Healthy Fats:

More on Healthy Vs. Unhealthy Fats

By Dr. Ben Kim

Since writing a short piece on healthy vs. unhealthy fats in my newsletter a few weeks ago, I have received several requests for more detailed information and guidelines on this topic. Here are ten practical and essential points regarding fats and oils in your diet:

1. The very best oil for you to cook with is virgin coconut oil.

2. Olive, peanut, and sesame oil can withstand some exposure to heat without becoming harmful, but it is best to avoid using these oils for cooking on a regular basis. Olive oil is best eaten raw or added to your food after it has been taken off the heat.

3. Avoid the following polyunsaturated vegetable oils: safflower, corn, sunflower, soybean, cottonseed or canola.

4. You should never eat margarine or shortening and foods that contain them.

5. For people who can tolerate butter, it is important to use organic butter. Try to find butter that has a rich, dark yellow color, representing great nutritional density.

6. Avoid all deep fried foods, unless they have been deep fried in virgin coconut oil or red palm oil. You can safely bet that very few restaurants in Canada or the States use these two tropical oils to deep fry. Also, unless you used red palm oil when you were growing up, you are likely to find it objectionable.

7. Avoid anything that is made with hydrogenated or partially hydrogenated oils. This includes French fries, onion rings, tempura, doughnuts, and most processed, commercially prepared baked foods like bread, crackers, potato chips, cookies, chocolate bars, muffins, cakes, and pastries.

8. Avoid nuts and seeds roasted in oil.

9. Excellent, concentrated sources of fat from plant foods include: avocado, raw nuts, raw seeds, unsweetened coconut, coconut milk, virgin coconut oil, and raw olive oil.* Most people should limit their intake of raw nuts and seeds to approximately one to two handfuls per day.

10. Excellent, concentrated sources of fat from animal foods include: organic eggs from free-range birds, cold-water fish, organic chicken, grass-fed red meat(beef, buffalo, and lamb), and wild game.*

*As with all of the foods that you eat, it is important to observe your body’s feedback in order to determine which healthy foods are in fact healthy for your unique physiology.

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