Good (aka Healthy) Fats and “Not-So-Good” Fats

Lot’s of people avoid fat in their diets believing it will make them fat, raise their cholesterol and cause heart disease BUT…

Not all fats are created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are super-health-boosting; and others are super-health-busting.

Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods) so are best avoided.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?

So let me give you a definitive list of the fats to use, and the fats to avoid.

Health-boosting fats

Health-boosting fats are from:

  • Nuts and seeds (hemp, flax, and chia)
  • Fish
  • Seaweed
  • Pasture-raised/grass-fed animals/eggs
  • Olives
  • Avocados

You probably already know, virgin oils are the best option.  Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:

  • Be cold pressed
  • Not contain any refined olive oil
  • Possess superior quality based on chemical composition and sensory characteristics.

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-win!

Just be little careful when choosing your oil because often the bottle will appear to contain virgin olive oil but when you look closely it’s been mixed with more processed oils to bring the price down.

Health-busting fats

Health-busting fats are from:

  • Seed and vegetable oils like safflower, soybean, and corn oils
  • Hydrogenated and partially hydrogenated

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose!

Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods, most of which contain them.

How to get more health-building fats

First, ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so you can imagine it’s a popular product in food manufacturing in the UK too.

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods.  We’ll help out with a recipe later in the week that contains healthy fats.

Now tell me: What’s your favorite fat and why? Let me know in the comments below.

References:
http://www.precisionnutrition.com/all-about-healthy-fats
https://authoritynutrition.com/extra-virgin-olive-oil/
https://authoritynutrition.com/saturated-fat-good-or-bad/
http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/fats-and-oils/eng/1392751693435/1392751782638?chap=5
https://eatingrules.com/cooking-oil-comparison-chart/