Fat is fat. Not so. In this world of perpetual dieting, obesity epidemics and the subsequent rise in health awareness, understanding fat has never before been such a heavy subject. First of all fat is essential. It doesn't just pad our bones and roll over our jeans. Fat is needed for vitamin absorption and transportation through our bloodstream. It helps control blood functions such as clotting and pressure. And it is needed for exercise after carbohydrates have been burned. But not all fats are essential. In fact some are just down right bad, particularly when over consumed.
Trans fats are the latest lipids to be branded as bad. They are a double edged sword. Not only do they build bad cholesterol levels, causing coronary heart disease, but they lower good cholesterol. Saturated fats, in large quantities are also undesirable. Particularly palmitic acid, which occurs in high percentages, in common foods such as beef, butter, salmon and dark chocolate. However we do know that these foods also have beneficial qualities. Salmon also contains essential fatty acids. Dark chocolate has stress reducing antioxidants and beef is a valuable source of iron and protein. So what about butter? It tastes great and nothing substitutes it quite as well when it comes to baking and spreading. And taste is very important. Fat gives food flavour. Without it food can be bland or unbalanced. Often substitutions for fat include higher levels of salt, sugar and added chemicals and flavour enhancers. All of which are also bad if consumed in large quantities. And don't forget that your body needs fat to function. Restricting fat intake too much is not good either. Balance is essential.
The best fats to make a regular part of our balanced diet are known as essential fatty acids. They are our Omegas 3, 6 and 9, derived from linolenic and oleic acids. These fats are needed to support the cardiovascular, reproductive, immune and nervous systems and are found in a variety of nuts, seeds, fish, dark leafy greens and oils like flax, canola and virgin olive. EFA's, like most vitamins and nutrients, can be destroyed through excessive heat from cooking. To preserve their benefits take care when choosing and preparing EFA rich foods.
So here is one way to achieve a fat balance. Make your own margarine. A perfect blend of butter and omega rich oils. Feel free to flavour it with garlic and herbs or just a pinch of salt.
- 1/2lb butter, softened
- 1/2 cup canola oil
- 1/2 cup extra virgin olive oil
Start butter in the blender adding the oil slowly until fully incorporated.
Transfer to a food storage container and refrigerate.
Transfer to a food storage container and refrigerate.
