FOOD FATS and OILS
General Guidelines for eating Fats
Why eat fats?
Eating fats as part of a meal slows down
absorption - staving off hunger for an
All fats are carriers for fat-soluble vitamins
and K -
themselves are catalysts for the body’s
processing of the water-soluble vitamins.
Fats are necessary for the conversion of
absorption, and other biological processes
Healthy fat consumption
(E.g. trans fats)
by eliminating processed
foods, typical grocery store polyunsaturated oils and deep fried foods
this has the added
benefit of concurrently removing many “empty” carbs (including sugar) from your
Use organic butter (best produced from raw milk from cows that grazed)
instead of margarine and
vegetable oil spreads -
toxic fats. (Don’t believe the “No
trans fat” labels . . . a certain amount per portion size are legally
allowed without mention on the label, and according to Udo Erasmus, Phd,
renowned worldwide expert on dietary fats, and author of “Fats that heal, fats
that kill”, even those small amounts are detrimental to health.
Use expeller-pressed coconut oil, butter, or palm
oil for frying/cooking – much less likely
to produce toxic fats by heating them than
or polyunsaturated cooking oils.
Best frying fats
Use extra-virgin olive oil only for COLD recipes
Ensure good daily source of
E.g. Krill oil, flaxseed or fresh flax oil.
Overview of Fat Types
Cut the outer fat off meat -
Marbling fat is fine
Use only expeller-pressed, unrefined oils
(usually found in health-food stores)
Do not use typical grocery
store vegetable oils - processed with high heat, they contain harmful
Light, heat and Air
will damage fatty acids in seed, bean and nut oils
raw, organic butter from pastured cows
Non-organic butter has highest concentration of
pesticides of any food
Butter is best source of fat soluble vitamins A,
D, E, K
Butter contains antimicrobial short/med.
chain-length fatty acids
Add butter liberally to vegetables -
fat-soluble vitamins are catalysts for
assimilation of water-soluble vitamins.
“Price Factor” -
from cows that ate fast-growing green
grass contains Dr. Price’s “Activator X” (Vitamin K2), a potent catalyst
for mineral absorption.
See more details,
including which are the best
brands to buy::
Margarine / Shortenings
altered, toxic fatty acids – which cause cellular dysfunction
Damaged /Altered Toxic Fats
Make vinaigrette dressing with Extra virgin olive
oil and Balsamic or Raw apple cider vinegar
Olive Oil (and other monunsaturated
Since our body is unable to make
(so called because they are
indeed essential for health),
we must therefore ensure their presence in our diet.
EFAs - "FATS OF LIFE"
a high percentage of
easily damaged by high temperatures.
Best fats/oils for frying / baking:
Expeller pressed coconut
has no coconut taste; a very stable
oil for frying temperatures. Coconut oil
has a medium smoke point of 350° deg. F, which is under the usual sautéing
temperature. If you see smoke, pull the pan off the burner and let it cool down
a bit, because at that temp. the oil will begin to oxidize (go rancid);
Almond oil - is good for baking
at temps around 400° F
Keep the frying temperature as low as possible; quite stable under
heat; great flavor addition to food.
and Palm kernel oil –
are stable frying
oils, but not easily obtained in the Western world; has a strong flavor.
NOT use olive oil or polyunsaturated fats
canola, sunflower, soybean oil)
they are too easily oxidized by heat
Prefer steaming, poaching, boiling, pressure-cooking or