Saturated Fats

Saturated Fats (see also Fat & Oil Guide)

Our bodies need the saturated dietary fats available in quality butter, ghee, coconut oil, palm oil and smaltz (chicken fat). Current research from independent (not corporately influenced) sources indicates that at least 50 percent of dietary fat should be saturated.

Once again people are enjoying healthy and flavorful butter, coconut and palm oil and fat rendered from meat.. Best of all, eating a variety of healthy fats in a whole foods diet typically resolves cholesterol problems! It has done so for countless of my clients and students.

Since saturated fats are molecularly more stable than unsaturated vegetable oils, they withstand heat up to 375º F. Here’s a mini-directory of quality saturated fats.

Butter and Ghee – Besides invaluable—and some unique—fatty acids, butter contains lecithin and trace minerals. It has antimicrobial, antifungal and antitumor properties. Favor unsalted butter for its superior quality and flavor. Additionally, purchase cultured butter (Organic Valley is one provider) as it has a noticeably fuller flavor, tastes more buttery, is easier to digest and can be cooked at higher temperatures.

European-style butter is also cultured. Note, however, that the term “European-Style” is not federally regulated. Therefore purchase it from a reputable producer whose package states the use of cultured cream, low-speed churning, and high—as much as 86 percent—butterfat.

Ghee is pure butterfat that looks like liquid gold and is the most soothing and delicious ingredient imaginable.  This premier Indian Ayurvedic ingredient is butter with everything removed but the fat. (Butter, in addition to fat, contains 18 percent water and two percent protein.)  Ghee has a longer shelf life than butter and people who are allergic to milk protein can generally consume ghee. Commercial ghee is available, but home- made is much more delicious. Simply cook butter until its water evaporates and then strain out the protein solids.

Coconut Oil – Unrefined coconut oil is remarkable for many reasons besides its great nutty flavor and aroma. Its one of the few significant plant sources of lauric acid, also found in human milk, that enhances brain function and the immune system. Coconut oil is a proven antiviral, antibacterial and antifungal agent. It’s lower in calories than most fats and oils. Use coconut oil for baking, sautéing and frying when you wish to add a coconut flavor.

Palm Oil — The African oil palm tree yields a superior culinary oil that imparts a beautiful golden color to soups, fried dishes and even baked goods. While other unrefined fats add their distinctive flavor to a dish, palm oil’s mild flavor doesn’t stand out. Rather, it supports and boosts the other ingredients’ flavors.  Like coconut oil, palm oil is high (about 50%) in lauric acid and is a remarkable source of antioxidants. Look for unrefined palm oil in natural food stores and online. I do not recommend the processed, white, flavorless palm oil “shortening” available in natural food stores.

Smaltz, Lard & Tallow — When you cook a quality meat, it exudes a quality saturated fat that’s both a cooking medium and an ingredient. For example, the smaltz that forms on the surface of chicken soup may be served up with the soup or, after the soup cools, skimmed off and used as a fat. Historically, lard (from pork) is valued for the flavor it imparts as well as for the flaky texture it gives to pastry. However, at this time, organic lard is not commercially available. Tallow (from beef and other ruminants) is more saturated and less flavorful than is smaltz or lard.

FAT AND OIL COOKING GUIDELINES

Fatty acids vary in their ability to tolerate heat. Here’s how to protect them:

Sautéing and Stir-Frying – Add fat to a warm pan and when it is aromatic, add food. Listen for a subdued “chatter.” If the cooking sounds make an angry sputtering, the fat is too hot. Or, if the fat oil starts to ripple or smoke, it is overheated and therefore oxidized. Remove the pan from the heat, allow it to cool, then wipe out all traces of the damaged fat and start over.

Baking – Bake only with saturated fats. Some manufacturers claim that you can healthfully bake with monounsaturated fats because, for example, a muffin’s interior temperature remains lower than the oven temperature. Following that marketing “logic,” the muffin’s interior fatty acids may not be denatured by the heat, but what about the exterior ones? I bake only with butter and coconut oil.

Marinating – A problem with marinades is that if used for grilling or broiling, they’re heated above the fat’s healthy range. Therefore, in place of an oil-based marinade, consider marinating with only the acid, salt and other flavoring agents. Then, to protect it, add the heat-sensitive oil after the food is cooked.

Deep-Frying — Consider eliminating, or at least reducing, your consumption of deep-fried foods. Use lard, palm or coconut oil for deep-frying and do NOT reuse it. When dining out, it’s prudent to not consume deep-fried foods.

This article provides the basics you need to know regarding saturated fats and oils. See also Fat & Oil Guide for information on unsaturated cooking oils.

May you be well nourished,

Rebecca Wood