Fact or fiction? Let's take a look at the myths surrounding the fats in our diet.
Myth 1
Butter is healthy because it is natural
FABLE
Butter may contain high levels of saturated fat, also known as hard fat. About 70% of butter is hard fat. Hard fat has been found to be harmful to health. Saturated fat increases levels of “bad” LDL cholesterol, which narrows blood vessels. Natural does not always mean healthy.
Myth 2
Olive oil is a better choice than canola oil
FABLE
There is nothing wrong with olive oil per se. However, based on its fatty acid composition, canola oil is a better option. Canola oil contains omega-3 and omega-6 fatty acids in a better ratio. In addition, canola oil is more heat-stable.
Myth 3
It's best to avoid light spreads
TRUE
When choosing vegetable oil-based spreads, it’s best to opt for the fattier version. When selecting a spread, pay attention to the quality and amount of fat. Choose a vegetable oil spread with a fat content of at least 60%.
Myth 4
Coconut oil is healthy because it is a vegetable fat
FABLE
Although coconut oil is a vegetable fat, it is a saturated fat. Up to 90 percent of the fatty acids in coconut oil are saturated fatty acids. There are many claims and beliefs about the health benefits of coconut oil, but studies have not been able to confirm their validity. According to research, coconut oil does not improve health.
Myth 5
Fat is high in calories, so you should avoid it when trying to lose weight
TRUTH AND FICTION
Even people trying to lose weight need fats in their diet. The body needs essential fatty acids, which can only be obtained by eating soft fats. People trying to lose weight should also get 25–40% of their daily energy from fats. However, the claim is true in the sense that people trying to lose weight should avoid saturated fats and excessive calorie intake.
Myth 6
You should eat a variety of fats
FABLE
The body doesn't need saturated fats for anything, so you should avoid eating them. When it comes to soft fats, the most important thing is simply to include them in your diet. You can easily incorporate a variety of soft fats by including, for example, vegetable oils, seeds, nuts, and fatty fish in your diet. If it’s difficult to add soft fats to your diet, using just canola oil is sufficient. Canola oil contains just the right amounts of both essential fatty acids, and those who use it do not need to supplement their fatty acid intake from other sources.
Myth 7
You can tell by the fat whether it's hard or soft
TRUE
If fat hardens in the refrigerator, it is a hard fat. If the fat remains liquid, it is soft. For example, coconut oil, which is a vegetable fat, hardens in the refrigerator, so it is a hard fat. Canola oil, on the other hand, remains liquid regardless of temperature changes.