Do you questions whether there is such a thing as good fats and oils?
I want you to get over your fear of fat!
Repeat after me “Fat does not make me fat.”
Natural fats provide your body and brain with clean, lasting energy. They keep you satiated long after the carbs have burned up.
Fat is an incredibly important part of a healthy diet. Americans have been shunning fat over a quarter century, all the while packing on pounds and suffering increasing amounts of degenerative diseases. The truth is that fake foods are making all of us sick and fat. Our body just hasn’t evolved to utilize artificial ingredients and highly processed foods, so they stick to us in odd ways. I urge you to clear your cupboards of the so-called “food” that has ingredients you can’t pronounce, and go back to cooking with some old-fashioned butter, lard, or coconut oil. People were eating these fats for centuries and NOT having heart attacks!
To get you back in to a healthy relationship with fats, here are examples of the healthy fats that you should be incorporating into your diet:
Omega 3’s – these are NEVER to be heated – you only need about 1/2 – 1 teaspoon a day:
- fish oil
- flax seed oil
- wheat germ
- walnut oil
- hemp oil
- pumpkin oil
Omega 6′ s – you only need about 1/2 – 1 teaspoon a day:
- sunflower oil
- sesame oil
- safflower oil
- peanut oil
- black currant seed oil (never heat)
- evening primrose oil (never heat)
- borage oil (never heat)
- extra virgin olive oil
- hazelnut oil
- almond oil
- avocado oil
- macadamia nut oil
- palm oil
- coconut oil
- raw dairy
- fats from animals that have lived on pasture (lard, tallow, suet)
All oils should be minimally processed. The label will say something like “cold-pressed” or “expeller-pressed.” It’s best if it’s in a dark container, and try buying the smaller bottle so it doesn’t have the chance to go rancid before you use it. The Omega 3’s & 6’s should be kept in the fridge at all times – they will remain liquid even when cold. The Omega 9’s will harden a bit in the fridge, but keep most of your supply in there anyway to avoid rancidity, reserving a few days worth in a bottle in the cupboard. Saturated fats are very stable and are the least likely to go rancid.
The ratio of Omega 6’s to Omega-3’s in the diet should be approximately 1:1.
It is appropriate to fear partially hydrogenated fats, in addition to food that is deep fried using the same oil again and again, like french fries. These fats have been altered and can no longer be considered natural. Avoid them!