Good and Bad Fats

Good and Bad Fats? Different people will tell you different things. I come from the school of thought that the fats our early human ancestors found to eat are the ones that work best for our bodies too. Here's an easy list to help you make wise choices.

Good Fats

Good and Bad Fats
Avocados - Few foods are more amazing than the rich, green flesh of a perfectly ripe avocado. I love them best when they just begin to yield to pressure, so they're easy to slice and dice. Remember to eat them in moderation. A half of a large avocado 3-5 times a week is plenty. 

good fat vs bad fat, coconut is good fat

Coconuts and Extra Virgin Coconut oil – Contrary to what some people will tell you, coconut and high quality coconut oil is not a bad fat. In fact it can aid in weight loss when it replaces other less desirable fats as described in the Bad Fats list below. Why? Because the medium chain fatty acids in coconut oil are absorbed directly from the intestines, through the portal vein system into the bloodstream to be converted to a more instant source of fuel as opposed to other oils. Other vegetable oils require more work on the part of the body to digest and assimilate. Look for unheated oil made from fresh coconuts. Sometimes it's labeled virgin coconut oil or extra virgin coconut oil. Of course, stay far away from the hydrogenated oils. You can cook with it because it stands up very well to high heat. My favorite way to use it is at the end of cooking, stirred into a bowl of soup or tossed into warm steamed vegetables. - Good and bad fats? In moderation, coconut is a good fat.

good fats vs bad fats, olive oil is a good fat

Good and Bad Fats
Cold Pressed Olive Oil - Extra virgin olive oil is from the first pressing of olives. Virgin olive oil is from the second pressing. It can range in flavor from fruity to spicy. I use it mostly in salad dressings, mayonnaise and aioli. I love it drizzled into a bowl of fresh gazpacho soup on a hot day, or blended into my favorite raw green herb sauces. Note that if you’re wanting to lose weight, use olive oil sparingly, the polyunsaturated fats in olive oil slow the digestive process.

Good and Bad Fats
Sesame Seeds and Raw Sesame Tahini - This is a good one for occasional use in salad dressings and dips or sauces for veggies. Look for a good quality raw tahini (in the refrigerated section of your natural food store).

I tend not to use it more than once or twice a week, because its pretty rich in omega 6, which most of us have been eating too much of anyway in the form of low quality vegetable oils that are in everything from restaurant foods to processed convenience foods. Dark, toasted sesame oil is a great treat - just a few drops now and then, such as on lightly steamed spinach dressed with apple cider vinegar & sea salt - yum.

Good and Bad Fats
Nuts and Seeds - Wonderful foods, these. Small amounts are good. They're potent and can lead to weight gain if eaten in excess. They also contain substances which can hinder the body's ability to absorb minerals, so include lots of dark green leafys and enjoy nuts and seeds a few times a week, no more than a handful of almonds or pine nuts for example, or 2-4 tablespoons of raw tahini or raw almond butter.

Good and Bad Fats
Macadamia Nuts and Cold Pressed Macadamia Nut Oil - Macadamia nuts and their oil have a good ratio of Omega 3 to Omega 6 (1:1) whereas a lot of other oils are much higher in Omega 6 with little to no Omega 3. The modern diet consists of too much Omega 6 and not enough Omega 3.

Good and Bad Fats
Flax Seeds and Cold pressed Flax Oil - Contains an Omega 3 fatty acid, called alpha-linolenic acid (ALA). Some people reportedly have difficulty making the conversion of ALA into a usable form of Omega 3. But many people feel good benefits from flax seed oil and freshly ground flax seeds. Experiment and see how you feel. Buy the oil in dark bottles, from the refrigerated section. I make low temperature baked flax seed crackers that agree with me very well. I usually eat a few each day.

Palm oil - Look for virgin oil. Palm oil is bright orange in color because it's loaded with carotenes. It's one of the best sources of vitamin E complex you can eat. The taste is reminiscent of carrots. You can sautee foods in palm oil, although some nutrients are destroyed in the heating process. I like a dollop melted over my steamed vegetables. 


good fats vs bad fats - flax oil is good fat

Good and Bad Fats
Butter, Clarified Butter and Ghee – If you're a butter eater, look for raw butter from grass fed cows. If it not available in your area, look for organic butter from local farms. Raw butter is best for eating raw or barely heated, to get the maximum nutrients and enzymes from it.

Good and Bad Fats
Krill Oil - Krill are tiny crustaceans living in the ocean which feed on phytoplankton. The oil extracted from krill is a good source of Omega 3 fatty acids, as well as an antioxidant called astaxanthin. Astaxanthin is found in the algae that the krill eat, and is what gives the reddish-pink hue to crustaceans like shrimp & lobster. People who do not digest fish oil supplements well prefer krill. If you tend to experience the common complaint of "fish oil belches" after taking a fish oil supplement, you may want to try krill.

Good and Bad Fats
Fish Oils - One of the good fats. Rich in Omega 3 fatty acids, which are lacking in most modern diets. Omega 3 is one of the essential fatty acids that our bodies do not produce on their own (which is why they’re called “essential” fatty acids, we must obtain them from our diet). The Omega 3 in fish oil is rich in two fatty acids which are easily absorbed by our bodies; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Sources include naturally fatty fish, as well as supplements like cod liver oil, salmon oil and krill oil. Many people choose to supplement with fish liver oils because of the high levels of mercury and other toxic contaminants found in the modern fish supply, but there is also the concern that these contaminants may not be totally removed during purification prior to bottling. Look for a good, reputable source of fish oil supplements, they will be tested for purity and will not have been adulterated with chemicals or additives. 

Chicken, goose and duck fat - Rendered fat from free range or wild birds. Goose and duck fat are especially good choices if you want to use animal fats in your diet. Great for cooking. And they act as a natural preservative in the fridge. If you make duck confit and store it with a solid layer of fat on top, it will keep for a long time! Same with chicken stock where the fat layer on top is left in place as it cools, you can keep the stock for weeks as long as that fat seal hasn’t been broken.

Beef and lamb tallow - Tallow is the fat rendered from beef or lamb. This should be made from grass-fed, pastured animals, who have not been fed grains. Rendering the fat should be done at very low temperatures in the oven.

Lard - Rendered pig fat. This should be made from grass-fed, pastured animals, who have not been fed grains. Rendering the fat should be done at very low temperatures in the oven. Lard is considered by many chefs to be excellent for cooking and baking, it is practically tasteless.

Bad Fats

In the study of Good and Bad Fats, these are the worst of the Bad Fats.

The Ones To Avoid.

All hydrogenated oils
Cottonseed oil
Soy Oil
Corn Oil
Safflower Oil
Canola oil
Any fats heated to very high temperatures
Deep Fried Foods


Good and Bad Fats back to Step by Step Guidelines

Candida Healthy Diet Guidelines