The Pitfalls in Vegetarian Nutrition (3) -- Fats

Fats, in modern nutrition context,

Fresh raw coconut milk
does not cause artery blockage.

attracts a lot of negative remarks. 

Modern degenerative diseases are closely linked to fats. 

To name a few: cardiovascular diseases, diabetes, obesity, cancers.

Fats has been caught in between 

the dilemma of being good and evil. 

On the dining table, 

it enhances the tastiness and flavours of food; 

in the operation theatre, 

it’s the culprit for arterial blockage, insulin resistance and inflammation.

Given the situation, 

some people choose to 

indulge in temporary palatal pleasure, 

totally ignore the consequences of 

high fat consumption in their diet. 

Some people, 

for the sake of their healthfulness, 

will altogether avoid fats, 

to the extent of not even 

touching a drop of oil in their daily meals. 

Some people would think, 

mid path should be the way, 

and constantly juggle for the right dosage of fat intake..

However, from nutrition point of view, 

all above are not appropriate.

Plain ignoring of the consequences of fat intake 

is definitely not a rational approach. 

Avoiding all fats in diet, 

may avoid the bad consequences of fats, 

but will eventually leads to malnutrition 

– because fat is an essential nutrient 

which does not only provides calories, 

but also balances hormones and 

upkeeps the agility of the brain etc.

Then, 

why would a mid path approach to fat consumption 

be inappropriate?

The critical point is that, 

many people do not know 

how to differentiate in between good oil and bad oil. 

If it’s good oil, 

it can be taken more, 

to reduce cholesterol, 

to prevent cardiovascular diseases, 

to manage weight and 

to improve immunity. 

If it’s bad oil, 

even a little bit will cause 

hormonal imbalance, 

inflammation, 

accumulation of subcutaneous and visceral fats, 

destruction of gut flora etc. 

Therefore, in this context, 

moderation intake of fats indiscriminately 

does not truly solve the problem.

What is good fat and what is bad fat?

Good fats must comprise of 

the following properties altogether concurrently:

(A) Plant-based: 

Plant based oil does not contain cholesterol and 

is rich in unsaturated fatty acids 

which balance hormones and fortify immunity. 

Although some plant oils (e.g. coconut and avocado) 

contains saturated fatty acids, 

these saturated molecules are of short and medium chains. 

They are easily combusted and metabolized in the body 

and will not accumulate in blood vessels, organs and under the skin, 

leading to health hazards.  

In fact, these short and medium chain fatty acids 

can uplift metabolic rates for internal balances. 

Conversely, animal based fats 

are rich in long chain saturated fatty acids 

which are very difficult to metabolized and 

are easily deposited in the body 

causing obesity and internal blockages. 

Moreover, animal fats is concentrated with toxins 

such as stress hormones, pesticides residues, antibiotics etc.

(B) Non-high heat treated: 

Once unsaturated fats are subject to high heat (above 120C), 

the molecule will either 

be destroyed, leading hormonal and immunity imbalance, 

be transformed into transfat, leading to metabolic disorder, or 

become a carcinogen! 

Some people think that plant oils are always safe, 

but when plant oils are subject to high heat stir-fry or deep fried, 

the consequences may be worse than that caused by animal fats.

(C) Non-processed: 

This is specifically referring to man-made margarine. 

When plant oil is subject to processing, 

transfats will be generated. 

Transfat is not digestible and 

cannot be metabolized by the body. 

It is treated as a toxin by the body and 

hence will cause hazards to the body.

Therefore, the appropriate way to consume plant oils, 

is to avoid high-heat stir-fry, deep fry, baking and grilling. 

To consume plant fats safely, 

it’s recommended that 

we consume raw nuts and seeds, 

apply cold pressed oils in salad, boil, 

double boil, blanch, steam and stew.

Now that we know how 

to differentiate bad and good fats, 

there is no need to be fearful about fats, 

and we can confidently consume fats to nourish our body!

With metta,

Kee Yew

pureland2012-at-gmail.com

{Learning Holistic Wellness for Wisdom and Compassion}