Check out the infographic (1), below (or see pdf version: GoodBadFats-infographic). I do have a few comments about items in this infographic, also below.
Here’s a larger version of the infographic; below that are my comments. See also the larger pdf version, GoodBadFats-infographic.
Fake (Killing) Fats
Fake fats are not necessarily “fake,” but they are problematic for our health. This includes:
- Corn oil that is hot-pressed from the seeds; unless it is certified Organic, it is likely GMO and has been sprayed with Roundup (glyphosate). Hot-pressing means that the seeds are pressed with extreme pressure which heats the oil causing harm to the fat molecules so that they are inflammatory.
- Canola oil is problematic for the same reasons as corn oil, but even Organic canola oil has toxicity issues due to a toxin naturally present in the seeds.
- Salad dressings – commercial ones – are problematic because they likely contain the problematic corn, soy or canola oil. They may also contain other questionable ingredients. But homemade salad dressings made with the good fats (real fats in the infographic) and other healthful ingredients can be very healthful.
- Mayonnaise has the same problems as salad dressings unless it is homemade, because it is likely made with those same bad fats/oils, and may contain other questionable ingredients. I have found Organic Avo-Mayo to contain healthful fats and ingredients.
- Cereals – this is a vague category, but I assume they mean boxed/bagged breakfast cereals that are full of sugar and may also contain some oils/fats that are questionable. But homemade porridge made from whole or rolled grains like oats is not a fake food and provides many health benefits especially if you add some chopped nuts and/or cream to the bowl of porridge and skip the sugar.
- Vegetable oil spray – There are so many things wrong with this product. First, it is likely made with corn, soy, canola or other GMO oils; and second, the spray container combines the oil with toxic substances that allow the spray to be effecting.
Real Fats (Healing Fats):
This list is not complete, but rather a list of commonly used fats.
- Avocado oil: Most commercial versions are likely adulterated my the Mob with GMO oils such as corn or soy – similar to the adulteration of olive oil (see below). Unadulterated Organic avocado oil is a good oil that I use it myself.
- Butter/ghee and cream: especially when from pastured dairy animals. Ghee is butter from which the milk-solids and water have been removed, leaving just the fats. NOTE: margarines are NOT the same as butter, and likely contain bad ingredients.
- Coconut oil: Like milk and milk products, coconut oil is high in saturated fats, including the medium chain fatty acids*: caproic, caprylic, capric, lauric; plus longer-chain fatty acids: myristic, palmitic, and stearic acid. Lauric acid has the highest concentration in coconut oil. While many people think saturated fats are bad for you, those in coconut oil and raw milk are very healthful.
- Olives and olive oil: At the top of the list are olives and olive oil. However, not all commercial olive oil is what it claims to be. See my article Olive Oil: The Real Deal, or Adulterated/Fake for more. Also, canned olives (heat-treated) are not as healthful as brined olives.
- MCT oil: this is touted as healthful because medium chain fatty acids* have many health benefits. However, MCT oil is not a natural product. Instead, the MCT fatty acids are removed from the triglycerides of that natural oils, and then re-combined with a glycerol backbone using industrial processes that involve the use of toxic solvents, high heat and/or pressure. Instead, I recommend natural fats/oils that are high in medium chain fatty acids like coconut oil and butter/ghee.
- Lard: especially from the fat of Organically-raised pigs; however, avoid hydrogenated lard. See my articles: Rendering Lard – the Perfect (& Original) Shortening and Rendering Lard in a Crockpot: The Process
‘* NOTE: Medium chain fatty acids have between 6 and 12 carbons in the chain. Avocado oil doesn’t have medium chain fatty acids, as its acids have 16 or 18 carbons.