of them.
That's how I understood it but am no expert!!

This is actually a pretty good run-down of it.

madkcole wrote: »

Since starting LCHF earlier this year, I find that I’m becoming slightly obsessed with learning all I can about cooking oils. Before this WOE, I avoided fats in all forms – probably like most Americans who were taught since childhood that dietary fats make you fat.

Most LCHF websites agree that coconut oil is one of the best fats to consume and to cook with because of its higher smoke point than vegetable oil, as well as its MCT properties. But now I’m confused about something. As I dig into the topic, I’m seeing more and more information about the importance of Omega 3 / Omega 6 ratios and that some oils, mostly PUFA (vegetable and seed) oils should be avoided like the plague because they’re high in Omega 6.

According to a chart I found on the Omega 6 – Omega 3 ratios on various cooking oils, it seems Coconut oil has a really high Omega 6 content. The ratio is 88.1 to 1, according to http://theconsciouslife.com/omega-3-6-9-ratio-cooking-oils.htm. Now, I know you have to be careful of the information you find on the internet, but I also found information here (http://www.livestrong.com/article/501579-percentage-of-omega-6-in-coconut-oil/ and here: http://www.livestrong.com/article/85285-coconut-oil-omega3/ that said coconut oil has virtually no Omega 3s. Further, according to most sites, Canola oil and Flaxseed oil are higher in Omega 3s than Omega 6s, which makes me wonder why vegetable and seed oils are so discouraged.

I’d really be interested in hearing from anyone else who’s looked into this subject. Thanks in advance for weighing in!

The thing with PUFAs is that they're extremely heat sensitive. They actually start breaking down even at room temperature when isolated from the things that stabilize them (which is what happens with most seed and "vegetable" oils). This means that the "heart healthy" canola and flaxseed oils are largely rancid even while they're still on the grocery store shelves. The solvent and high-heat extraction methods commonly used for oils like canola just further the problem.

What I find really funny is that monounsaturated fats are the darling child of the health industry -- literally no one short of the ultra low fat crowd questions their health benefits. I find this funny, because the only difference between MUFAs and saturated fats is a single bond in the chain. I kid you not. Saturated fatty acids have a hydrogen molecule for every carbon molecule in their molecular chains. MUFAs have the same for all but one bond, where there is a "missing" hydrogen molecule and an "extra" carbon one. PUFAs have many "missing" hydrogen atoms and many extra "carbon" ones (this is where hydrogenation comes from and into play -- it "fills in" those missing hydrogen molecules in the chains of a PUFA oil). Hence the prefixes "mono" (one) and "poly" (many).

Likewise, it's this near total saturation that makes MUFAs so stable, and saturated fats are more stable still. In fact, it's the high amount of saturated and monounsaturated fats that make butter, lard, and tallow (all three of which are in the ball park of 90%+ saturated and monounsatured fats) so shelf stable, even at room temperature, and so great to cook with.

As for the PUFA, and more specifically, omega ratios, keep in mind that the amount matters, too, to a degree at least. Coconut oil may have a high ratio of Omega 6, but as mentioned, it's a low amount in general, and it's protected from oxidation by the saturated fats in the oil. This means it's going to be a higher quality than the Omega 6 acids found in a high-PUFA nut or vegetable oil. Likewise, the small raw amount is easily balanced out by something like salmon, which is high in Omega 3 fats and in a form that is also protected from oxidation.

Where the balance becomes an issue is when the diet consists of a number of high-PUFA oils, such as soybean and conventional canola oil. These types of oils have Omega 6 to Omega 3 ratios so skewed toward Omega 6 and in such vast quantities (especially when considering that they're everywhere in those types of diets) that it's impossible to properly balance them.

So, here are the general guidelines for oils/fats:

Cook with saturated and monounsaturated fats -- coconut oil, butter, lard, tallow, olive oil, and avocado oil are good options.

Use high-PUFA oils sparingly, save them for cold uses (like salad dressings), and favor the ones that are typically cold or expeller press extracted, as opposed to high-heat or solvent extracted -- olive oil, avocado oil (MUFAs, but also good for this purpose, due to their stronger flavors), nut and seed oils are good options for this purpose

Avoid high-heat and solvent extracted oils of any sort. Favor the whole food forms of those sources. IE - get your Omega 3s from walnuts, flaxseeds, and/or fish, instead of the oils. If you do get high-Omega oils, always handle them properly and be mindful of your source. They should be stored in the fridge, away from light (ideally in dark containers), and not on shelves through their whole life, to minimize oxidation.

Avoid artificial trans fats like the plague. No margarine or hydrogenated oils of any sort.

DittoDan

Great post @Dragonwolf. I would add that rendering fats from animals is relatively easy. I render from beef tallow, bones (marrow & neck), pork bellies and bacon, duck (2 cups of duck fat from one whole duck). Not only are the saturated fats good (healthy) but they taste so good. I fried some eggs in these rendered animal fats, and I don't think I can eat them any other way now ~ just because they taste so good. I'm spoiled.

I hope this helps,
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program

Cheesy567

Mmm... Duck fat... *they need a drooling emoticon*

@Dragonwolf -- Awesome explanation! Where do MCTs fall into the lineup of saturated fats, MUFA, PUFA, etc? I know coconut oil is a good source of MCTs, and they are supposed to support fat loss, but I'm missing pieces of that story...

Dragonwolf

Cheesy567 wrote: »

Mmm... Duck fat... *they need a drooling emoticon*

@Dragonwolf -- Awesome explanation! Where do MCTs fall into the lineup of saturated fats, MUFA, PUFA, etc? I know coconut oil is a good source of MCTs, and they are supposed to support fat loss, but I'm missing pieces of that story...

They're saturated fatty acids, so have the same properties in general, though it rates about as high as pure sure in the scale of the ease with which the body can use it (which is why it's so popular in Bulletproof Coffee). They're relatively rare, in general, and found primarily in mammal milk and coconut and palm kernel oils.

madkcole

Thanks everyone.