For years, fatshave had a bad reputation, but people are realizing that healthy fats are oneof the essential components of the human diet. Fats and oils are very similar,but most fats are solid at room temperature and most oils are liquid at roomtemperature.
Ghee
Ghee is atype of clarified butter that’s used for cooking in many parts of SoutheastAsia. It’s produced by melting butter into a concentrate and skimming the milkfat off the top. Since it’s acombination of pure fats, it doesn’t need to be refrigerated. Ghee can last for months or years withoutrefrigeration.
As a fat,ghee is rich in healthy fat-soluble vitamins A, D, E, & K, which help topromote bone and brain health and to boost the immune system. It also converts fiber into butyric acidwhich is beneficial to intestinal bacteria.
Since gheeis lactose-free after all the milk residue has been simmered off, it’s also an alternativefor lactose intolerant individuals that can’t digest butter.
Avocado Oil
Avocado oilis made from the fleshy pale yellow pulp around the avocado pit. It’s one offew edible oils not derived from seeds or pits. Although the nutritional valueof avocado oil is similar to olive oil, avocado oil is lighter and less bitter.
Avocado oilhas a very high smoke point; the refined oil can reach 520 degrees (F) and the smoke point of unrefined avocado oilis 400 degrees (F). The exact smoke point depends on how the oil has beenprocessed and how it has been handled before it reaches stores and kitchens.Avocado oil can be used for grilling and pan roasting as well as saladdressings. Organic, unrefined avocado oil is the healthiest choice to use forcooking.
Tallow
Tallow is aform of rendered animal fat, usually made from beef, although there are alsovegetarian versions also available. Ifyou’re using beef to make tallow, the healthiest tallow comes from grass-fedbeef, not grain-fed beef. This prized animal fat comes from suet, a hard fatfound around the kidneys and other organs of a carcass. After melting down thesuet and removing the impurities, it becomes tallow. Solid, odorless and whiteat room temperature, tallow can be stored in an airtight container in a cool,dark location and has a long shelf life.
Recently, research has confirmed that tallow from grass-fed cattle is a potent source of the notoriously healthy omega fatty acids.Tallow isoften used for frying foods, since it has a high smoke point of 420 degrees (F).In addition, it can also used for making certain soaps and candles.
Coconut Oil
Coconut oilwas first developed in South Asia and in the South Sea Islands as a commercialvegetable oil. Touted later in the 1970s by US doctors and scientists asunhealthy, it disappeared and was almost impossible to find in Western culturesfor several years. Recently redeemed as a beneficial source of medium-chainfatty acids, coconut oil is making a comeback.
Recentresearch shows that almost half the fatty acids in the oil are lauric acid, acomponent known for its anti-bacterial, anti-fungal, and anti-viral properties.Hence, coconut oil is often used to treat people with autoimmune diseases aswell as thyroid and metabolism problems.
The oil istaken from the copra, the dry inner pulp of the coconut, and has a long shelflife. Unlike other oils it has a high melting point of 76-78 degrees (F). It’san off-white, dense oil that doesn’t need to be refrigerated but needs tostored in a cool, dark place. Refined coconut oil is the best choice forcooking. Unlike most oils, it is often solid at room temperature.
Lard
Lard got abad reputation years ago, but has been making a come back recently. Similar totallow, it’s a form of rendered animal fat, except it’s made from pig. The healthiestlard comes from a pastured or foraged pig, not a pig that lives indoors. After it’srendered, lard needs to be refrigerated or it will turn rancid.
Oleic acid,the main fatty acid in lard, can decrease your risk of breast cancer, and isassociated with a decreased risk of depression. Lard also contains high levelsof Vitamin D, a fat-soluble vitamin that helps prevent colds and flu during thewinter. Humans can get vitamin D from the sun, but they can’t absorb as much asthey need. Pigs on the other hand, if they live outside, absorb large amountsof Vitamin D in the fat under their skin.
Lard is usedfor frying foods like chicken or hash browns, and making flaky pie crusts andpastries.
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