PNP NUTRITION BASICS: Lesson 4 - Macronutrient: Fats and Oils
Walk down the supermarket aisles of any grocery store and you’ll see packages feeding America’s fear of fats with the "NO FAT/LOW FAT" claims. However, all fats and oils are not created equal.
Understanding Fats: Saturated vs. Unsaturated
Fats play a critical role in overall health and long-term preparedness. They support metabolism, protect internal organs, regulate hormones, and nourish the skin, hair, and brain. However, not all fats are created equal. Understanding the difference between saturated and unsaturated fats helps you make better food choices for daily health and long-term storage.
Saturated Fats are solid at room temperature due to their chemical structure, which allows their molecules to pack tightly together. This structure also makes them more stable and less likely to spoil or oxidize giving them a longer shelf life and resistance to going rancid. Common in animal products (like butter, cheese, and fatty meats) and tropical oils (like coconut and palm), they can be part of a healthy diet when consumed in moderation, though too much, especially alongside processed carbs, may raise LDL ("bad") cholesterol and heart disease risk. Whole-food sources like ghee (clarified butter) and coconut oil can provide nutrient-rich cooking fats. Still, excessive intake, especially alongside processed carbs should be avoided.
Unsaturated Fats are generally liquid at room temperature and are considered the healthiest fats for daily use. These include:
Monounsaturated fats, found in olive oil, avocados, and nuts like almonds and cashews.
Polyunsaturated fats, including omega-3 and omega-6 fatty acids, found in fatty fish like salmon and tuna, as well as in chia seeds, flaxseeds, and walnuts.
These fats help lower inflammation, support heart and brain health, and promote stable energy throughout the day.
In contrast, heavily processed fats and oils, such as those used in packaged snacks, fried foods, and shelf-stable baked goods, are harmful to long-term health. These industrial fats are chemically altered, often highly refined, and provide no nutritional benefit. The body doesn’t recognize or process them well, which can lead to inflammation, poor metabolic function, and chronic disease. For optimal health and preparedness, focus on natural fats from high-quality oils and whole foods, such as extra virgin olive oil, avocado oil, unrefined sesame oil, nuts and seeds, and the fats found naturally in avocados, coconuts, and cold-water fish.
Benefits of Healthy Fats
Science has proven that eating unsaturated fats instead of saturated fats or carbohydrates significantly reduces the risk of coronary heart disease and stroke by:
Lowering levels of LDL (bad) cholesterol without lowering HDL (good) cholesterol.
Preventing the increase in triglycerides, a form of fat in the bloodstream linked with heart disease, often seen with high-carbohydrate diets.
Reducing the development of erratic heartbeats, the main cause of sudden cardiac death.
Reducing the tendency for arterial blood clots to form.
Note on Polyunsaturated Fats:
Polyunsaturated fats include essential fatty acids that the body cannot produce on its own, namely omega-3 and omega-6 fats. Omega-3s, found in fatty fish (like salmon, sardines, and mackerel), flaxseeds, chia seeds, and walnuts, are known for their anti-inflammatory effects and support of heart, brain, and joint health. Omega-6s, found in nuts, seeds, and vegetable oils, are also essential but are often overconsumed in the modern diet. Too many omega-6s and not enough omega-3s can promote inflammation. Strive to include more omega-3-rich foods and minimize processed seed oils (like soybean or corn oil) to maintain a healthy balance.
Daily Usage Tips
For sautéing and baking at high temperatures, use stable fats like butter, ghee, coconut oil, and avocado oil, as they can withstand high heat without breaking down or forming harmful compounds. Avocado oil, in particular, has a high smoke point (around 500°F) and a mild flavor, making it an excellent choice for both searing and roasting. For sautéing and stovetop cooking at moderate temperatures, organic extra virgin olive oil is a great option due to its flavor and antioxidant content, just be careful not to overheat it. A simple way to gauge when your oil is ready is to add it to the pan over medium heat and wait until you can just begin to smell its aroma. At that point, quickly add your ingredients. You should avoid letting the oil ripple or smoke, as this indicates it’s breaking down.
Nut and seed oils, such as toasted sesame oil, flaxseed oil, walnut oil, pumpkin seed oil, and almond oil, are best used cold or unheated. These oils are delicate and can become unstable when exposed to heat. Instead, drizzle them over salads, cooked vegetables, or grain dishes just before serving to preserve their flavor and nutritional benefits. In particular, flaxseed oil and toasted sesame oil should never be heated, as they are especially prone to oxidation.
Selection Tips
When selecting oils, buy the highest quality organic products you can afford, as they are the backbone of many dishes. Look for oils stored in dark bottles because oxygen, heat, and light promote vitamin loss and rancidity. Good words to look for on the label include organic, first-pressed, cold-pressed (no heat used to extract the oil), and unrefined. Some oils list a date of manufacture and a “best used by” date. Words to avoid are expeller-pressed (a mechanical process that involves heat), refined, and solvent extracted/cold-processed (petroleum solvents are used to separate the oil from the food). If it doesn’t say “unrefined” on the label, it is most likely refined.
Health Benefits of Fats
Our bodies need fat to insulate us, keep us warm, and protect and hold our organs in place. Consuming fats helps us to feel grounded and gives us a sense of soothing comfort. When there is a healthy percentage of high-quality fat in a meal, it creates a lasting feeling of energy, fulfillment, and warmth. Signs of not consuming enough high-quality fats include brittle hair and nails, dry skin, always feeling hungry after a meal, and feeling cold. On the other hand, consuming an excess of fats and oils, especially heavily processed and refined kinds, can lead to weight gain, skin breakouts, high blood pressure, liver strain, and an overall feeling of mental, physical, and emotional heaviness.
Storage Tips
Keep oils in a cool, dark place- not out on the counter, next to your stove, or above your refrigerator, where it tends to be warmer. In most cases, oils are best kept in the refrigerator (especially those that are not to be heated when consumed). Check the label for the ideal storage temperature.
Which Fatty Acid is Best for a Healthy Body and What’s the Difference?
The differences between fatty acids come down to tiny molecular variations. Each fatty acid works wonders in its own unique way, which is why it is best not to think about one being better than the other. A good balance of all three is optimal for health.
Omega-3 Fatty Acids
Omega-3 fatty acids are among the most important fats for human health. They are best known for their ability to suppress inflammation, which is a key driver behind many chronic and degenerative diseases, including heart disease, arthritis, and cognitive decline. There are three main types of omega-3s:
Alpha-Linolenic Acid (ALA) – found in plant-based sources
Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)- found mainly in marine sources
ALA is considered an essential fatty acid, meaning the body cannot produce it on its own, it must come from the diet. While ALA can be converted into EPA and DHA, this conversion is inefficient, which is why it’s important to consume EPA and DHA directly when possible. These two forms are especially powerful in reducing inflammation, supporting heart and brain health, and maintaining cellular function.
Unfortunately, these omega-3s, especially EPA and DHA, are the most lacking in the standard Western diet, which tends to be overloaded with omega-6 fats from processed seed oils.
Food Sources of Omega-3s:
ALA: Flaxseeds, chia seeds, hemp seeds, walnuts, and their oils
EPA & DHA: Fatty cold-water fish like salmon, sardines, mackerel, herring, and anchovies; also available in fish oil and algae oil supplements
To support long-term health and reduce inflammation, aim to include fatty fish 2–3 times per week and incorporate plant-based sources of ALA daily.
Omega-6 Fatty Acids
Omega-6 fatty acids belong to the same polyunsaturated fat family as omega-3s, and they are also essential for health. The primary omega-6 fatty acid is Linoleic Acid (LA), which the body cannot produce and must obtain through food. However, unlike omega-3s which most people don’t get enough of, the typical Western diet provides far too many omega-6s, largely due to the widespread use of vegetable oils like soybean, sunflower, safflower, corn, and canola oil in processed and packaged foods.
While omega-6s are not inherently bad, balance is key. LA can promote inflammation if consumed in excess, especially in the absence of adequate omega-3s. This imbalance, common in many modern diets, can contribute to chronic inflammation, which is linked to serious health conditions such as heart disease, type 2 diabetes, arthritis, and Alzheimer’s.
Common Sources of Omega-6s:
Refined vegetable oils: soybean oil, sunflower oil, corn oil, canola oil
Packaged snack foods, salad dressings, fried foods, margarine
Some nuts and seeds (e.g., peanuts, pumpkin seeds), though these also contain beneficial nutrients
To support better health, aim to reduce intake of processed foods and refined oils, and prioritize cooking with healthier fats like olive oil, avocado oil, or ghee. At the same time, increase omega-3 intake to restore a more optimal balance and help reduce systemic inflammation.
Omega-9 Fatty Acids
Omega-9 fatty acids are the most abundant type of fat in nature and in our diets. Unlike omega-3 and omega-6 fats, omega-9s are not considered essential, because the body can produce them from other unsaturated fats when needed. However, that doesn’t mean they aren’t beneficial. Omega-9s still play important roles in supporting heart health, reducing inflammation, and promoting balanced cholesterol levels.
Omega-9s can act as a backup energy source when omega-3 or omega-6 fats are deficient, though relying on them as a substitute for essential fatty acids is not ideal and may lead to long-term imbalances. The most well-known omega-9 is oleic acid, found in olive oil, which is a key component of the heart-healthy Mediterranean diet.
Food Sources of Omega-9s:
Extra virgin olive oil
Avocados and avocado oil
Almonds, peanuts, and macadamia nuts
Animal fats, such as lard or tallow (in smaller amounts)
While omega-9s are widely available in the diet, choosing high-quality, cold-pressed oils and whole-food sources like avocados, olives, and nuts ensures you're getting these fats in their most health-supportive forms.
Balancing Fatty Acids for Health
All fatty acids hold enormous potential for the body because they are converted into other molecules that perform vital roles in regulating, mediating, inducing, and countering various body functions. It’s not that one omega is inherently bad and another good; rather, we need each in the proper proportions. The problem is that the typical American diet includes excessive Omega-6’s and Omega-9’s, which, if not balanced by Omega-3’s, drive up the inflammatory response, leading to numerous health issues over time.
Supplements and Dietary Sources
It is possible to quickly and effectively reduce much of the body’s inflammatory responses by taking EPA and DHA supplements. With inflammation reduced, better health is more readily achieved.
Sources of Omega-3, Omega-6, and Omega-9 Fatty Acids
Type Fatty Acid Food Sources
Omega-3 DHA, EPA, ALA Cold-water fish (salmon, tuna), flaxseeds, chia seeds, walnuts, hemp seeds
Omega-6 Linoleic Acid (LA) Soybean oil, sunflower oil, canola oil, safflower oil
Omega-9 Oleic Acid Olive oil, avocados, almonds, peanuts
Selection Tips
Remember to choose cold-pressed organic oils. They are the least likely to be damaged by high heat, chemical processing, and the removal of natural antioxidants.
By incorporating a balanced mix of these fatty acids into your diet and choosing high-quality sources, you can support your overall health and well-being.
