Angela: One of the first things I do with patients when starting a clean eating diet is clear out their pantry. Which can be full of condiments high in Omega 6 oils, sugar, colours and preservatives. Nature has provided so many wonderful herbs and spices to enhance our food with great flavours and they have amazing health benefits! Here is my top 10: More
Eat your good fats. How often do you hear that? The fear of fat is certainly changing, but how often does someone say I can’t eat that as it contains too much fat! I think the fat free consumer is still very much here but things are slowly changing.
The purpose of this post is to help with the confusion around fat. What is good fat and which fats are just plain ugly. I’ve found over time I generally have certain fats in my daily diet and there are a whole host that I do my best to avoid. I don’t worry about the calories, I only worry about the type of fats. I wrote a post here if you want to delve into fats more. And why is there a fat 1970′s cowboy dancing? Not sure but we liked the picture!
The Good Fats I Eat
The fats I eat daily are all listed below with no particular preference. There are plenty of other fats out there too which are beneficial. If they are not listed it just means I’m not using them as much. In saying that, I am a lover of cold pressed olive oil, butter, ghee, nuts and animal fats from locally farmed sources.
Not quite sure what I’d do without it!Coconut oil is a saturated fat that I have in my daily diet. It is the only fat I cook with, as it’s very stable under high temperatures.
I also love it raw and will use it when I make raw high protein snacks, and I’ll often add it to my smoothies. Type ’10 uses for coconut oil’ into Google to see how great this fat really is.
I generally eat 1/2 to a whole avocado most days. It’s become a staple in my post workout protein smoothies, and I like it fresh with my omelettes at breakfast. I’m not worried about the calories and I eat more avocados than I do bananas.
There are countless studies and research showing the health benefits of avocados. This is a bonus as I eat them because they taste delicious!
I wrote a post on fish oil supplementation recently and you can read about it here. But in a nutshell, I think this supplement is liquid gold and is highly underestimated. If I stop taking it for a week or so I start to notice the difference.
I take up to 5oo0mg a day of fish/krill oil along with a dessertspoon of cod liver oil. As far as I’m concerned, these essential fatty acids are yes… truly essential!
Apricot Kernel Oil
I encourage you to do your research on this one. It’s controversial because it’s high in vitamin B17. Interestingly, B17 was banned in the 1970′s due to its controversies with its reactions within the body and cancer.
Personally I use it daily on my skin and face after a shower as I feel it’s food for the skin. I also use it because of B17.
Another fat that seems to cop bad press is egg yolk. I eat plenty of eggs daily and I have no problem with it. What I am concerned about though is the quality of the egg as I feel this is important. I always shop for organic free-range eggs.
What about cholesterol? I feel cholesterol is essential for our bodies and overall health and I eat it daily… But that’s just me.
So these are the fats I have daily. There are other fats that I eat too but not necessarily all the time. I try to eat fats from grass fed animals like beef so I get CLA. I have cream and would love to get my hands on raw butter. There are also plant-based fats like flaxseed, olive oil and nut oils. If I have these I have them raw and do not cook with them under high temperatures.
The Ugly: Fats I don’t eat
I do my best to avoid the fats listed below as much as possible. My belief is that they are detrimental to ones health if eaten over time. DO NOT get these confused with the fats that I have mentioned above, no matter what they are claiming on the packet.
Think margarine, spreads, potato chips, ice cream, pizza, low grade cooking oil, fast food, biscuits and sauces… The list goes on and on. I read somewhere that up to 40% of your supermarket products will contain hydrogenated fats.
Start to do your research, there’s a whole host of reasons why manufacturers use hydrogenated fats. It’s one that is worth exploring. (You can read an in-depth article on fats here.)
I’m not a fan of homogenised fats. If you don’t know what it is, think milk and think of the cream that used to be on top (which we don’t really see these days). That process is homogenisation. I wrote an article on it here if you want to read more on the topic.
Over the years I’ve cut back on my milk consumption for this reason alone. I may have the odd flat white, but I generally have a long black with cream. And I use fresh coconut water in my protein smoothies instead of milk.
Heating The Wrong Fats
It’s hard enough simply avoiding the fats I’ve mentioned, so why compound it? Personally I don’t have a problem with frying, but I generally fry under a low to moderate heat and only use certain fats. Use fats and oils with a high heat threshold. I only cook with coconut oil and I feel ghee is another good option along with red palm oil.
I don’t cook with olive oil, any nut oils or plant based oils as I feel they are no good under heat. I feel these fats aren’t as robust and are subject to rancidity under high heat. And I certainly won’t use processed vegetable oils!
So there you have it. The good fats I eat and the fats I avoid. Did you find this helpful? What do you generally eat? Are you fearful of fats? Would love to hear from you…
Want to learn more? A great resource and read is David Gillespie’s book – Big Fat Lies
Ps. I’ll leave you with this video. Very humorous but with an interesting message…
On a side note: I truly enjoy writing these posts, hence our frequent blog posts. At the end of the day though, these are just my thoughts and feelings around a topic I’m passionate about. I encourage everyone to do their own research and check out the facts for themselves.
If you did enjoy the post and got something from it or have something to share on the topic, I would love to hear your thoughts in the comments section below. If you feel others would benefit from this then it would be great if you could share it using one of the icons below (Facebook etc). Cheers, Guy…