Table of Contents
Fat is one of the three macronutrients, along with carbohydrates and protein, that is essential to life. They are an important source and store of energy, help maintain healthy skin and hair, regulate body temperature and much more.
They are also essential to the life of the chef!
History
We have been consuming fats from animals, nuts and fruits since pre-history. It seems likely that at the advent of agriculture, animal fats would have been the most consistently acquired, and prized for both its use in cooking and as a preservation technique. The first oils followed soon after, with the earliest evidence of pressing machines dating to around 5000 years ago in the Indus Valley, as well as Greece.
The rise of processed foods and ‘industrial fats’ was initially limited by the difficulty of the canning process, and it was not until after World War Two that the modern way of eating really took off. Although ‘good vs bad’ fats is a complex topic that we will get to shortly, it seems clear from the high rates of obesity in the West that something has gone seriously wrong with our relationship with fats and with food in general. Time will tell if there is a path out of this.
Nutrition
Fat is an essential part of our diet as a concentrated source of energy, but it has many uses beyond that.
- Certain vitamins (A, D, E, and K) are fat-soluble, meaning they require fat to be absorbed and utilized by the body. Fats act as carriers for these vitamins, ensuring their absorption and contributing to overall health.
- Subcutaneous fat (fat under the skin) acts as an insulator, helping to regulate body temperature and prevent heat loss.
- They also help maintain healthy skin and hair by providing essential fatty acids that support cell structure and maintain moisture.
Not all fats are created equal and there is ample evidence that saturated fats, found in things such as beef, dairy and highly processed foods, contribute to dangerously high cholesterol. However, it is important to note that foods that are high in unsaturated fats (nuts, olive oil, fish) and very good for you, also have a small percentage of saturated fats too, so putting too much insistence on reducing fat consumption can backfire.
Perception
Fats are incredibly important to the enjoyment of food, and they serve two functions:
- Fats coat the tongue, meaning that the flavour compounds stay in contact with our taste buds for longer, essentially prolonging and intensifying the experience of eating.
- A lot of aromatic compounds, mainly those found in spices and woody herbs, are hydrophobic and only soluble in fat. This is why spices are commonly bloomed in oil and it is why fat is crucial for extracting the most flavour out of food.
Sources
Oils
- A good olive oil can be a game changer in cooking. Although they can be pricey, they don’t have to be. Experiment to find one that works for you. Avoid flavoured oils as this is often used to mask the taste of a poor-quality product. Store it away from sunlight and somewhere without temperature fluctuations, which would encourage it to go rancid.
- It’s handy to have a good quality neutral oil too, for things that you don’t want to taste like olive oil; canola, groundnut (peanut) and grapeseed are all good choices.
Butter
Butter is a beautiful emulsion that has been enjoyed for millennia, and its various uses warrant a separate post entirely. Just like with oils, quality matters and it is well worth shopping around for what works best for you.
Animal fats
Like other fats, animal fats are useful as both a cooking medium and a flavouring. As a lot of aromatic compounds are fat-soluble, animal fat will taste most distinctly of that animal, and it is why fattier cuts have more flavour than leaner meat (think chicken thigh vs breast) and why good marbling is so highly prized.
There is definitely much more of this topic to get into, but that will be all for today! I highly recommend Samin Nosrat’s amazing book, ‘Salt, Fat, Acid, Heat’ to dive further into this topic. If you have enjoyed this, please consider subscribing to the newsletter below or following along on Instagram @tastingnotesblog.
Thank you so much and have a great day!