All fat is NOT 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).
As a general rule, the fats from whole foods that are the least processed will be the healthiest for you.
So let me give you a definitive list of the fats to use, and the fats to ditch.
Health-boosting fats are from:
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:
These standards ensure higher quality and the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants.
Health-busting fats are from:
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.
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 that contain them.
How to get more health-building fats
First, you have my permission to 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 North Americans, so it’s pretty popular in the “non-health food” department.
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. I’ll help you out now with my super-simple mayonnaise recipe in today's newsletter. It’s way better for you than the unrefrigerated stuff you find at your grocery store.
Now tell me: What’s your favorite fat and why? Let me know in the comments below.