So What Fats Are Actually Healthy?

When it comes to fats, it’s the kind of fat you consume that makes a difference. Our bodies require good fats to function properly. They’re an absolute necessity for living. Without them we simply would not exist!

Good fats give us energy, feed our cells, strengthen our brains and so on.

There are 7 different types of fatty acids. 3 are good, 3 are not-so-good and 1 is a harmful toxic poison.

Here is the list:

1. Omega 3 Fatty Acids – the absolute best fat you can put into your body. Heart healthy, anti-inflammatory. Think marine life, nuts such as walnuts, chia and flax seeds, beans and lentils including soybeans and a handful of veggies such as spinach and winter squashes. The level of omega 3’s in veggies is a bit on the low side.

2. Monounsaturated Fatty Acids – oleic acid in olive oil is the winner. It stimulates the liver to assist in total body metabolically. NOTE: if you heat it too high, a double bond is formed and now you potentially have a trans fat!

3. Polyunsaturated Fatty Acids – walnut and other nut oils fit here. They are good as long as you don’t overheat them. Too much heat and the double bonds flip and now you have a trans fat. Best to use raw in dressings or add to the end of your recipe.

4. Saturated Fatty Acids – think ghee, lard and tallow as well as coconut and palm oils! Once considered a “50 year” villain!! With tons of research and studies, this fatty acid is considered cardiovascular neutral. With ZERO double bonds, saturated fats have a much higher smoke point so you can use in almost every method of cooking. There is no change in structure if overheated. It’s also solid at room temps. Dairy saturated fats have phospholipids, which play a crucial role in cellular processes. They actually influence functions such as inflammation and metabolism.

5. Medium Chain Triglycerides – think coconut oil. Reasonably good unless you mix it with lots of saturated fats which your liver will go to town producing a whole lot of triglycerides. Not so good!

6. Omega 6 Fatty Acids – Ultra-processed seed oils. It is a precursor to inflammation and is virtually in everything! If you are eating processed foods and not reading labels, your body is building up on these toxic oils with end results of inflammation. Please read your labels. If it has any of the “Hateful 8” listed on the ingredient list, put the item back on the shelf! Oils include; canola, corn, cottonseed, grapeseed, rice bran, soybean, safflower and sunflower which can often be referred to as vegetable oil.

7. Trans Fatty Acids – The Devil Incarnate! Downright poison! As mentioned earlier our bodies do not contain the necessary enzymes to break down trans fat double bonds. So, if that’s the case, what happens to us digestively as well as metabolically? Think about it. If food is fuel for our body, most of ultra-processed food on the grocery shelves today is absolutely worthless and harmful. It’s not REAL food, it’s dubbed franken food which is spot on.