A "GOOD fat" diet - 6 things you should do to obtain good fats in your diet

(1) Consume polyunsaturated “Essential fats” omega-6 and omega-3  in balanced amounts

The natural God-given diet contains perfect amounts of these essential fats (which cannot be made by your body), including the enzymes and minerals required to convert them into usable forms. This diet is found in native populations in temperate and tropical regions, whose intake of polyunsaturated fat comes from the small amounts found in legumes, grains, nuts, green vegetables, fish, olive oil and animal fat. Farm animals and birds generally no longer go outside to eat grass or bugs to increase their Omega-3 fat intake, and most grocery store oils available in the current U.S. market, contain mostly Omega-6 fat and are refined and toxic.

For enlightenment on the vital importance of these fats in our diet, and guidance on how to obtain them, see:

EFAs - The Fats of Life

Omega-3 /Omega-6 Imbalance

(2) Consume healthy saturated and monounsaturated fats

Although these can be made by your body, certain foods contain health-enhancing, short/medium-chain saturated fatty acids (e.g. coconut oil, palm oil and butter). Also olive oilhas health-beneficial properties.

(3) Saturated Fat intake Should be moderated and balanced with polyunsaturated fat

Traditional hard fats are used for “body fuel”, cell membranes, and fat deposits - but when we consume more than we use, they cause us to gain weight - both by altering INSULIN function and by storing the excess. They also make the blood “sticky” and undo the benefits of the polyunsaturated “healing” fats.

-   Unless we are “working it off”, we need to balance our intake of saturated fat with the balanced consumption of Omega-3 and Omega-6 healing essential fats - This done, we may fully enjoy moderate amounts of whole milk, cream, butter and animal marbling fat, without any feelings of guilt or concern.

(4)  Do NOT consume:

(a) Trans fat (i.e. partially hydrogenated fat), hydrogenated fat, and products containing these unnatural fats - to prolong shelf-life, commercial food processors sometimes deliberately hydrogenate or partially hydrogenate polyunsaturated oils, which largely removes the easily oxidized, but necessary-for-health, “active” essential fats. Any fully hydrogenated oil will still contain some partially hydrogenated fats (i.e. trans fats).

(b) Refined, polyunsaturated grocery store oils and processed products containing these refined oils - These are the highly refined oils (refined by solvent extraction), which we find in transparent bottles on supermarket shelves, and should simply not be considered edible. These high-temperature processed oils have lost much of their nutrient value during their refining process, contain altered, toxic fatty acids (such as trans fats and lipid peroxides), and have been and continue to be degraded by light. Also, they are usually made from the cheapest, most inferior, most intensely pesticide-sprayed plants. To detract from their poor nutritional, refined, and toxic condition, advertising labels focus on positive aspects, such as “Low in Saturates”or “Cholesterol-free”, both naturally inherent in any plant seed oils.

-   Examples of refined oils typically contained in processed products:

Corn, soybean, sesame, canola, sunflower and cottonseed oils

In contrast, oils that have been carefully cold or expeller pressed, which have not been refined, and have been properly stored in dark bottles without air, are excellent for dietary use. This is also true of products that contain these oils, provided they have not been heated to higher than 320 °F.   

Refined vs. expeller-pressed oils

-   Beware the “0 TRANS FAT” Label - Any commercial product listing a polyunsaturated oil almost always contains some trans fatty acids (tFAs). Most commercial oils are refined, bleached and deodorized to extend shelf-life. The deodorization step heats the oil to higher-than-frying temperatures, a level at which tFAs are created, and yet these oils are claimed to have “0 Trans Fat”

-    Under the U.S. Food and Drug Administration's rules, trans fat does not have to be listed if there is less than half a gram per serving in a food, which according to renowned fats expert Dr. Udo Erasmus, contains more than enough toxic molecules to cause harmful effects on health.

Damaged/Altered (Toxic) Fats

For guidance in buying, using and storing good oils:

Fats and Oils

(5)  Use stable fats for high-heat Cooking

E.g. Use coconut oil, avocado oil or butter, which contain mostly saturated fatty acids.

(6)  We need cholesterol

Cholesterol is a fat which is being seriously maligned today (mainly for the purpose of selling cholesterol-lowering statin drugs).   If you would like to learn the truth about this vitally important and necessary fat:

Cholesterol - "Our Hero"