Oils and Fats
Healthy and harmful dietary fats explained - types, sources, and effects on health, from grass-fed animal fats to processed vegetable oils.
Last updated
Healthy and harmful dietary fats explained - types, sources, and effects on health, from grass-fed animal fats to processed vegetable oils.
Last updated
Consuming fats like those from grass-fed animals, coconut oil, and avocado oil can offer health benefits, whereas fats from conventional livestock, fish oils, and vegetable oils should be limited or avoided. Different types of fats affect our bodies in various ways, so it is important to choose healthy fat sources.
There are three main types of dietary fats:
Saturated fats: found in foods like butter, beef tallow, and coconut oil, contain only single bonds between carbon atoms on their fatty acid chains. This makes them relatively stable at higher temperatures.
Monounsaturated fats: found in foods like avocado and olive oil, contain one double bond between carbons on their fatty acid chains.
Polyunsaturated fats: found in vegetable oils, seed oils, nut oils, and fish oils, contain multiple double bonds between carbons on their fatty acid chains. These double bonds make polyunsaturated fats more susceptible to damage and should be limited or avoided all together.
This list prioritizes foods that are easiest to digest, most nutrient dense and least toxic. There will be factors that are unique to each person. Adjust slowly and experiment to understand which foods are best for you.
Grass-Fed Animal Fat: (tallow, lard, bone marrow, egg yolks etc., but not pork or poultry fat) These fats are high in essential fatty acids, protein, minerals, antioxidants, and fat-soluble nutrients that are hard to get elsewhere.
Grass-Fed Butter: is high in fat-soluble vitamins, antioxidants, healthy fats, and vitamins A, E, D, and K. It also contains conjugated linoleic acid (CLA), which is known to help reduce inflammation and promote weight loss. Animals that are grain-fed show a massive drop in all the beneficial compounds in butter, introduce new toxins, and raise omega-6 levels.
Grass-Fed Ghee: has all the micronutrients and antioxidants of butter, but it goes through an extra step of processing that makes it easier for some people to digest. Cultured grass-fed butter is heated briefly to remove water, milk protein (casein), and lactose. The final product is even more nutrient-dense than butter without the casein and lactose that can irritate some people.
Coconut Oil: contains medium-chain triglycerides (MCTs), which are easily digested and can be quickly converted into energy by the body. The MCTs in coconut oil have been shown to increase energy expenditure and promote fat loss. Additionally, coconut oil contains lauric acid, which has antimicrobial and antibacterial properties. It may also have positive effects on heart health by increasing levels of HDL cholesterol and improving the LDL to HDL cholesterol ratio. Coconut oil has been used in traditional medicine for its potential immune-boosting properties and its ability to improve digestion.
Cacao (Cocoa) Butter: is a plant fat that is high in saturated and monounsaturated fat, and its polyphenols and antioxidants can improve cardiovascular health and regulate healthy blood pressure. Quality matters greatly as cacao butter is known for mold contamination issues.
Macadamia Nut Oil: is a good source of monounsaturated fats and also contains antioxidants, such as tocotrienols, which have anti-inflammatory properties and can help protect against oxidative stress. Macadamia nut oil is also rich in omega-7 fatty acids, which can support skin health and promote a healthy complexion. Additionally, it has a high smoke point, making it suitable for cooking at higher temperatures.
Palm Kernel Oil: is a rich source of saturated fat, which provide energy and support hormone production. It contains lauric acid, a type of medium-chain triglyceride (MCT), which has been associated with various health benefits. Palm kernel oil also contains antioxidants, such as vitamin E, which can help protect against oxidative stress and inflammation.
MCT Oil: is a liquid coconut extract that is almost pure medium and short-chain fats. It is the most bioactive form of coconut oil and provides six times more MCTs than coconut oil and is known for providing a quick source of energy, supporting weight loss, and promoting cognitive function.
Extra Virgin Olive Oil: is rich in monounsaturated fat and contains antioxidants that help protect the body against cellular and cardiovascular damage. Because it is so prone to oxidation, olive oil should never be cooked. Look for labels that indicate extra virgin olive oil, as this signifies a higher quality. Additionally, check for certifications or seals that ensure the oil has been tested for purity and quality. Be aware of the packaging; dark glass bottles are preferable as they protect the oil from light, which can cause oxidation. Lastly, consider the harvest date, as fresher oil tends to have better flavor and health benefits.
Avocado Oil: is a rich source of monounsaturated fats, which can help reduce inflammation, improve heart health, and support brain function. Avocado oil is high in antioxidants, such as vitamin E, which can help protect your cells from damage caused by free radicals. It also contains phytosterols, which are plant compounds that can help lower cholesterol levels.
Pork and Poultry Fat: pig, chicken, duck and goose fat are high in nutrients and antioxidants but also contain higher amounts of omega-6 fats and a higher potential for toxins and pathogens. It is essential to avoid factory-farmed pork and poultry, which are likely to have antibiotic and mold-toxin residues.
Palm Oil (not palm kernel): is higher in polyunsaturated fat than palm kernel oil, plus palmitic acid is shown to escort a bacterial gut toxin called lipopolysaccharide (LPS) into the liver. Palm kernel oil, which comes from the nut of the same tree, contains less polyunsaturated fat and is more heat stable. It is also higher in medium-chain fats and overall is a better option than regular palm oil.
Nut Oils: are primarily composed of monounsaturated and polyunsaturated fatty acids, which are susceptible to oxidation when exposed to air, light, and heat. While polyunsaturated fats are essential for our bodies, consuming too much of them can lead to inflammation, oxidative stress, and other metabolic problems. It is important to maintain a balanced intake of these fats for optimal health. It is best to store any nut oil in the fridge.
Canola, Corn, Sunflower, Safflower, Cottonseed, Flax, Peanut, Soy, Sesame, Grapeseed, and Ricebran Oils: should be avoided because they are high in refined polyunsaturated fats, which have been linked to inflammation, oxidative stress, mitochondrial dysfunction, insulin resistance, fatty liver disease, and other metabolic disorders. These oils are heated to high temperatures and use chemicals solvents such as hexane to extract the oil, which damages them through oxidation. Overconsumption of these oils can damage cells, disrupt hormonal balance and promote vascular inflammation over time.
Margarine, Vegetable Shortening and Other Artificial Trans Fats: lower HDL cholesterol while increasing the risk of heart disease, raising triglyceride levels, and damaging arteries and the heart. These fats also cause brain inflammation and have been linked to various health issues, including cancer, dementia, Alzheimer's disease, liver damage, infertility, and depression. Artificial trans fats are typically made from genetically modified (GMO) grain, legume, and seed oils, adding another potential health concern. Although many countries have banned additive trans fats, they can still be found in numerous products. Some companies have found ways to hide trans fats in their ingredient lists by manipulating portion sizes to fall just below the legal threshold (typically .5 grams).
Fish Oils: small amounts of omega-3 fatty acids are safe to consume and can be found in egg yolks, shellfish and bone marrow. High intake of omega-3s from fish oil can increase oxidative stress, promote inflammation, and lead to mitochondrial dysfunction, impaired energy production, and membrane instability. Some fish may contain contaminants like mercury, dioxins, and polychlorinated biphenyls (PCBs), which could potentially accumulate to unsafe levels with excessive fish oil consumption.
Fat From Conventionally Raised Livestock: grain-fed livestock are often raised in unsanitary conditions and fed contaminated grains. They are frequently injected with antibiotics and synthetic hormones. As a result, toxins and pathogens from their environment accumulate in their fat tissue. When you consume commercial lard, you're ingesting this potentially harmful mixture. Additionally, commercial lard is typically low in nutrients and healthy fats compared to lard from grass-fed or pasture-raised animals.
Fat From Conventionally Raised Dairy Animals: dairy cows are often injected with hormones and antibiotics to boost milk production. However, this practice can result in milk with lower nutritional value and traces of these substances. Additionally, butter and ghee from grain-fed cows are more likely to contain mold and other toxins. This is because agricultural feed can be contaminated with mold, which may then accumulate in the animal's milk.
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