The Good, the Bad, and the Ugly: A Guide to Fats
Dear Friend,
This article is all about the important role fat has on The Hormone Balancing Plate. Healthy fats help us absorb vitamins, build cell membranes, provide a source of energy, allow proper use of proteins, help protect our organs, increase satiety, make food taste good, and help produce hormones.
We have been led to believe fat is the enemy, but the truth is eating diverse, high-quality fats promotes optimal health.
Fat’s villainous reputation is due in part to labeling entire categories of fats as good or bad. It's not that simple. The source of fat is less of a problem than the way it is processed.
There are three categories of fat, saturated, monounsaturated, and polyunsaturated all of which our bodies need to function properly.
To simplify this complicated topic, I am providing a list of; fats to include in your nutrition plan, fats you should eat in moderation, and fats to avoid.
Fats to Include
Avocados
Olives
Cacao butter
Dark Chocolate
Wild-caught fish
Pasture-raised eggs and poultry
Grass-fed beef
Organic grass-fed full-fat dairy products (butter, ghee, yogurt, milk, kefir)
Hemp oil
Organic cold-pressed extra virgin olive oil
Organic Flaxseed oil
Hazelnut oil
Almond oil
Organic expeller-pressed refined avocado oil
Coconut butter
Organic Cold-Pressed Coconut oil
Organic grass-fed beef tallow
Organic nuts and seeds and their butter (Almond butter, sunflower seed butter, etc.)
OK in moderation:
Sunflower oil
Safflower oil
Peanut oils
Evening primrose oil
Caution: These oils so they are easily overconsumed. They are in MSANY packaged and restaurant foods. Overconsumption can create an imbalance of Omega 6 fatty acids to Omega 3 fatty acids in our bodies which over time can cause inflammation and chronic disease.
The truly unhealthy fats to avoid
Hydrogenated oils
Partially hydrogenated fats (trans fats)
Highly processed fats
Fried fats
Margarine
Shortening
Vegetable, canola, soybean, cottonseed, or corn oil
Trans fats are a by-product of the hydrogenation process which makes them toxic and important to avoid.
Steer clear of all oils in clear, plastic bottles, unrefrigerated, and shelved under bright lights in grocery stores.
Also, limit or avoid
Processed meats
Ultra-processed packaged foods
When possible, buy organic grass-fed beef, pasture-raised poultry and eggs, and wild-caught fish to get the highest quality animal fats and proteins. Buy organic oils in dark glass bottles and organic nuts and seeds.
I highly recommend shopping with The Trash Panda App to identify products with ingredients to avoid. Trash Panda makes it easy to find the good stuff.
Incorporate healthy fats into your diet by cooking with healthy fats or adding a small amount of healthy fats into every meal. A hormone-balancing plate will include healthy fat, high-quality protein, vegetables, and fiber.
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Dig Deeper
Harvard Health
The Truth about fats: the good, the bad, and the in-between
The Mayo Clinic
Dietary Fat: Know which to choose
Healthline
Healthy Fats vs. Unhealthy Fats: What You Need to Know
NIH News in Health