Good Fats vs. Bad Fats


Good Fats Bad Fats
Butter, tallow (from beef), and coconut oil are the best anti-inflammatory fats. Shortening, margarine, and “spreads.”
Lard (from pork). This is what grandma cooked with before the vegetable oil industry kicked into gear. She did not use the kind that is preserved with BHT. Anything hydrogenated or partially hydrogenated. Higher levels of trans fatty acids are strongly associated with systemic inflammation in patients with heart disease. Have also been implicated in cancer.
Traditional vegetable oils – coconut oil and palm oil are both rich sources of lauric acid, which has strong antifungal and antimicrobial properties. Extremely stable with high smoking points, so they can be used in baking, frying, sautéing.Also sesame oil, another traditional vegetable oil. Vegetable oils (corn, soy, canola, safflower, cottonseed). Produced with toxic chemicals and high temperatures. High in inflammatory omega-6s.Canola oil and soy oils – lots of negative research. Most of these products are extracted from genetically modified plants.
The monounsaturated oils (olive, avocado) in small amounts – can be inflammatory if there is too much.Olive oil – a good base for salad dressings, not good for cooking at high temperatures – smoking point is too low. Commercial salad dressings are typically made from processed vegetable oils. (Make your own with olive oil and balsamic vinegar and a dollop of honey mustard.)
Cod liver oil – omega-3 fatty acids are the building blocks of anti-inflammatory hormones.Flax oil – good source of omega-3 fatty acids, but take in small amounts. Not good for cooking. Fish oil – usually an industrial product.
Whole cheeses, eggs, grass-fed meat. Skim milk cheeses, low fat yogurt, soybean imitation products.
Nuts – walnuts, almonds, pecans, macadamia nuts have a mix of good fats. Peanuts – often carry a mold that causes allergies, generally roasted in a vegetable oil.



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2 thoughts on “Good Fats vs. Bad Fats

  1. Inflammation: So What? « Steph's Sustenance February 17, 2013 at 9:12 am

    […] Fats: Don’t eat “low fat”. Eat “good fats” and get more omega-3 fats from small fish like sardines, herring, sable, and wild […]

  2. Laura February 17, 2013 at 9:40 am

    Agreed!! I recently published a book on my experiences with an eating disorder and focus a lot on the role some of the healthy fats you write about played in my healing.

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