Fat Isn’t the Enemy, but Which One to Use?

Fats like butter, oils, and other alternatives have pros and cons depending on their source, composition, and how they are used.

Fats are an important part of the diet as they are a source of energy, increase nutrient absorption, build cellular membranes, regulate metabolism, assist with hormone production, and can control inflammation. Additionally, the brain is about 60% fat and needs Omega-3 fatty acids.

One recent trend, popularized by Bulletproof Coffee and Starbucks, is to add butter, coconut oil, olive oil, etc to coffee. These are only picking up on a tradition in many cultures to add fats to drinks. For instance, one Tibetan beverage is made with tea, yak butter, and salt. In Ethiopia, the Oromo people used to grind ripe coffee cherries, add them to animal fat, and then roll the paste in balls that nomads carried with them and consumed for energy.

This post will discuss some of the pros and cons of different fats.

Butter

Pros:

Rich Flavor: Butter adds a rich, creamy flavor to foods, making it a popular choice for cooking and baking.
Natural Source of Nutrients: It contains fat-soluble vitamins like A, D, E, and K, and conjugated linoleic acid (CLA), which may have health benefits.
High-Quality Fats: Choose grass-fed butter to get omega-3 fatty acids and antioxidants.

Cons:

High in Saturated Fat: Butter is high in saturated fat, which can raise LDL (bad) cholesterol levels and increase the risk of heart disease if consumed in excess.
Calorie Dense: It’s calorie-dense, which can contribute to weight gain if not consumed in moderation.
Lactose Content: Butter contains small amounts of lactose, which might be an issue for those who are lactose intolerant.

Practitioners of the ketogenic (keto) diet commonly put butter and MCT oil in their coffee. They testify that it slows digestion, increases satiety, and reduces the desire to eat.

Oils

Olive Oil:

Pros:

Healthy Fats: Rich in monounsaturated fats can help reduce the risk of heart disease.
Antioxidants: Contains polyphenols, vitamins E and K, and omega-3 fatty acids. According to the University of Utah Health, it fights inflammation, and disease, lowers the risk of stroke and cancer, and improves cholesterol and blood pressure.
Versatile: Suitable for cooking, dressing salads, and dipping bread.

Cons:

Caloric Density: High in calories, so it should be used in moderation.
Smoke Point: Extra virgin olive oil has a lower smoke point compared to refined oils, making it less suitable for high-heat cooking.

The Mediterranean Diet, which many claim is the healthiest diet on the planet, celebrates olive oil.

Coconut Oil:

Pros:

Medium-Chain Triglycerides (MCTs): The Journal of International Society of Sports Nutrition, observed that the polyphenols and Medium Chain Triglycerides (MCTs) present in coconut oil manage metabolism and body weight, further signifying their role in holistic wellness¹.
Antimicrobial Properties: Lauric acid in coconut oil has antimicrobial effects. Egyptians have long used it as a sunscreen. Ayurvedic medicine praises coconut oil as a holistic, “tridosha” balancer – nursing the fundamental bio-elements, “Vata”, “Pitta” and “Kapha”.²

Cons:

High in Saturated Fat: Contains a high amount of saturated fat, estimated at 90%, which can raise LDL cholesterol levels.
Controversial Health Effects: The long-term health effects are still debated among experts.

Coconut oil is one more oil used in coffee for weight loss. When substituting coconut oil for butter or vegetable shortening, use 25% less coconut oil than the amount of butter listed in the recipe due to its higher percentage of fat solids. Use refined coconut oil if you do not want a coconut flavor.³

Avocado Oil:

Pros:

Monounsaturated Fats: High in heart-healthy monounsaturated fats and vitamins.
Nutrient-Rich: Contains vitamins E and K.
High Smoke Point: Suitable for high-heat cooking methods.

Cons:

Cost: Generally more expensive than other oils.
Caloric Density: Like all oils, it is calorie-dense and should be used sparingly.

Mexican cuisine traditionally uses avocado oil.

Plant-Based Fats

Margarine:

Pros:

Lower in Saturated Fat: Typically lower in saturated fat compared to butter.
Variety: Available in various forms, including those with added plant sterols that can help lower cholesterol levels.

Cons:

Trans Fats: Some margarines contain trans fats, which are harmful to heart health (though many brands have removed trans fats).
Processed Ingredients: Often contains artificial additives and preservatives.

Plant-Based Butters:

Pros:

Vegan-Friendly: Suitable for those following a vegan diet.
Variety of Nutrients: Often made from nuts, seeds, or avocados, providing different types of fats and nutrients.

Cons:

Highly Processed: Some varieties may be highly processed with added oils and preservatives.
Caloric Density: Can be high in calories and fats, requiring moderation in consumption.

The American Heart Association recommends using margarine and other plant-based fats instead of butter. Additionally, since margarine is lower in calories than butter, it is allowed on calorie-restricted diets.

General Considerations

Pros:

Essential Nutrients: Fats are essential for absorbing fat-soluble vitamins and providing essential fatty acids.
Satiety: Can help increase feelings of fullness and satisfaction in meals.
Energy Source: Fats are a concentrated source of energy.

Cons:

Overconsumption Risks: Excessive intake of any type of fat can lead to weight gain and other health issues.
Quality Matters: The health impact depends on the type of fat and the overall quality of the diet.
Balance Needed: It’s important to balance fat intake with other macronutrients and choose healthier fat sources.

Choosing the right type and amount of fat to include in your diet can help optimize health benefits while minimizing potential risks. It’s always best to consult with a healthcare provider or nutritionist to tailor dietary choices to individual health needs and goals.