A Guide on Fats, the Good, the Bad, and the Super Ugly
Here’s the skinny on fats, the good the bad and the super ugly. Adding traditional fats into our diet has been a big game changer for us Revivalist Girls: more energy, less hunger and better fitting clothes. It’s also the last “F” in our amazing BFF diet, read all about that here.
So often we begin to talk about fats and are met with a “oh, I know fat is good, but the good fats”. Sadly the fats that get labeled the “good” fats are often the big bads we call creepy oils: industrially produced polyunsaturated vegetable oils. These oils are creepy because they masquerade under the label of heart healthy, while being incredibly damaging to our body when consumed on a regular basis.
A big part of reducing the toxins in your diet is clearing out the fats that throw our bodies balance of omega-3 and omega-6 fatty acids out of whack, leading to increased inflammation in the body. Healthy fats nourish our body and are an essential part of our diet, but it is important to choose your fat wisely. Below is a breakdown of the fats and oils we allow in Revivalist Kitchen and which fats and oils we have kicked firmly to the curb.
Great for Cooking
These are the good guys that have been punished for crimes they did not commit. Health boosting saturated fats are great for cooking and add tons of flavor to our food. The quality here matters: lard from a bucket at the supermarket is often highly refined, while pasture raised rendered lard is minimally processed and comes from healthy animals. All animal fats are from animals fed their natural diets and raised in a humane environment. Coconut oils are organic and while safe for frying, coconut oil has a lower smoke point then animal fats such as tallow and lard, and should not be over heated.
Unrefined Coconut Oil
Lard from Pasture Raised Animals
Ghee from pasture raised animals
Duck fat, schmaltz/chicken fat, goose fat
Great Healthy Fats that should not be heated to very high temperatures
Butter made from pasture raised animals
Organic Olive Oil
Macadamia nut oil
Healthy Oils that should not be heated
Walnut, Pecan & Pistachio Oil
Flaxseed oil (very high in omega-3 but use sparingly, 1/2 tsp. daily, in salad dressings, shakes and spreads)
These Fats are Just Ok
These oils masquerade as healthy oils but without enough omega-3 these oils can cause inflammation in the body. Compared to genetically modified pesticide laden canola oil, these oils are really not great, but not horrible. However they are all very high in omega-6 fatty acids and should be avoided when possible, especially when an alternative is available.
Palm (this is a healthy oil with some major problems with sustainable production. Buy this oil with caution to the source)
Sunflower Seed Oil
Sesame Seed Oil
Organic Peanut Oil
These oils are not good for human consumption in any amount. WARNING: these oils lurk in everything from commercial salad dressings, to the fryer at your favorite restaurant, to baked goods, snack foods, prepared foods and beyond. Practice reading your and avoid products that contain these environmentally damaging, heart hurting, inflammation inducing. creepy industrial oils.
Vegetable Oil Blends
Olive/Vegetable Oil Blends
Really Bad & the Ugly
Imagine taking something already horrible and then going out of your way to make it way worse. Trans-fat is the jewel in heart disease’s crown. Trans-fats are not food, these are highly processed bad oils that were already unsafe for human consumption that have been converted from liquid oil to a solid fat (replicating a naturally saturated fat in consistency). This is a cheap, replacement fat used to boost profits for unscrupulous companies taking advantage of the misinformation regarding fat consumption that has been allowed to flourish by our government. Beware products claiming zero grams of trans fat per serving, as our blessed FDA has allowed that to be printed on products that contain up to one half gram of hydrogenated oil/trans-fat. Eat two servings and boom, you got a gram of poison straight to the ticker.
Non-organic soy, corn, canola
Hydrogenated Vegetable Shortening
Spray oils like Pam that contain chemical propellants
We hope this guide will help you make better choices for you and your loved ones when it comes to choosing the right kind of fats for your plate. Have any questions for us? Leave a comment below! We love hearing from our readers!
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