Good fats vs. bad fats
Good fats vs. bad fats… this is perhaps the most controversial and enduring topic in world of nutrition. To further complicate the fat conundrum, we must not only choose the good fats but use them in a way to preserve their healthful qualities and prevent them from turning into bad fats. For example, cold-pressed sunflower seed oil provides a neutral-flavored base for cold salad dressings. But if you heat that oil, due to the unstable double bonds in the oil (a.k.a. polyunsaturated fatty acids), it will oxidize and become toxic to body cells.
How to use good fats: a print-out!
The image chart below is perfect for your Pinterest boards, but I formatted a print-friendly list so you can stick it on your fridge for easy reference.
Download the print-friendly How To Use Good Fats here (it’s a PDF).
Sources: Know Your Fats by Mary Enig, Put Your Heart In Your Mouth by Dr. Natasha Campbell-McBride, Nourishing Traditions by Sally Fallon
http://www.foodrenegade.com/your-extravirgin-olive-oil-fake/, http://www.foodrenegade.com/hemp-oil-hemp-seeds-safety/, http://www.marksdailyapple.com/flax-prostate-cancer-risk/#axzz2Nc8cQTxL
We’re having a great discussion down below in the comments! If you have a question after reading this list, check the comments because I might have already answered it there. I’d love for you to join in our discussion!
I am SHOCKED to learn about grapeseed oil!!!! In reading Chris Kresser’s book I learned that it’s not a good oil. I’ve been using this for a couple of years – if not more – thinking I was doing something great for my family:-( I had recently begun wondering about it, prior to reading Chris’s book, but hadn’t yet dug into researching it thoroughly. Needless to say, I’ll be getting rid of the FULL CASE I just bought.
Another nitrate basher … do you understand that nitrates are naturally occurring in most root vegetables, fruits, nuts and grains … of which we have been eating for thousands of years?
What’s more nitrates provide 2 very important functions in the body as they are broken down into nitrites and nitric oxide … to control microbes in the gut (look up botulism, lystiria – they can lead to death if not controlled) and to stimulate blood flow (cardio)..
78% of the air we breathe is nitrogen!!
There is no issue with nitrates – the only research that I am aware of is the FDA toxic level of 71mg/kg of body weight – so theoretically you can get a toxic level of it – like many other things in life. To get that in perspective you would need to east over 500 packets of bacon a day to get to that level (80kg person). Interestingly Kale can get you their quicker as it contains 140mg/kg. – or roughly 15 times what is n a packet of bacon.
Oh, and celery comes in at 70mg/kg – celery powder is often used as a substitute to nitrates in processed meat – IT IS THE EXACT SAME COMPOUND!!!!!!!!!!!!!!!!!!!!!!!!!
Here in Australia we have something called rice bran oil. Are there any thoughts on this one? I have no idea whether it is made with solvents or whatever – but its marketed as nutritious and stable at high temps.
Love your site – stirs up all kinds of desire for further research, and the recipes are wonderfully simple. That’s important to me.
Keep on keeping on! . . . Rowan
Just a quick question! What do you think about organic evening primrose oil as a dietary supplement not to be used for cooking but to be used internally for its GLA content for good health? Bless you for all your help I have received from your site!
What is wrong with using canola oil for cooking and trying foods?
I discuss the problems with canola oil here: http://empoweredsustenance.com/canola-oil-excuses/
Watch a youtube video on canola oil! It wasn’t even initially made for human consumption. It’s toxic and highly inflammatory and toxic!
You have Sunflower oil listed to use as a salad dressing or drizzling, but it has possibly the highest omega 6 content (71%) and should be in your list of oils to not use.