There are three (3) types of fats and oils. But what is the difference, and are some all “bad” and some all “good?”
Not really. It's all about balance.
The word “fat” is a general term, the scientific term being “lipid.” Lipids include natural oils, waxes, and steroids. All oils are fats, but not all fats are oils.
Let me explain.
Oils are fats that are liquid at room temperature, because of a higher percentage of monounsaturated and/or polyunsaturated fats. The “unsaturated” part is what makes them liquid. Fats are solid at room temperature because of having a higher percentage of saturated fats.
There is no oil or fat that is strictly saturated or unsaturated. All oils and fats are a combination of saturated and unsaturated parts.
The more saturated a particular fat is, the higher the melting point. “Melting point” refers to the temperature at which a substance will melt. For example, butter has a melting point of about 90 degrees F. This is why butter is solid at room temperature. On the other hand, olive oil, which becomes partially solid in the refrigerator (40 degrees F), will melt once you put it at room temperature, around 70 degrees F.
Are some fats healthier than others?
The unsaturated fats are more “heart healthy.” However, our bodies need some saturated fat to be healthy. Thus, limiting your saturated fat to 10% of total calories from fat is considered optimal.
Another crucial point is that certain types of polyunsaturated fats are anti-inflammatory. For example, the omega-3s are anti-inflammatory. In contrast, the omega-6s are proinflammatory, if there are too many of them in the diet. The ratio is important for good health. An ideal ratio of omega 6 to omega 3 is about 4:1. Thus, omega-6 fats are essential, but balance is important.
Below is a list of fats/oils that are categorized by the type of fat they are primarily composed of. Fats are not composed of all one or the other. For example, olive oil has 10 grams of monounsaturated, 1 gram of polyunsaturated, and 2 grams of saturated fat. Olive oil starts to get solid in the refrigerator. Canola oil, on the other hand, has 9 grams of monosaturated, 4 grams of polyunsaturated, and 1 gram of saturated fat. Thus, canola oil stays liquid in the refrigerator.
Sources of Mainly Saturated
Butter
Coconut Oil
Lard
Beef Fat or Tallow
Shortening (Artificially Saturated using a scientific process known as “partial hydrogenation”)
Best Sources Monounsaturated
Olive oil
Canola Oil
Avocado Oil
Nut Oils (Almond, Cashew, Macadamia, Pecans)
Peanut Oil (peanuts are classified as legumes/beans)
In a future article, I will go more in-depth about each individual type of fat. All fats are essential to good health.
I will also discuss in future articles the differences between Omega-6 and Omega-3 oils. They are both important, but ratio DOES matter.
The anti-inflammatory properties of Omega-3s can be therapeutic in treating children with autism and ADHD, especially if they are deficient in the diet. Stay tuned for more…
Other Posts of Interest by Homeschooling Dietitian Mom
Of all of the superfoods, blueberries are one of my favorites. And living in Oregon, we sure do get plenty of them. But what exactly makes blueberries superfoods? And what are some of the ways you can eat them?
Here are at least 5 reasons blueberries are superfoods.
Interesting facts about blueberries:
More species of blueberries exist in North America than in any other continent in the world.
Blueberries have the highest antioxidant capacity of any of the popular fruits and vegetables.
Specifically, blueberries are rich in the phytonutrients known as anthocyanins.
Antioxidants are just what they say they are: “anti”, meaning they work against, “oxidation.”
Oxidation is a process that results in the breakdown of cells. For example, the reason bananas, apples, and potatoes become brown when open to the air is because of oxidation.
Thus, antioxidants prevent cell damage in the body, an example of which is cancer.
Blueberries are an excellent way to reduce your risk of cancer and other age-related diseases.
Blueberries are low in calories. One cup only contains about 80 calories.
These tasty fruits are a good source of fiber, providing 4 grams per serving.
They are also high in vitamin C and a good source of potassium.
As with all fruit, blueberries are high in water (85%). Thus, blueberries hydrate your body naturally.
Blueberries taste delicious and make many other foods more tasty. For example, add some blueberries to your pancake or waffle batter the next time you're fixing breakfast. Or just add the blueberries on top.
Add blueberries to your favorite smoothie in the morning. You can freeze blueberries to increase their shelf life. This is great in the summer because the coldness of frozen berries makes the smoothie more refreshing on a hot summer day.
Add them to your favorite cereal or to plain yogurt to spruce them up AND make them more nutritious.
This is at least 5 Reasons why blueberries are superfoods. Can you think of any more reasons?
An anomaly is an irregular or unusual event, occurrence, or characteristic. In the Bible, many apparent anomalies exist. For example, the term “Giant” or “Nephilim” appears throughout the Old Testament. This has caused much debate among theologians due to it being a seemingly anomalous concept within Biblical texts. Today I am going to focus specifically on use of the word “Giants” in the Bible.
Does the Bible really mention Giants?
Yes, it does! At least 20 different times in the King James Version of the Bible, the words “giant” or “giants” are named. Genesis 6 is the most well-known verse that discusses the Giants. But there are many references as well. Below are the references I found doing a quick search in the online Strongs Concordance for the KJV.*
Genesis 6:4
Numbers 13:33
Deuteronomy 2:11, 2:20, 3:11, 3:13
Joshua 12:4, 13:12, 15:8, 17:15, 18:16
2 Samuel 21:16,18,20,22
1 Chronicles 20:4,6,8
Job 16:14
*I am not a “King James Version” only person. But I chose to use this version today because of the fact that it uses “giant” when describing these Biblical anomalies despite that the words in the Hebrew Lexicon are “nphyl” or “rapha.'”
Where did the Giants in the Bible come from?
The Bible doesn't specifically mention where they came from. However, according to Genesis 6:4 they existed before the Great Flood:
“There were giants in the earth in those days; and also after that, when the sons of God came in unto the daughters of men, and they bare children to them, the same became mighty men which were of old, men of renown.” (KJV – Public Domain)
Numbers 13:33 refers to the report of the leaders of Israel whom Moses sent to spy out the land of Canaan:
“And there we saw the giants, the sons of Anak, which come of the giants: and we were in our own sight as grasshoppers, and so we were in their sight.” (KJV – Public Domain)
Two spies, ancient Israelites carry a bunch of grapes of Canaan from the Promised Land
2 Samuel 21:16-17a
“And Ishbi-benob, which was of the sons of the giant, the weight of whose spear weighed three hundred shekels of brass in weight, he being girded with a new sword, thought to have slain David. But Abishai the son of Zeruiah succored him, and smote the Philistine, and killed him.” (KJV – Public Domain)
1 Samuel 17:4-5, 49-51
“And there went out a champion out of the camp of the Philistines, named Goliath, of Gath, whose height was six cubits and a span. *And he had an helmet of brass upon his head, and he was armed with a coat of mail; and the weight of the coat was five thousand shekels of brass.” (KJV – Public Domain)
“And David put his hand in his bag, and took thence a stone, and slang it, and smote the Philistine in his forehead, that the stone sunk into his forehead; and he fell upon his face to the earth.So, David prevailed over the Philistine with a sling and with a stone, and smote the Philistine, and slew him; but there was no sword in the hand of David. Therefore, David ran, and stood upon the Philistine, and took his sword, and drew it out of the sheath thereof, and slew him, and cut off his head therewith. And when the Philistines saw their champion was dead, they fled.” (KJV – Public Domain)
*9 feet 6 inches
David's Slingshot with 5 Smooth Stones.
Amos 2:9
“Yet I the Amorite before them, whose height was like the height of the cedars, and he was strong as the oaks; yet I destroyed his fruit from above, and his roots from beneath.”
Giant Chart – Creative Commons License 2023
Are there other places Giants are mentioned besides the Bible?
Absolutely! Myths and legends abound throughout the entire world:
Canada
United States
China
Israel
Greece
Turkey
Iraq (Babylon)
Afghanistan
Norway
United Kingdom
In fact, even a cursory search of the internet will lead to so many references to giants that it's hard to know where to start. For example, on National Geographic's website, there is an article discussing Stonehenge, it's apparent age as well as some of the “myths and folklore” surrounding how it was built:
“According to folklore, Stonehenge was created by Merlin, the wizard of Arthurian legend, who magically transported the massive stones from Ireland, where giants had assembled them.” Stonehenge | National Geographic
Giant Building Stonehenge
Native Americans have SO MANY stories that a serious truth-seeker would be hard-pressed to not take them seriously. Legend, myth, or “fairy tale,” if these stories go back thousands of years, ALL OVER THE WORLD, in my opinion, there is a strong indication of their validity.
“The tradition of the Choctaws . . . told of a race of giants that once inhabited the now State of Tennessee, and with whom their ancestors fought when they arrived in Mississippi in their migration from the west. … Their tradition states the Nahullo (race of giants) was of wonderful stature.”
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