Healthy Fats - Cooking and Storing [Infographic - Poster]

Healthy Fats:  Achieving Wellness by Using Nourishing Fats
from NourishingMedicine.com

There is currently a huge divide in the weight loss and wellness community regarding fats in the diet.  This is creating a lot of confusion about which fats are healthy, which are unhealthy, which contribute to weight gain (and specifically belly fat) and which promote weight loss.

Regardless of which side of the argument you may be on, it is important to understand some basic characteristics of various types of fats and how to properly use and store each type.

For example, some type of oils (such as coconut oil) are ideal for high heat cooking, i.e., frying, broiling and grilling.  Other oils are suitable for medium heat cooking. These include avocado, macadamia nut, peanut, sesame, rice bran and olive oil.

Certain other oils, such as flax, hemp, grape and pumpkin seed oil, should never be exposed to heat but are ideal drizzled on salads or over already cooked food.

Proper storage of oils, including medicinal oils with may come in supplemental form in capsules, is just as important as proper use in order to maintain the nutritional integrity of each type of oil (or fat).

This "infographic" is actually a poster that is available for purchase from NourishingMedicine.com.  It is an easy reference and guide to cooking and storing various different types of fats and oils and includes a few basic facts about fats, including some of the key benefits of healthy fats and dangers of unhealthy fats.  Note:  regarding this poster, we are not sure how safe it is to store butter and other animal-derived fats on the counter top.

Related:

The Benefits of Vegetable Oil (Olive, Coconut, Flaxseed, Sesame, Avocado and Peanut Oils)
Healthy Oils

12 Benefits of Olive Oil [Infographic]

12 Benefits of Olive Oil
Infographic from Organicsbahrain.com

The health and beauty benefits of olive oil are so extensive that it is sometimes described as "liquid gold" for the body, mind and soul.

Olive oil contains about 74% monounsaturated fat (MUFAs).  MUFAs are considered the healthiest type of fat.  Other excellent sources of MUFAs include nuts, seeds, avocados, sunflower, canola, peanut, sesame and certain other vegetable oils.

MUFAs provide nutrients to help develop and maintain the body's cells.  They are also typically high in Vitamin E, an antioxidant vitamin which many Americans and westerners need more of.

Olive oil also contains two important polyunsaturated fats (PUFAs):  Omega-3 and Omega-6.  Omega-3 are thought to be particularly beneficial to health.  Excellent sources of Omega-3 include flax, hemp and mustard seeds, flaxseed oil, walnut oil, canola oil and fish oil.

Because of the high content of healthy fats and naturally occurring antioxidants in olive oil, the use of olive oil in moderation and instead of trans and saturated fats has been linked to many health benefits, as this infographic illustrates:

✿ Heart Health
✿ Blood Pressure
✿ Bone Health
✿ Type II Diabetes
✿ Skin Cancer
✿ Colon Cancer
✿ Digestion
✿ Obesity
✿ Earache Relief
✿ Skin Health
✿ Hair Care
✿ Depression

In order to get the maximum benefits from olive and other healthy oils, it is important to learn and understand how to shop, store, use and cook each type of oil.  The links below provide helpful guides and information on this subject.

Related:
Healthy Fats - Cooking and Storing
Healthy Oils (Includes Smoke Points)
Benefits of Vegetable Oils


Infographic Source and more information at:  OrganicsBahrain.com

Coconut Oil and Health [Infographic]

Top 25 Reasons to Use Coconut Oil [Infographic]
 from PhysiciansReference.com

In the book, Eat Fat, Lose Fat: The Healthy Alternative to Trans Fats, Mary G. Enig, PhD asserts that in order to enjoy optimal health and to lose weight, the body needs healthy fats, including a certain amount of saturated fat.  Dr. Enig writes:

 "Among saturated fats, coconut is queen because of its special properties."

Other well respected functional medicine physicians and nutritionists support the consumption of coconut oil not only for a myriad of health benefits but also to boost metabolism and speed up weight loss.

For example, Dr. Mark Hyman's 10-Day Detox Diet (see: The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body's Natural Ability to Burn Fat and Lose Weight Fast), does not permit refined and processed vegetable oils like corn, soybean, canola and sunflower.   Instead, the Detox Diet calls for consumption of extra virgin olive oil and extra virgin coconut oil (coconut butter) as the primary sources of healthy fat.

In addition to promoting weight loss and general good health, coconut oil also has excellent moisturizing and healing properties when applied topically.

This infographic illustrates the top 25 reasons to use coconut oil to aid in physical, emotional and mental health and well-being, promote weight loss, and as a completely natural and healthy hair, nail and skincare beauty product.

Related:

Healthy Oils
The Benefits of Vegetable Oil (Olive, Coconut, Flaxseed, Sesame, Avocado and Peanut Oils)
Benefits of Coconut Oil
Amazing Benefits of Coconut Water


Infographic source and further information at:  PhysiciansReference.com

The Benefits of Vegetable Oil [Infographic]

Some 30 to 40 years ago, the "low-fat" and "fat-free" diet craze began to take hold in the United States.

Many doctors, wellness professionals and medical and public health institutions advised Americans to eliminate as much fat from their diets as possible.

Dietary fat was blamed for everything from weight gain and obesity to coronary heart disease.

In response, food manufacturers began to produce low-fat and fat-free versions of just about every type of food, including food that never had any fat to begin with - like juice.

Certainly, the low-fat and fat-free diet fad did not stop or even slow down the obesity epidemic in the U.S. during the past several decades.  And, whether or not a low-fat diet can prevent or reverse obesity, heart and other diseases continues to be a subject of heated controversy among physicians and other health professionals.

What we do seem to know is that human body needs a certain amount of healthy fat in order to function properly.

A growing body of research indicates that certain healthy fats are essential to brain health, may decrease risks of certain diseases and may even play an important role in weight loss and healthy weight management.

So, what are the sources of healthy fats?

Many doctors today, especially functional medicine physicians, advise staying clear of hydrogenated fats and fats from animals - particularly from commercially raised farm animals as these fats often contain traces of antibiotics, steroids and other drugs. (See Abuse of Antibiotics in our Food and the FDA, Drugs in Meat and Milk and How Farms Contribute to Superbugs)

Instead, it is recommended that we limit ourselves to fats from plant-based sources - those found in certain foods (such as nuts, seeds and olives and avocados) and in certain vegetable oils.

As this infographic illustrates, the most recent studies show that insofar as oils go, the healthiest fats come from the following:

✿ Olive Oil
✿ Flaxseed Oil
✿ Coconut Oil
✿ Peanut Oil
✿ Sesame Oil
✿ Avocado Oil

Other beneficial oils include:

✿ Almond Oil
✿ Hemp Seed Oil
✿ Macadamia Nut Oil
✿ Sesame Seed Oil
✿ Walnut Oil

Certain considerations need to be given to purchasing, storing and cooking with various types of vegetable oils.  This infographic gives some pointers in these areas and this and related information is also available online and in many excellent books.




Related

Healthy Oils
Oils to Avoid and Oil Essentials
Healthy Oils - Cooking and Storing


Infographic Source and further info at:  Health Central - Benefits of Vegetable Oils

Oils to Avoid and Oil Essentials [Infographic]

Cooking Oils Essentials, Oils to Avoid

This infographic sets out some basic guidelines regarding cooking and storing oils and suggests taking a multi-vitamin when consuming any oils to counteract any free radicals that may be present in rancid oil.

It also lists four oils to avoid and explains why:

✔ Canola Oil

✔ Corn Oil

✔ Safflower Oil

✔ Soybean Oil aka Vegetable Oil

Related:

Healthy Oils
Benefits of Vegetable Oils
Healthy Fats - Cooking and Storing

Fat Facts

Coconut Oil and Health

Infographic Source:  Fiti-Vation via MCFLYin'fit