Debunking Unhelpful Misconceptions About Saturated Fats
Saturated fats are often unfairly painted as the enemy of a healthy diet, and are blamed for causing conditions such as high cholesterol and heart disease. While there’s no doubt that eating too much of the wrong type of fats is potentially harmful to health, not all saturated fats are bad for you.
Healthy sources of saturated fats such as grass-fed organic butter ghee play a crucial role in a well balanced diet. Here’s a look at why this is, and the truth behind some common misconceptions about saturated fats.
Trans fats Vs. saturated fats
A lot of the confusion stems from the lack of clear distinction between trans fats and saturated fats. Trans fats were originally only found in solid margarines and vegetable shortening.
However, during the twentieth century, food manufacturers began to make trans fats with partially hydrogenated vegetable oils, because it was an economic and effective ingredient in commercial baked goods and many convenience foods.
Research has since shown that trans fats increase the amount of harmful LDL cholesterol in the body, and decrease the amount of beneficial HDL cholesterol. They are also linked to inflammation in the body, which can contribute to heart disease and other chronic health conditions.
The benefits of moderate saturated fat consumption
On the other hand, saturated fats occur naturally in foods such as dairy, red meat, and some oils. ‘Saturated’ means the number of hydrogen atoms surrounding each carbon atom. Outdated research found that there was a link between saturated fat consumption and heart disease, but more recent research refutes this evidence.
New evidence shows that not all LDL cholesterol is harmful: the smaller and more dense particles tend to be more harmful than the larger and more loosely formed particles.
Ghee, which is made from organic clarified butter, is made up of short-chain and medium-chain fatty acids, which are metabolised more quickly by the body and used as an energy source, rather than stored as fat.
Healthy natural sources of fat such as good-quality ghee may also lower triglyceride levels, which are a major risk factor for heart disease. They can also lower inflammation and support well balanced cholesterol levels.
Furthermore, organic ghee is rich in essential fat-soluble vitamins such as A, D, E, and K, which can reduce oxidative stress and support the cardiovascular system.
How to include ghee in your diet
Ghee is primarily used to cook with or to complement other foods, so in most cases you will naturally be using it in moderation, which is the best way to gain the health benefits. For example, the high smoke point of ghee makes it ideal for frying, roasting, and sautéing without breaking down. It adds a subtle nutty flavour to vegetables and meat.
Ghee can also be used instead of butter to spread on toast or vegetables or rice and other grains; or added to hot drinks for extra flavour and substance.