Good Fat vs. Evil Fat

Whenever you see the words "low-fat" or "fat-free," think of the words "CHEMICAL SH*T STORM." 

I know there are tons of misconceptions out there in the world today about FAT.  These misconceptions are not your fault.  The cause is rather careless studies done long ago that have been spread publicly for many years. These studies have led us to believe that all saturated fat is bad for our health. This is FALSE!

In the late 1950's, an American psychologist named Ancel Keys conducted his own health and diet experiment after observing very few trends in various countries. These studies were not scientifically justified, but were published none the less. His studies suggested that saturated fat increases blood cholesterol. It is important to know that his experiments were not performed using real foods rich in saturated fat, but rather saturated fats that had been artificially created from vegetable oils using a process called hydrogenation. Hydrogenated vegetable oils contain not just saturated fat but also trans fat and a whole bunch of other unnatural molecules. Trans fat is what I refer to as "evil fat".  I urge you to learn more and dig deeper into these past "fat" studies, because it's quite frightening how this one small event has led to a large increase in obesity and sickness in America today. 

Thank goodness that new research is popping up left and right about the amazing health benefits of fat, which is why I wanted to spread the health love to you all. 

Extra, Extra Read All About It: FAT is back, and more glorious than ever! 

Let's learn how to fuel our bodies with the GOOD FAT and steer clear from the dreaded EVIL FAT. 

GOOD FAT
Natural, unrefined fat provides our bodies with long-lasting energy that stabilizes our "feeling full" hormones. Fat helps our body utilize fat-soluble vitamins and makes our cells strong. 

• coconut oil
• butter/ghee
• animal fat (bacon grease, tallow, etc.)
• avocado oil
• olive oil
• sesame oil
• walnut oil
• palm oil
• full-fat dairy (yogurt + cheese) 
• eggs (eat the yolks folks)
• meat
• seafood 
• avocados 
• dark chocoloate
• nuts/ nut + seed butters
• olives
• chia seeds
• ground flaxseeds
• sunflower seeds
• coconuts/ coconut milk

EVIL FAT
Artificial trans fats are the enemies associated with cancer, heart disease, and inflammation. These fats are man-made and are a completely different chemical structure that harms instead of heals our body. 

• vegetable oil
• margarine
• buttery spreads
• canola oil
• soybean oil
• corn oil
• grapeseed oil
• sunflower oil
• safflower oil
• shortening made from oils listed above 
• any products that contain the oils listed above

It is also important to note that some fats are best for high-heat cooking and some fats are better to use for low to no-heat cooking. 

HIGH-HEAT COOKING FATS

• coconut oil
• butter/ghee

• animal fat (bacon grease, tallow, etc.)

• palm oil

LOW to NO-HEAT COOKING FATS

• olive oil*
• avocado oil*
• sesame oil
• walnut oil

*Can use for both low and higher heat cooking. 

Try this delicious GOOD FAT recipe (pictured above) for a tasty balanced meal, Simple Crustless Quiche .

I hope your eyes and mind are now a little more open to accepting fats. Remember, fats are our friend, just make sure it's the good guys and not the bad guys :) 

                               
                                  Always craving good food,
                                                    Jillian