Natural oils and fats are vital for maintaining a healthy body.

Fats and oils are often identified with obesity (out of misunderstanding), and we tend to avoid them, even though natural fatty foods are essential to our health.

Adding natural emulsifiers or small quantities of natural oils & fats, like olive oil, ghee butter, coconut oil, avocado, and homemade natural sauces. All the natural sauces are suitable emulsifiers. Lemon, vinegar, olive oil, ghee, coconut oil, mustard, honey, avocado, and egg yolk are excellent emulsifiers mixed with oils/fats.

Types of Fats\oils and where they are found. 

Contrary to popular belief, all-natural oils, including saturated fat, are essential and healthy for the body. (Provided the animal receives a natural diet for it, without chemicals, hormones, and growth promoters)

• Monounsaturated oils. (From a plant source)
  • Found in - avocados, olives, olive oil, and rapeseed oil. Almonds, cashews, hazelnuts, peanuts, pistachios, and spreads made from these nuts. 
• Polyunsaturated oils/fats. (From a plant source as well as from fish and seafood)
  • Found in - Oily fish, corn oil, sesame oil, soy oil, and spreads made from those oils: Flaxseed, pine nuts, sesame seeds, sunflower seeds, and walnuts.
  • Omega 3 and Omega 6 are in this group. The ratio between Omega 3 and Omega 6 is significant.
  • The typical Western diet is low in Omega 3 fatty acids. (Essential to our immune system) 
• Saturated fats. (Except for coconut oil, usually animal fat) 
  • Found in - Mostly animal fats like sausages, ham, burgers, fatty meat, hard cheese including cheddar, whole milk and cream, butter, lard, ghee, suet, palm oil, and coconut oil.
•  Trans-fats. (Usually hydrogenated vegetable oils or overheated oils - Avoid whenever possible.
  •  Found in - Over-fried foods, (hydrogenated) takeaway food, snacks like biscuits, cakes or pastries, and margarine.

We need to eat natural oils and fats regularly for three primary reasons.

Link: Calories cannot disappear but can be redirected as uncounted.

To lose weight, it is necessary to eat natural fats and oils. The main problem is that animal foods are often processed, and the fat accumulated in animals contains endotoxins that are often not destroyed in cooking.

1. Vitamins E, D, A, and K are soluble in fat and natural oils and are essential for proper metabolism and the immune system. Avoiding eating natural oils and fats is a mistake.
   1. Vitamin D and omega-3 fatty acids are essential for the immune system in preventing inflammatory processes.
2. Absorption and regeneration of the gut wall tissue require emulsified foods containing natural oils and fats.
   • The bile (produced in the liver) is a greasy, alkaline base fluid that contains cholesterol, and its function is, among other things, to neutralize the acidity that comes from the stomach.
3. Fat is an energy reserve for distress and an integral part of many tissues (such as brain tissue, all cell membranes, and many hormones). So instead of synthesizing them, it's better to get them ready.

Coconut oil is saturated fat from the plant, which has health benefits and a high smoking point.

What are the harmful types of fats and oils?

Hydrogenated plant-based solidified vegetable oils. (Such as margarine) Transfats oils, refined with heating or recycled oils. These are incredibly toxic and prohibited.

• Hydrogenated fats also cause increased obesity compared to natural oils, with the same amount of calories. Unfortunately, many industrial products contain these toxic trans fats.

Why are saturated fats (mainly from animals) mistakenly considered harmful to our health?

Animal foods, most of which are industrialized, often contain concentrated proteins that are difficult to digest. They damage blood vessels, and the heart in high doses, so confusing and attributing the damage to saturated fats is straightforward.

• When the animal, meat, poultry, and fish receive an unnatural diet, including hormones, growth promoters, antibiotics, and industrialized food, the quality of the meat, milk, and eggs is low and contributes to chronic morbidity.
• The main problem is that almost all the animal products we consume today are industrialized.
• Organic beef, which feeds on grass or poultry grazed in meadows and fish, lives in clean water and receives a natural diet without additives, yielding excellent and healthy produce. These products taste even better than industrialized ones but are expensive and unavailable in many places worldwide.
  • Range-free chickens lay exceptionally high-quality eggs with orange yolks compared to the industrialized egg's pale yellowish discoloration.
• Purified ghee butter from grass-fed cow's milk and cold-pressed organic coconut oil have very high nutritional values, even though they are saturated fats.

Is fat milk better absorbed than lean milk? (The answer is "YES")

• I could not find an answer to that question. One can find articles supporting this line of thinking without a clear explanation.
• I believe the answer is that fat milk facilitates emulsification. Without fats, the digestive system cannot adequately absorb the proteins in the milk. Therefore, it spikes a higher insulin response than fat dairy.

Chemistry - What are Emulsions? (3:08 m) 

The gastrointestinal emulsification process affects the routing of nutrients and the body's ability to regenerate cells.

The portion of food dedicated to tissue regeneration varies depending on the body's requirements and diet quality and quantity. The rest is converted into energy and fat and influences body weight. Surprisingly!  - Processed foods make us gain weight much faster than the same equal calories of natural foods. Not all calories are equal. The "calorie is a calorie" tautology is wrong.

Every food and beverage has two options for routing within the digestive system.

1. To become available energy for immediate exploitation. (Or fat storage.)
2. To be used for building tissues & long-term maintenance. 

This process has tremendous significance for our overall health, appearance, and maintaining optimal weight for our body.

• Adding moist dietary fiber and natural oils/fats or sauces with good live bacteria might redirect the nutrients to other non-energy purposes.
• Calories from processed foods are usually not suitable for regeneration and make us gain much faster than the same equal calories of natural, unprocessed foods.
• The bile fluid (produced in the liver) and digestive enzymes secreted from the pancreas emulsify all the fats we eat.

Improper emulsification is like cleaning a greasy pot without dish soap. (Impaired absorption of nutrients in the gut.)

• People (also children) with fatty liver produce less bile than healthy ones. Many people suffer from gallbladder blockage over the years, which may develop into inflammation. However, it also means a low flow of bile when needed for digesting fatty foods.
• Modern eating habits force the pancreas to work very hard.
• This overload may lead to insulin resistance and diabetes. Low levels of pancreatic enzymes cause difficulty in the emulsification process.

Prominent Food Emulsions.

Oil-in-water emulsions are found in everyday food products:

• Crema (foam) in espresso–brewed coffee oil in water is an unstable emulsion.
• Mayonnaise and Hollandaise sauces.
• Homogenized milk is an emulsion of milk fat in water, using milk proteins as the emulsifier.
• Vinaigrette – an emulsion of vegetable oil in vinegar.
• Cheese products include emulsifiers. (milk is an emulsion.)
• Most cakes and ice creams are emulsions.
• Most sauces are emulsions. (Lemon, vinegar, honey, mustard, egg yolk, and avocado are excellent natural emulsifiers. (Enabling to mix between oils/fats and water.) No wonder sauces are made of them.
• Many processed foods contain artificial emulsifiers. (Chemicals that act as emulsifiers.)
• Many pastries containing fat are emulsified. (Usually by margarine.)
• Butter – an emulsion of water in the butterfat
• Margarine. 

The emulsion process in the food industry serves many vital roles:

• Emulsions smooth the texture of most solid foods and act as a stabilizer.
• Emulsions prolong shelf-life.
• Artificial emulsifiers (used in many food products) have significant side effects because they do not act as natural emulsifiers.

A healthy diet requires a measured intake of natural fats and oils. The quality of animal fats (saturated fats) depends mainly on the animal's diet.

Natural oils and fats are vital for maintaining a healthy body.

1. What is the most recommended oil for baking, frying, and cooking?

There are dozens of types of oils, most of which also have a different aroma. A little confusing for consumers on how to choose the most suitable oil.

 Apart from the taste and aroma, the oil's smoking point is the primary consideration. (Oil tends to burn at high temperatures)

 Olive oil is the oil suitable for all types of cooking and baking.

 Canola oil is a tasty and relatively inexpensive oil.

 I prefer to use butter for baking and frying because of its rich taste.

See my suggested, most suitable answer »

A more detailed explanation:

1. The most suitable answer is answer number 1.
The oil we use must be adapted to the type of cooking. Seasoning salads do not require oil with a high smoking point, so olive oil (and the like) are a great choice. For baking and frying at high temperatures, using oil (or fat) with a high smoking temperature, such as Ghee (clarified butter), coconut oil, grapeseed oil, peanut oil, and more, is mandatory.