WHICH FATS ARE GOOD, WHICH ARE BAD?
Disclaimer: This article is for educational purposes only and includes the opinion of the author. Information is not meant to diagnose, treat, or cure any illness or disease. It is simply information found through experience and/or research. Always follow the directives of a licensed health professional. Neither Anita Bastian or the publisher of the information takes any responsibility for actions readers take in regards to how they use or perceive the information. Readers are encouraged to do their own research.
The topic of healthy fats has unfortunately been made confusing by interesting marketing tactics. No worries! Today we will sort out the good, the bad, and some ugly findings about nastiness getting into our supposedly healthy fats.
First, it’s important we understand how critical healthy fats, otherwise known as lipids, are to our health. Essential fatty acids and cholesterol are vital to our brain and overall health. Cholesterol is vital in the production of hormones such as progesterone, estrogen, and testosterone. Low cholesterol is implicated in increased risk for cognitive issues like Alzheimer’s according to several studies in Dr. David Perlmutter’s book, Grain Brain. Some cholesterol is made by our body in the liver. Some is consumed through foods like good quality eggs.
Our energy production and well-being rely on the body’s intake of healthy fats, the metabolism (or breakdown) of fats, and the mobilization of fats. Fats and/or glucose can be broken down into energy by the body. We are flex-fuel beings. Did you know that fats can supply more than twice as much energy as carbohydrates or proteins?!? Healthy fats are critical to our brain, heart, and overall health. We need healthy fats.
Other functions of healthy fatty acids include:
insulate and protect organs and nerves
act as helpers for proteins
start chemical reactions that support our growth
support the immune system (Vitamin D is made from cholesterol.)
support reproductive system health (Enough healthy body fat and fatty acids are critical to our reproductive systems.)
Fats also help the body store fat soluble vitamins like Vitamins A, D, E, and K. These nutrients are stored in our liver and in fatty tissues; and can be drawn up as needed by the body for energy by using lipase enzymes to metabolize the fats and convert them to energy. The process of how the body exactly does this is still not completely understood. (We are fearfully and wonderfully made! 😊)
And that’s not all. Here’s where it gets really fun at the cellular level. Fatty acids and cholesterol are key components of our cell’s membranes. The membrane or outer layer of our cells function as protective bouncers for the cells. A healthy cellular membrane allows good nutrients in and keeps toxins out. An inflamed cellular membrane instead traps toxins inside the cell and prevents nutrients from getting in to nourish the cell and support cellular function. Not good!!
Some have said inflammation is the root cause of all disease. To address inflammation we need to know what is causing or driving it. We definitively don’t want inflammation to stick around in our systems. We need to find the root cause of inflammation.
Perhaps the biggest culprit of cellular inflammation is unhealthy fats. As I mentioned bad fats can cause damage to the cell membrane’s, but did you know they can also cause damage to our mitochondria and our DNA? Yep. What can seem harmless can actually be extremely harmful to us.
I’m sure you are wondering - what are “bad fats” and which ones are good?
Here is my list of bad fats to avoid:
soy bean oil (Watch for this in salad dressings and sauces! It’s linked to obesity and insulin resistance. See study here.)
canola oil (Also often in salad dressings. This oil is linked to cognitive issues like Alzheimer’s. See study here. According to this report 95% of genetically modified. A study done in Australia shows canola oil may be linked to metabolic syndrome.)
corn oil (Most is genetically modified and contains chemicals due to herbicides taken up into the corn plants.)
adulterated or rancid avocado oil (Check this article out to learn more about the majority of avocado oils being adulterated - many with soy bean oil. They also found approximately 82% were rancid before the expiration date.)
adulterated or rancid olive oil (Read more here.) Again, buyer beware.
sunflower and hazelnut oils (Most are rancid by the time you buy them and are stored in clear glass that allows light to oxidize them.)
any fake butter-like products or substitutes (I think most know that these are full of nastiness. Highly processed ingredients.)
fried foods like chips, fries, and many crackers (They contain any number of the above listed bad fats.) Imagine what bad fats could do in combination with other bad fats. Yikes! They can be very destructive to our health.
Wow! That’s a long list! What fats are good?
My go-to fats right now are:
Organic unrefined coconut oil (for cooking)
100% grass-fed or Kerrygold butter (for cooking)
Oleavia olive oil or olive oil from trusted sources (for non-cooking uses such as in salads etc.) I never cook with this precious olive oil. I don’t want to risk destroying its many health benefits. Connect with me if you want to learn about where to find Oleavia olive oil.
If we want healthy cells that promote cognitive function and optimal health, then it’s important to enjoy healthy fats and avoid the bad guys as much as possible! As always, foods that are closest and cared for in the way God intended for them to be are the healthiest for us.
Blessings as you nourish your brain and body with good fats,
Anita
But if we have food and clothing, we will be content with that. 1 Timothy 6:8
Every good and perfect gift is from above. James 1:17