Fats are actually good for us and used for many purposes by our bodies. The cell wall of each cell in our body is composed of fats. We use fats for energy. Hormones are created from fats. Fats are needs to absorb the fat soluble vitamins A, D, E and K. Fats are needed by the body to manage the inflammation process. Most importantly, everything tastes better with butter all over it.
But…. there are some bad fats (giving all the good fats a bad rap): hydrogenated oils!!! healthy oils that have gone rancid (bad)!!! fats from animals that are not healthy or not eating a diet that is healthy for them(animals store toxins in fat)!!! oils that are processed with chemicals or high temperatures!!! (Examples: canola oil, vegetable oil, crisco, margarine, regular dairy products, regular meat products)
Good fats should be around 30% of our diet in calorie percentage (as a starting point, since everyone is different). We should try to get a balanced variety of fats: omega 3 and omega 6.
Examples of good fats and foods with good fats in them: pasture raised eggs, pasture raised dairy products (if dairy is tolerated – many people are sensitive to dairy), pasture raised animal fats, wild caught seafood, organic cold pressed olive oil, organic cold pressed coconut oil, avocados, other correctly processed seeds/nuts and seed/nut oils.
How to transition to good fats
- Start with easy substitutes : organic butter instead of margarine, organic milk, etc. salad dressings – find ones made with olive oil or make your own.
- Add avocado and raw (or at least organic) cheese to your meals.
- Eat a spoon of coconut oil.
- Make fat bombs or coconut bark as a snack.
- Start eating more eggs (pasture raised or at least cage free).
- Avoid fried food, baked goods, crackers and snacks (look at ingredients for good vs bad fats).
- Most restaurant food is made with bad fats (damaged during processing or highly inflammatory).
- Cook with duck fat or lard or coconut oil, light sauteing with olive oil or avocado oil.
- Make your own mayonnaise.