Which Fats and Oils Are Healthy?

Are you wondering which fats and oils are healthy? Vegetable oil and especially the darling of the health food industry soybean and canola oil are oxidized by their high heat processing. Their oil also causes inflammation in the blood vessels when it is consumed even in small amounts.

These seems to be a lot of confusion about which fats are healthy to use in the kitchen. It can be really simple if you ask yourself these three questions:


Which Fats and Oils Are Healthy? Canola oil and Vegetable oil are not as health promoting as you may think.

How to choose fats and oils:

Ask yourself these simple questions:

  • Is this fat minimally processed and/or can I make it in my own kitchen?
  • Was this food eaten by my ancestors?
  • Does this fat or oil taste good by itself?

Which fats and oils to eat:

Eat but don’t heat:

Which to avoid:

  • Corn oil
  • Rice Bran oil
  • Canola oil
  • Soybean oil
  • Cottonseed oil
  • Margarine
  • Safflower oil
  • Grape seed oil
  • Most commercial salad dressing-read the lable
  • Low fat butter spreads/spritzers
  • Cooking Spray’s-Pam
  • Blended olive oils-used in many restaurants to cut costs

Reasons to avoid factory fats:

  • Oxidized during high heat processing, which creates pro-aging free radicals
  • They increase inflammation and cardiovascular disease risk
  • Made are from genetically modified seeds which have never been tested but deemed safe by Monsanto
  • Toxic chemicals and detergents are used to get the oil out of the seeds
  • Bleached and deodorized to make the product palatable
  • Increase gut irritation and permeability opening the door for autoimmune diseases
  • Increase weight gain because they have appetite stimulating compounds

Look here for a great chart on fats and oils:






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lCaitlin Weeks BA, NC, CPT is a full time blogger and author. She has many years of experience as a Certified Nutrition Consultant, C.H.E.K. Holistic Lifestyle Coach, and professional personal trainer in San Francisco, CA. Caitlin has had success conquering obesity after a lifelong struggle with her weight. Since 2009 she has been winning the battle against Hashimoto’s Thyroiditis using a Paleo diet. She truly believes in the mind- body connection for healing and is certified EFT practitioner. She is committed to educating others about the benefits of traditional/ancestral foods and efficient exercise.

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