First, let’s debunk the myth that fat is just bad for you.
We need a certain amount of fat in our diets to stay healthy.
So, which fats are healthiest?
Foods and oils that contain medium-chain triglycerides, omega-3s, and omega-9s are considered good for you.
But you might find yourself wondering, can you eat too much healthy fat?
The answer is yes!
This is especially true if you couple the fat with sugars and processed carbs.
Polyunsaturatedomega-3 fats(found in fish, walnuts, and flax) are healthy and anti-inflammatory.
They can also be harmful if heated to high temperatures as they release unhealthy free radicals.
The average American diet contains15 times more omega-6sthan omega-3s.
This ratio should be 2 to 4 omega-6s to 1 omega-3s!
Omega-9s, which are found in avocados and olive oil, are also good for you.
Coconut and olive oilare lower in omega-6, which is one of the reasons they are classified as healthy.
Palm oil is also a source of saturated fat but not as healthy as coconut oil.
In addition to coconut oil and palm oil, saturated fat is also found in dairy and animal products.
Quality
Many oils are processed by heating and extraction using industrial chemicals like hexane and solvents.
Consuming these oils is not healthy because of the chemicals that accumulate in the body.
Look for cold-pressed oils and expeller-pressed oils (extracted without chemicals).
Becausefats readily absorb pesticides, I advocate pesticide-free plants, oils, and seeds.
The bottom line
Good-quality fat is healthy for you in the right amounts and the right balance.
Eat high-quality fats in moderate amounts as part of a balanced, whole-foods diet.
Eat fish for its anti-inflammatory qualities.
Include moderate amounts of animal products.
Limit omega-6-laden processed foods.
And dont forget to enjoy your food and dont overeat no matter how healthy it is!
