Fat is not the Enemy!

Fats have had a bad reputation over many years, this should be aimed at the unhealthy fats rather than all fats. Saturated fats can be found in dairy foods such as butter, milk, cheese and cream. These fats are normally solid at room temperature. They should be consumed in moderation as an increased intake can cause health risks. Unsaturated fats are an important part of a healthy diet as they help to reduce health risks such as heart disease. Unsaturated fats form part of the much needed Omega fats. Trans fats are unsaturated fats that have been processed. Most processed, deep fried foods and take-away foods contain trans fats and should be avoided. They have a negative effect on cholesterol levels and have also been linked to insulin resistance and poor glucose management.

Why the bad reputation ?


Benefits of fats & lipids:

Fats are a source of essential fatty acids which is a daily requirement. Great source of energy. Fat forms one of the three main macro nutrients of our diet. Fats are a source of cholesterol that is vital for our health. Fats protect our vital organs and provide insulation. Fats are vital in pregnancy for fatal development. Fats are involved in hormone production. Fats are needed for blood clotting, muscle movement and inflammation. Fats are essential in absorbing fat soluble vitamin A,D,E & K. Fats form part of our cell membranes and the covering on our nerves.

Fast & Oils to eat

  • Grass fed meats
  • Butter – grass fed or organic
  • Oily fish – salmon, anchovies, sardines and mackerel
  • Calamari Oil
  • Free- range eggs
  • Coconut Oil
  • Olive oil
  • Flaxseed Oil
  • Avocados
  • Chia Seeds
  • Hemp oil
  • Walnut oil
  • Goats milk / cheese / yogurt

Fats and Oils to avoid:

  • Canola oil
  • Corn oil
  • Sunflower oil
  • Safflower oil
  • Cottonseed oil
  • Soybean oil
  • Peanut oil
  • Grape-seed oil
  • All fried foods
  • Margarine
  • Butter substitutes
  • Corn-fed animal products
  • Farmed fish
  • Non free-range organic eggs
  • All vegetable oils
  • Processed foods
  • Commercial salad dressings
  • Commercial sauces

Most importantly when you invest in buying the right oil, make sure they are kept and stored correctly. Store them in a cool and dark area. If the bottle is clear glass or plastic you need to consider how much exposure the oil has had. Avoid smoking or burning your oils and fats. If using an oil that is not recommended for heat ensure that you add water to the dish while cooking.

Posted in

Leave a Comment