🌿 Fats, Oils & Health: A Complete Guide for Healthy Living
🧈 What Are Fats?
Fats are essential macronutrients that:
- Provide energy
- Support cell growth
- Help absorb vitamins (A, D, E, K)
- Protect organs and help in hormone production
🔹 Types of Fats
| Type | Examples | Health Impact |
|---|---|---|
| Unsaturated Fats (good fats) | Olive oil, nuts, avocados, flaxseed, cold-pressed oils | Lower bad cholesterol, good for heart |
| Saturated Fats | Ghee, butter, coconut oil | OK in moderation; excess may raise LDL |
| Trans Fats | Packaged snacks, fried fast food, margarine | Bad for heart; should be avoided |
🛢️ Cold-Pressed Oils: What Are They?
Cold-pressed oils are extracted by crushing seeds or nuts without heat or chemicals, preserving nutrients and antioxidants.
✅ Advantages of Cold-Pressed Oils
- Rich in nutrients (Vitamin E, Omega-3 & 6)
- No added chemicals or preservatives
- Better digestion and liver-friendly
- Retain natural aroma and flavor
- Anti-inflammatory & antioxidant properties
- Lower cholesterol levels
🪵 Cold-Pressed vs. Wood-Pressed Oil: Which Is Better?
Both are natural, but here’s the difference:
| Feature | Cold-Pressed | Wood-Pressed (Kachi Ghani) |
|---|---|---|
| Extraction | Machine press without heat | Wooden churns, slow speed |
| Temperature | < 40°C | < 40°C (even slower, less friction) |
| Nutrient loss | Minimal | Least, due to slow speed |
| Shelf life | Slightly higher | Natural, shorter |
| Taste & aroma | Mild | Earthy, stronger aroma |
💡 Verdict: Wood-pressed oil is slightly better if made fresh and sourced locally. But both are good. Prefer organic, chemical-free options.
🧈 Ghee vs. 🫒 Olive Oil: Which Is Better?
| Criteria | Ghee | Olive Oil |
|---|---|---|
| Type | Saturated fat (healthy in moderation) | Monounsaturated fat |
| Smoke Point | High (good for cooking) | Moderate (Extra Virgin – for salads/dips) |
| Nutrients | Rich in CLA, butyric acid, Vit A & E | Rich in Vit E, Omega-9, antioxidants |
| Best For | Indian cooking, Ayurvedic use | Mediterranean diet, salad dressing, light sauté |
| Weight loss | CLA in ghee may help reduce fat | Helps reduce belly fat and improve metabolism |
💡 Conclusion:
- Use ghee (1 tsp/day) for Indian cooking, especially for diabetics and fatty liver patients — helps digestion, joint health.
- Use extra virgin olive oil raw for salads or sprinkle on dishes. Avoid heating it at high temperatures.
🌟 Top Cold-Pressed & Wood-Pressed Oil Brands in India (2025)
🏆 Best Cold-Pressed Oils (Mustard, Groundnut, Coconut, Sesame):
- Wood Pressed by Anveshan
- Organic India Cold Pressed Oils
- Puvi Cold-Pressed Groundnut & Sesame Oil
- Daana Organic Wood Pressed Oils
- 24 Mantra Organic Oils
🏆 Best Ghee Brands (A2 & Desi Cow):
- Two Brothers Organic Farms A2 Ghee
- Vedic Ghee (Bilona method)
- Gau Organics A2 Ghee
- Anveshan A2 Ghee
- Patanjali Cow Ghee (budget-friendly option)
🏆 Best Olive Oil Brands:
- Figaro Extra Virgin Olive Oil (widely available)
- Disano Extra Virgin Olive Oil
- Borges Extra Light Olive Oil
- Del Monte Extra Virgin
- Colavita (imported, premium)
🔑 Summary for Healthy Fats Use (Ideal for My Clients 💚)
| Use Case | Best Fat |
|---|---|
| High heat cooking | Ghee or wood-pressed mustard oil |
| Light sautéing | Groundnut or coconut cold-pressed oil |
| Raw use (salad) | Extra virgin olive oil |
| Low cholesterol support | Olive oil, flaxseed oil |
| Ayurveda healing | Ghee (preferably A2 bilona) |
Best foods for essential fats
Omega 3 – Chia, Flax, Hemp, Pumpkin, Walnut
Omega 5 – Corn, Safflower, Sunflower, Sesame
GLA – Blackcurrent seeds, Borage oil, Evening primose
Arachidonic- Meat, Dairy products, Eggs, Squid
EPA & DHA – Salmon, Mackerel, Herring, Sardines, Tuna, Marine Algae, Eggs.