How to Choose Healthy Fats

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Why you need healthy fats in your diet

Healthy fats play a vital role in controlling body weight by reducing appetite, providing long lasting energy, and making food taste great.  They are also crucial for healthy blood sugar levels because fat slows the absorption of sugar.

Healthy fats, including saturated fats, are required for optimum health because they serve so many critical functions in your body. They provide a concentrated source of energy, the building blocks for cell membranes, the ability to absorb fat soluble (ADEK) vitamins, the insulation for your nerves, and the building blocks for the hormones controlling metabolism, inflammation, energy level, bone & tissue formation, and reproduction.


So which fats should you be eating?

Which fats to eat

Fats are classified according to their chemical structure as saturated, monounsaturated, and polyunsaturated.  Plant and animal products in their natural state are never all of one or the other.  For example, although we think of lard as a saturated fat it only contains 40% saturated fat and the remainder is unsaturated.  It’s important to understand each type of fat serves a different role in your body and your body needs saturated, monounsaturated, and polyunsaturated fats.


How you will use the fats is important in deciding which fats you should eat.  The unsaturated fats are very fragile and easily damaged by exposure to air, light, and heat causing them to oxidize.  Oxidized oils may look and taste fine but they are full of free radicals that are very harmful to your body.


For hot uses:

butter, ghee, lard, tallow, animal fats, coconut oil, palm oil

For cold uses:

extra virgin olive oil, avocado oil, nut & seed oils

Whole foods with healthy fats:

full fat dairy, eggs, meat, seafood, nuts & seeds, avocado



Which fats NOT to eat

Man-made fats are particularly dangerous to your health.  High levels of mechanical and chemical processing expose these fats to air, light, and heat causing oxidation. Trans-fats, hydrogenated, and partially-hydrogenated oils have had their structure chemically altered and have been proven to cause dangerous health consequences.


Do NOT eat these:

trans-fats, hydrogenated oil, partially-hydrogenated oil

margarine, imitation butter, Crisco, corn oil, vegetable oil

canola oil, soybean oil, sunflower, safflower, grapeseed

Peter Wright, NTP, CGP

Peter Wright, NTP, CGP

I’m on a mission to help you prevent and reverse chronic illness by utilizing nutrition to restore your body’s natural balance.

Contact me directly for a free 30 minute consultation.
Peter Wright, NTP, CGP

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