July 2008 

For anyone who keeps up on these things, the coconut oil controversy stems from the fact that it is classified as a saturated fat, along with meats and other animal products. Saturated fats are known to raise total blood cholesterol as well as LDL (bad) cholesterol. However, coconut oil is actually a medium-chain fatty acid, rather than the long-chain fatty acid that comes from animal products like butter. It has been shown to lower cholesterol, according to Bruce Fife, author of The Coconut Oil Miracle. The oil is further touted as a weapon against heart disease, a germ fighter and a key ingredient in weight loss. It is also recommended as a conditioner for skin and hair!

Meanwhile, those who have been avoiding all fat like the plague, may want to think again. Most of those "lowfat, lite, and fat free" products compensate for loss of fat with added sugar. You may not get the fat directly, but eat enough sugar and you will get fat!

The scoop on fats today is as follows:

Unsaturated Fats include both monounsaturated and polyunsaturated fats. These fats are generally liquid at room temperature. 

· Monounsaturated fats like nuts, avocados, and olive oil boost immunity, help lower blood pressure, assist the body in absorbing nutrients and are helpful in weight loss. Extra Virgin Olive Oil in a darkened bottle, extracted from olives without using chemicals, is the healthiest olive oil and contains the highest levels of disease-fighting antioxidants. Make sure it is expeller-pressed or cold-pressed. This means it has been processed without chemicals or heat.

· Polyunsaturated fats like corn, soy, safflower and sunflower oils provide Omega 6 fatty acids, which can be harmful when consumed in high amounts. However, small amounts (1 t. daily) of unrefined polyunsaturated fat are necessary to provide a healthy ratio of Omega 6 to Omega 3 fats.

· Omega 3 fatty acids are found in fatty, cold-water fish like salmon, herring, sardines and anchovies as well as some seeds like pumpkin, hemp and flaxseed. Omega 3s reduce the risk of heart attack, depression and stroke, and may even protect against prostate and breast cancer as well as some types of dementia.

Saturated fats -Solid at room temperature, these fats are predominantly animal fats and are considered unhealthy, except in small quantities. The reality is that there are two types of saturated fats: Medium chain (coconut oil) and long chain (animal fats). The American Heart Association recommends an intake of no more than 7% of daily calories from saturated fat, due to an increased heart disease risk and cholesterol. However, we produce saturated fat naturally in our bodies, and some cell membranes contain 50% of the substance. It is the primary material of our brains, as well. Scientists are recognizing that even though some saturated fats raise cholesterol levels, this is not the primary cause of heart disease. In fact medium chain fats, such as coconut oil, are actually considered very healthy.

Trans fats are manufactured through a process that adds hydrogen to oil to make it more solid and expand the shelf-life. Our bodies don't recognize this fat and cannot process it effectively. It raises cholesterol and clogs arteries, increasing risk for Type 2 diabetes and heart disease. Trans fats are also labeled partially hydrogenated or hydrogenated oil and/or vegetable protein. Even when a product is advertised as "trans fat-free," the FDA only requires that it contain less than half a gram per serving.

Food manufacturers are creating new fats to replace trans fats, such as fully hydrogenated soybean oil, a nearly solid fat, with liquid oil to develop a semi-soft fat. Researchers still don't know what the long-term health impacts are, so it is best to stick with the most organic, natural oils. If you are dining in a restaurant, you might want to ask what kind of oil they use. Many reuse their oil, which presents its own danger, since reheating oil modifies the molecular structure and makes it more likely to stick to artery walls.

When thinking about which fats to choose, remember that you want the omega 3s in fish and flaxseed for brain function. Coconut oil has many beneficial properties as an anti-inflammatory, antibacterial, antiviral and anti-parasitic fighting fat--but as with any fat, just make sure it is not hydrogenated. A little fat still goes a long way, since oils contain about 14 grams of fat or 126 calories per tablespoon. Bon Appetite!