Fats are essential for the body to function. Not only do they provide energy, but they also help in the absorption of fat-soluble vitamins such as A, D, E and K, hormone production and organ protection. However, not all fats are created equal. The quality and source of the fats you consume can make a big difference in your health.
Healthy fats vs. unhealthy fats
For optimal benefits, it is essential to prioritize natural fats and avoid highly processed ones.
Healthy fats: They include the monounsaturated (avocado, olive oil, almonds) and the polyunsaturated(nuts, seeds, fatty fish). Also the essential fatty acids as omega-3 and omega-6 in balance are essential for cellular health.
Harmful fats: Trans fats, found in ultra-processed products, margarines and fast food, should be avoided, as well as refined vegetable oils such as soy, canola and industrial sunflower oils, which can cause inflammation and oxidative stress in the body.
Vegetable oils and fats
Vegetable oils can be an excellent source of healthy fats, but their quality varies depending on the type of extraction and processing. It is also important to know their smoke point, which is the temperature at which they begin to break down and release harmful compounds.
Extra virgin olive oil: It is one of the best options due to its high content of antioxidants and monounsaturated fats. However, it has a relatively low smoke point (160-190°C), making it ideal for dressings, marinades and low temperature cooking such as light stir-fries. For frying at higher temperatures, it is better to opt for more stable oils.
How to choose it in the market?
- Make sure it is extra virgin and cold pressed to preserve its properties.
- Prefers dark packaging, since light and heat can damage it.
- Look for quality and origin certifications, such as the protected designation of origin.
Avocado oil: It is one of the best options for cooking, as it has a high smoke point (250°C), which makes it ideal for stir-frying, roasting and frying without degrading or generating harmful compounds. Its fatty profile is similar to that of olive oil, rich in oleic acid and antioxidants.
How to choose it in the market?
- Look for cold-pressed oils that are not mixed with other oils.
- Choose products 100% pure and unrefined.
Coconut oil: Contains medium-chain triglycerides (MCTs), which makes it easier to metabolize as an energy source. Its smoke point is approximately 177°C, making it suitable for baking, sautéing, and medium-heat cooking. However, its distinctive flavor may not be suitable for all preparations.
How to choose it in the market?
- Prefer the extra virgin and unrefined version.
- Avoid hydrogenated or additive-laden coconut oils.
Ghee (clarified butter): It has a high smoke point (250°C), making it an excellent choice for frying, sautéing and cooking at high temperatures. In addition, since it has been clarified, it does not contain lactose or casein, making it a suitable alternative for people sensitive to dairy products.
How to choose it in the market?
- Opt for ghee from grass fed cows.
- Search for versions without additives or preservatives.
Refined vegetable oils (soybean, corn, canola, sunflower): Although widely used in the food industry, these oils are highly processed and have an inflammatory profile due to their high omega-6 content. In addition, their chemical structure is unstable and can decompose at high temperatures, releasing free radicals. It is advisable to avoid them or reduce their consumption.
Omega-3 and Omega-6: Key Balance for Health
The balance between omega-3 and omega-6 is crucial to reducing inflammation and maintaining a healthy cardiovascular system.
Rich sources of omega-3: Fatty fish such as Salmon, sardines, mackerel and anchovies, as well as chia and flax seeds.
Sources of omega-6: Vegetable oils such as sunflower, corn and soybean, which in excess can cause inflammation.
How to ensure a good balance?
- Reduce consumption of refined vegetable oils.
- Increase your intake of natural sources of omega-3.
- Choose wild fish over farmed fish, as farmed fish may be exposed to antibiotics and processed foods.
Animal fats: What are the best options?
Not all animal fats are harmful as some promote. Their quality depends on the origin of the animal and its diet.
Quality butter: Butter from grass fed cows It is rich in fat-soluble vitamins such as A, D, E and K2, as well as containing beneficial fatty acids such as CLA (conjugated linoleic acid).
How to choose it in the market?
- Choose versions organic and grass-fed cows.
- Avoid margarines and products with hydrogenated oils.
Grass-fed animal fats: Grass-fed beef fat, tallow, lard, and ghee can be nutrient-dense options when they come from pasture-raised animals. These fats offer a better fatty acid profile with higher levels of omega-3s and antioxidants.
How to choose them in the market?
- Look for products with labels that say grass-fed.
- Avoid ultra-processed options with unnecessary additives.
Nuts and seeds: Small sources of great benefits
Nuts and seeds are a concentrated source of healthy fats, protein, fiber and essential micronutrients. They provide satiety and contribute to cardiovascular and brain health thanks to their content of essential fatty acids and antioxidants.
Among the most recommended nuts are walnuts, almonds, hazelnuts, pistachios and cashews, while in the group of seeds, chia, flax, sesame and sunflower stand out.
Nuts are one of the best plant sources of omega-3, making them an excellent choice for improving your lipid profile and reducing inflammation. Almonds, rich in vitamin E, contribute to healthy skin and the immune system, while pistachios provide antioxidants and promote blood circulation.
Seeds are also a great nutritional supplement. Chia and flax, due to their high omega-3 and soluble fiber content, are ideal for improving digestion and controlling cholesterol. Sesame provides calcium and phytosterols, and sunflower seeds are rich in vitamin E and magnesium.
How to choose nuts and seeds at the market?
- Opt for natural versions without added salt.
- Avoid those with refined vegetable oils, added sugar or preservatives.
- In the case of seeds, prefer those that have been cold ground (such as flaxseed) to improve their absorption.
To preserve freshness and prevent rancidity, it is advisable to store nuts and seeds in a cool, dry place, preferably in airtight containers or in the refrigerator.
Conclusion: The key is quality and balance
For a healthy diet, it is important to select quality fat sources and maintain an adequate balance between the different types of fatty acids. Prioritizing cold-pressed oils such as extra virgin olive oil and avocado, consuming unprocessed nuts and seeds, and choosing fatty fish as a source of omega-3 are key strategies to improve health. It is also advisable to include quality animal fats such as butter and ghee, and reduce the consumption of refined vegetable oils and ultra-processed products.
Also, when cooking, it is important to choose the right oil based on the temperature to which it will be exposed. For frying and high-heat cooking, avocado oil and ghee are the best options. For light stir-frying and medium-heat cooking, extra virgin olive oil and coconut oil work well. By following these guidelines, fats can become a source of energy and health instead of a risk factor for disease.