A BATTLE OF THE FATS
In the 1940’s and 1950’s epidemiological studies began to link heart disease to the intake of cholesterol, sodium, saturated fats, and trans fats. By the 1960’s dietary guidelines in the United States (US) began to support low fat, low cholesterol dietary intake, and by the 1980’s it was full steam ahead even though the evidence was based loosely on non-solidified scientific evidence.
Marketing and advertising companies jumped on the low-fat train and quickly found themselves in a gold mine of low fat, high sugar, starch, and carbohydrate rich foods. Easily manufactured and cheaply produced, supermarkets were flooded with low-fat, fat-free, and “lite” products overnight. With rapid production of these products and simple economics it easy to understand how this way of eating became so popular overnight. You can eat low-fat Oreos, on the cheap, and be healthy, who’s not buying into this (yah yah I know play on words). Unfortunately, the outcome was not that of health but instead, in the US we face an obesity epidemic and heart disease rate of close to ½ a million Americans which is a number that has more than doubled since the 1980’s and attributes to nearly 1 in 4 of all deaths in this country.
Finally, in 2010 the government appeared to take notice and the first attempt to tackle the dietary issue ensued. The United States Department of Agriculture (USDA) and the United States Department of Health and Human Services (HHS) climbed aboard and equally attempted to decrease the country’s intake of carbohydrates rather encouraging the intake of fruits and vegetables. Previously promoting an intake of six to eleven servings of carbohydrates a day it now suggests that starches and grains occupy only 1/4 of your plate. As more and more evidence is supporting that insulin and carbohydrates may very well be the culprit to the American obesity and heart disease epidemic, I would venture to surmise that us keto’ers are ahead of the game.
HEALTHY vs UNHEALTHY FATS
Healthy Fats | Loser Fats |
Decreases cardiovascular risk factors | Impact memory negatively |
Supports balanced hormones | Clog arteries |
Reduces inflammation | Promote headaches |
Supports a healthy metabolism | Create systemic inflammation |
Aids in thyroid function | Increase negative |
Assists with weight loss | Damage DNA |
Improves insulin sensitivity | Decrease immune system |
Strengthens bones | Decrease ability to manage stress |
Aids in building muscle | Promote bodily stress |
Promotes cell integrity | Increases aging |
Aids with assimilation of nutrients | Decrease energy production |
Strengthens the immune system | Impact gut flora/bacteria negatively |
Strengthens bones | Breakdown cell walls causing decay |
Improves lung, liver, and brain health | Increase LDL (loser) cholesterol |
Improves the health of skin & eye | Increase risk of Alzheimer’s |
Increases HDL (hero/good) cholesterol | Increase risk of cancer |
Decreased LDL (loser/bad) cholesterol | Increase risk of heart disease |
Improve training, learning, and muscle memory by increasing balanced nerve signaling | Decrease vitamins & minerals from the body |
Encourage better body composition with a healthy balance of lean muscle and body fat | Create free radicals leading to damaged and aged cells |
Aid in the balance of LDL & HDL cholesterol, in turn fighting inflammation. | |
Provides satiation “feeling full” leading to lessened cravings | |
Reduces the risk of depression, cancer, heart attacks, Alzheimer’s | |
KETO FATS
ROASTING – up to 375 F | FAT BOMB – SAVORY |
Avocado oil, refined | Butter |
Chicken fat | Chicken fat |
Duck fat | Duck fat |
Ghee, grass-fed | Ghee, grass-fed |
Hazelnut oil | Coconut oil |
Palm fruit oil | Goose fat |
Tallow/Suet | Tallow/Suet |
SAUTE’ING | SOUPS & STEWS |
Avocado oil, refined | Avocado oil, refined |
Chicken fat | Butter |
Duck fat | Chicken fat |
Ghee, grass-fed | Coconut oil |
Hazelnut oil | Duck fat |
Palm fruit oil | Ghee, grass-fed |
Tallow/Suet | Lard/Bacon grease |
Goose fat | Palm fruit oil |
Lard/Bacon grease | |
COFFEE | PATES’ |
Almond oil | Almond oil |
Butter | Avocado oil, refined |
Cacao butter/oil | Hazelnut oil |
Coconut oil | Macadamia nut oil |
Hazelnut oil | MCT oil |
Macadamia oil | Olive oil, extra virgin |
MCT oil | Olive oil, virgin |
Palm kernel oil | Palm kernel oil |
Palm kernel oil | Walnut oil |
SALAD DRESSINGS | WARM SAUCES |
Almond oil | Avocado oil, refined |
Avocado oil, refined | Butter |
Flaxseed oil | Chicken fat |
Hazelnut oil | Coconut oil |
Hemp seed oil | Duck fat |
Macadamia oil | Ghee, grass-fed |
Olive oil, extra virgin | Goose fat |
Olive oil, virgin | MCT oil |
MCT oil | Palm kernel oil |
Palm kernel oil | Tallow/Suet |
Lard | |
BAKING – SOLID FATS | BAKING – LIQUID FATS |
Butter | Avocado |
Cacao butter, oil | Hazelnut oil, refined |
Coconut oil | Olive oil, refined |
Ghee, grass-fed | Palm kernel oil |
Lard | |
FAT BOMBS SWEET | MAYONNAISE, HOLINDASE, & AOLI |
Butter | Bacon grease |
Cacao butter, oil | Avocado oil, refined |
Coconut oil | Hazelnut oil |
Ghee, grass-fed | MCT oil |
Olive oil, refined | |
DEEP FRYING = up to 400 F | Macadamia nut oil |
Avocado oil, refined | |
Tallow/Suet |
MONOUNSATURATED, POLYUNSATURATED, SATURATED, & TRANS FATS
Monounsaturated fats | Polyunsaturated fats |
Mufa / omega 9 / oleic acid | Pufa / omega 3 & 6 |
Promotes weight loss when used in place of trans-fats and rancid polyunsaturated fats. | Do not heat these fats; they will create free radicals when heated which increased inflammation in the body and increases risk of heart disease & cancer |
Supports weight loss when used in place of trans-fats and spoiled polyunsaturated fats | Limit to no more than 4% of your daily calories. |
Reduces pain & stiffness from rheumatoid arthritis | Essential for brain & muscle development & hormone like messengers that impact mood, immunity, and fluid balance. |
Lessens risk of breast cancer | Support the nervous system. |
Lowers risk of heart disease & stroke | |
Reduces belly fat when carbs are reduced & fats are added in their place | |
Improves blood sugar control | |
Generally liquid at room temp & solid when chilled
Moderately stable & good for light cooking temperatures: 320 F to 350 F
Avoid oxidized fats. |
Use cold or with low heat
Studied link high intake of omega 6 with low intake of omega 3 to cardiac disease, stroke, autoimmune disease, & inflammatory diseases.
Ratio should be; 1:1 as often as possible for omega 3 & 6
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Olives, Beef, Avocado Nuts; macadamia & hazel nut Oils; (unheated) extra virgin olive oil, virgin olive oil, avocado, almond, macadamia
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Oils; Extra virgin olive oil, nut oils, sesame oil, flaxseed oil, avocado oil, macadamia oil, virgin olive oil. |
Saturated fats | |||||||||||||||
Most of your fat intake should come from these types of fat | Provider & carrier for fat-soluble vitamins; A, D, E, & K (DEKA) | ||||||||||||||
Preferred fuel for your heart | Coat the space in your lungs | ||||||||||||||
Increase calcium uptake so it can be incorporated into bone | Provides the brain with raw materials it needs to function properly | ||||||||||||||
Increase HDL | Boost metabolism via improved nerve signaling through the body | ||||||||||||||
Reverse inflammatory alterations of the liver caused by prolonged alcohol abuse & protect the liver from toxins & free radical damage. | Boost immune system by increasing the cells ability to destroy viruses, bacteria, and fungi | ||||||||||||||
Stable fats & Excellent use for cooking
Solid at room temperature Long shelf life High smoke point |
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Trans fats | |
AVOID THESE! DO NOT CONSUME | Increase risk of Diabetes II |
Create redistribution of fat tissue into abdomen, increase the risk of coronary heart disease, and thus increasing the risk of heart attack | Spark insulin resistance increasing the risk of diabetes type 2 |
Linked to systemic inflammation affecting digestion and other bodily processes. | May exacerbate/cause asthma in small
children |
Impacts memory | DOES NOT INCLUDE:
Naturally occurring trans-fats such as those in grass-fed meat. |