on Healthy Vs. Unhealthy Fats
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:
The very best oil for you to cook with is virgin coconut oil.
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.
Avoid the following polyunsaturated vegetable oils: safflower,
corn, sunflower, soybean, cottonseed or canola.
You should never eat margarine or shortening and foods that contain
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.
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.
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,
Avoid nuts and seeds roasted in oil.
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
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.*
with all of the foods that you eat, it is important to observe your
bodys feedback in order to determine which healthy foods are
in fact healthy for your unique physiology.
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