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

 

 

Olives, Beef, Avocado

Nuts; macadamia & hazel nut

Oils; (unheated) extra virgin olive oil, virgin olive oil, avocado, almond, macadamia

 

 

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

Red meat Cream
Butter Ghee
Lard Tallow
Eggs Coconut oil
Palm oil Lamb
Bacon Chicken
MCT oil

 

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.