All fats are not created equal. In fact, a large majority of the fats you see on the shelves today didn’t even exist 100 years ago. What does this mean for our brains, bodies, and health? Confusion. Confusion in our bodies about how to digest these compounds, confusion in our brains as we see the “Heart Healthy” stamp on the front of weird vegetable oils, and a myriad of diseases which also didn’t exist 100 years ago…
So what’s a person to do about all this confusion surrounding fats? Educate yourself!
I’ll refrain from getting into the politics of fats in our American foods system, and just get to the point. Below I’ve listed varieties of fat: some you should totally gobble up, some you shouldn't put anywhere near your body, plus the why!
Saturated Fats
These fats have long been associated with heart disease, and unrightfully so! In 2015, government guidelines were revised to no longer limit dietary fats or cholesterol, as it turns out there is no link between these and heart disease. However, I would advise to use only HIGH QUALITY animal fats, as factory-farmed fats can still contain trace hormones and/or pesticides. MCTs (medium-chain triglycerides) are saturated, and some of the best types of fats to consume for health! Great sources of MCTs include virgin coconut oil, virgin olive oil, avocados, organic butter, and ghee.
Monounsaturated Fats (MUFAs) are healthy fats that can help combat heart disease by balancing out cholesterol and improving functions of many other bodily processes. Fats containing MUFAs include: nuts, virgin olive oil, avocados, and egg yolks.
Polyunsaturated Fats (PUFAs) can be both good and bad. Both Omega-3 and Omega-6 are classified as PUFAs, yet their functions in the body could not be more different. Omega-3s are your anti-inflammatory fats, while Omega-6s are inflammatory. Although inflammation is a good thing for fighting off body-invaders and growing muscles, the ratio of fats we’re consuming nowadays is way off. Most americans consume a ratio of 20:1 (in favor of the inflammatory Omega-6s) when we should be shooting for a ratio of 2:1! This because most fast-food restaurants use vegetable oil, which happen to be very high in Omega-6s and actually become toxic when heated to high temperatures. (Yikes!) To get your ratio closer to the 2:1, avoid processed and fast foods, and consume plenty of good Omega-3s! Good sources include: fatty fish (salmon, mackerel, sardines), grass-fed meat, avocados, flaxseed, and walnuts. You can also use Omega-3 Fish Oil to supplement if you do not have access to these foods!
Trans Fat
Those toxic fast food oils I mentioned above? This is what they turn into when high heat comes into play: hydrogenated (trans) fats. There are some forms of trans fat found in nature; in the stomachs of cows, goats, and sheep - which can result in small amounts of found in their by-products. No big deal. However, the vast majority of trans fat found on the market today is man-made and really terrible for us. It’s been discovered that these fats are incredibly inflammatory, and have been linked to scary things like heart disease, obesity, and dementia. To best avoid these fats, limit fast food intake, cook at home, and steer clear of “hydrogenated” oils like those found in vegetable shortenings and margarine.
So gobble up those naturally-derived fats (avocado/avocado oil, nuts and nut butters, fatty fish fish, coconut oil, olive oil, grass-fed butters, ghee, egg yolks, etc.) and remember this rule of thumb: if it seems weird that there’s an oil made from it (like vegetable, soy, cotton, or palm..) the oil is probably going to act a little weird in your body!
NOTE: High temperatures have the ability to change the structure of certain fats! Cook with oils such as coconut and avocado, which have relatively high smoke points.
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