TLDR;
- Most animal fats are saturated
- Most plant fats are unsaturated
Saturated Fats
- Liquid at room temp
Mono-unsaturated fats
Peanut butter, Almonds, Cashews, Hazelnuts, Peanuts, Pasticcios, Rapeseed Oil, Olive Oil, Olives, Avocados
Poly Unsaturated fats
Oily fishlike kippers, makarel, salmon, Rapeseed Oil, Sunflower Oil, Corn Oil, Walnuts, Pinenuts, Sesame seeds, sunflower seeds
Saturated fats
Sausage, Ham, Burgers, Butter, Bacon, Hard cheese, Whole Milk, Cream, Ice cream, Palm oil(!), Coconut oil(!)
- Solid at room temp
- High Smoke point
Trans fats
Fried foods and takeaways, snacks, biscuits, margarine
- Should be avoided
- Naturally occurs in Beef and
- When heated up, Olive oil turns into trans fat
Tips
- Use plant oils for cooking
- Limit your deep frying
- If your oil smoking, don’t use it
- If the oil smells bad, don’t use it
- If oil is stored for too long, it oxidizes or becomes rancid
- Don’t reuse or reheat cooking oil