Which Fats and Oils Are Healthy?

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?

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:

balancedbites.com/useful-guides

Sources:

 


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