good fat bad fat
Dietary fat would have to be the most picked-on and discriminated food group of them all. Fat has been given a bad rap over the last
few decades and now it’s time to appreciate the vital role that fat has in our bodies. Fat is required for the healthy functioning of our
brains, to form the structure of our cells, for anti-inflammatory actions, to help form hormones and to help absorb the fat soluble
vitamins A, D E and K. Just as important as it is to eat healthy fats, it is just as important to avoid harmful fats.
It is these harmful fats that are inflammatory and will cause more damage in the body than good.
fats to eat
Always buy from organic, sustainable sources
• Coconut oil
• Palm Oil
Always buy from pasture-raised, grass-fed
organic sources
• Butter
• Ghee (clarified butter)
• Lard
• Duck Fat
• Ful Fat Dairy
• Eggs, meat and seafood
Fats from animals raised on pasture have 2 to 4 times
more omega-3 fatty acids and less of the inflammatory
omega-6 fatty acids. They also contain higher amounts
of vitamins A, D and E and Conjugated Linoleic Acid
(CLA) which has known anti-cancer benefits.
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SATURATED FATS; FOR HOT USES
UNSATURATED FATS; FOR COLD USES
Always buy organic and cold pressed forms
• Extra Virgin Olive oil
• Sesame Oil
• Macadamia Nut Oil
• Walnut Oil
• Avocado Oil
• Flax Seed Oil
• Hemp Seed Oil
Whole Food Forms
• Avocado
• Raw Nuts and Seeds
• Olives
The benefit of obtaining oils from whole foods is that they
have not been processed. The less processing, the less
chance of damage being done to the delicate oil structure.
Remember, to extract the oils from nuts and seeds we
need to chew them well or grind them before eating.
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fats to ditch
You need to immediately raid the pantry and throw out any of the following oils. These oils are highly refined, industrial
oils. The seeds that they come from usually contain large amount of pesticide residues. The process to extract these oils
cause a lot of damage to the oils structure and turns them into inflammatory agents in the body.
• Margarine
• Soybean Oil
• Rice Bran Oil
• Canola Oil
• Grapseed Oil
• Peanut Oil
• Corn Oil
• Sunflower Oil
• Shortening made from any of these oils
• Vegetable Oil
• Safflower Oil
• Anything with the words hydrogenated or partially hydrogenated
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