For The Greater Goods (sm)

12 Healthy Oils (fats) You Should Be Eating

Unfortunately fats/oils have gotten a bad rap over the past sixty years.   The low-fat/no-fat approach was first promotedhealthy-oils in the 1950’s by nutrition researcher Nathan Pritikin. Initially, Pritikin advocated a no-fat diet, high in un-refined carbohydrates, but after long-term research he realized  that a no-fat diet led to many physiological imbalances including fatigue, mood disorders like depression, nutrient and mineral deficiencies, weight issues and more.  Realizing that fat (fatty acids) were necessary for balanced health, Pritikin began promoting that a low-fat diet, including modest amounts of vegetable fats (from nuts and seeds), was actually more healthful than the no-fat diet approach. Hence, the low-fat diet was born and this dangerously flawed theory is still a core dietary recommendation among dieticians, clinical nutritionists, and doctors.

So throw that myth out the door, that fat makes you fat and is unhealthy for you!  The fact is that the human body NEEDS fat.  Why you ask?  Here are some excellent reasons:

How fats/oils of all kinds benefit our body:

  • Fats and oils satisfy our appetites
  • Fats and oils aid in healthy hormone balance in our body
  • Fats and oils are the main fuel for the muscles which includes the heart muscle.
  • Optimal liver and gallbladder function
  • Fats and oils help to nourish every cell in our bodies
  • Fats and oils allow us to heal quickly and effectively
  • Fats and oils are better source of energy. They are a long burning fuel unlike sugars/carbs which are fast burning.
  • Fats and oils promote healthy cholesterol levels.

Now after having said all that, which fats and oils do we use?!   Well this is where you have to be careful and really read your labels. There is a difference between good fats and bad fats.   When you are looking for good fats always look for the words: Cold Pressed, UN-refined (emphasizing the UN), Expeller Pressed, Organic and Extra Virgin.  Bad (Rancid) fats will say this:  Hydrogenated, Partially Hydrogenated, refined and they might trick you and say Cold PROCESSED (instead of Cold PRESSED) see that little trick they do there!  Dirty isn’t it!    Remember it’s very important to stay away from these oils, the human body CANNOT and does NOT have the capability to digest these rancid, refined oils.   So here is a list of the GOOD oils you should be using:

Top 12 Oils and Fats to use:

Saturated Fats

Best for cooking at higher temperatures and do not turn rancid easily, ideal for baking and sautéing

1. Ghee (Clarified butter) has a 500 smoke point making it my preferred oil/fat for cooking and baking and here is how to make it yourself.

2. Coconut oil, which has a smoke of about 350 degrees and one of my favorite oils.

3. Palm Kernel Oil (made from the kernels of palm fruit, and similar to coconut oil)

4. Lard and other animal fats from healthy sources

Monounsaturated Fats

Lower heat point, good for light sautéing, simmering and stir-frying.

5. Olive Oil (unfiltered is best, should be golden yellow/green in color and cloudy.)

6. Almond Oil

7. Avocado Oil

8. Sesame Oil

Polyunsaturated Fats

Easily damaged by light, heat and turn rancid easily, not used for cooking and should always be stored in dark containers in the refrigerator.

* UNSAFE FOR ANY KIND OF HEAT EXPOSURE! DO NOT USE FOR COOKING!   Use these oils instead as a supplement form or to make in a dressing.

9. Flax Seed Oil

10. Fish Oil

11. Grapeseed oil

12. Hemp Seed oil

Having a good balance of the above fats is key! If you eat a healthy combination of these oils then you will have a good balance of Essential Fatty Acids in your body!!

Oils/Fats that are UNSAFE in any circumstances:

Canola Oil and Cottonseed Oil

Both are HIGHLY processed oil. Don’t let the canola fool you ….listen to how it’s pronounced CON-ola.   Canola is the oil of the industry, and it is the oil they are currently using in the prepared foods at Whole Foods Markets across the country.  It has no place in our digestive track.  Cottonseed oil is one of the most genetically modified, pesticide- laden crops in America.  Stay away from it at all costs, if you eat Crisco…throw it out, cottonseed oil is one of the main ingredients!  So, did I stun you today?!  I hope right now that you are going through you kitchen looking for those bad oils and throwing them out!  If you stick to the list above then you will be okay!

Did this list surprise you or have you been cooking and using these healthy oils all along? 

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