Remember when animal fat was bad? Remember how this sentence freaks you out because you still think it's bad and didn't know it's good? There's so many terms and classifications when it comes to fats. This month I wanted to help break this down for you so that you're eating good fats that keep you healthy instead of avoiding fat which, YES, can make you fat!
There are three main types of fat to keep an eye out for when you're at the grocery store. Here is a very brief explanation of each and a few examples of good choices when you're shopping!
Are highly stable in nature, they do not turn rancid easily, even at high temperatures. These are great fats to consume. They include:
Are relatively stable, do not turn rancid easily they are liquid at room temperature, but semi-solid upon refrigeration. These include:
Are unstable even at room temperature, easily damaged by heat, light, moisture, and oxygen exposure and refrigeration is required. These include:
These are essential to your health. Our bodies cannot make these fats on their own, therefore we must consume them in our diet. 1 teaspoon per day is sufficient.
Most American's consume way too much Omega 6 and not nearly enough Omega 3's. This is due to highly processed diets. Ideally you're consuming a ratio of 1:1 for Omega 6 & Omega 3. The Standard American Diet (SAD) is nearly 19:1 of Omega 6 to Omega 3.
Here's a few healthy (and essential!) Omega Oils to include in your diet:
Good Fats are considered healthy because they occur in nature and are not highly processed. Bad Fats are highly processed using chemical solvents under a tremendous amount of heat. By the time these oils reach the grocery shelves they are unrecognizable from their original form.
So how do you know what a healthy fat vs a bad fat is? Simple: READ THE LABEL. Here are a few things to look for:
Now that you have a better understanding of what kinds of fat you should be consuming, it's good to know HOW to safely cook with them!
These can be used with high heat or frying
These have a maximum of medium heat
Do not use for cooking
Healthy fats are your friends not your enemy! I hope this helps you learn to embrace them and feed your body, mind, and spirit with the good fats you need!
To Your Health!
NTP, CNE, CFSP, LMP
Essential Wellness, NW
Email Me, if you have any questions about healthy fats.