The Hierarchy of Fats
GREEN LIGHT
- Extra Virgin Olive Oil
The king of the kitchen. - Marine Omega-3
Salmon, Mackerel, Sardines, Algae. - Avocado & Nuts
Monounsaturated fats and fiber.
MODERATION
- Fermented Saturated Fats
Whole Yogurt and Kefir, Aged Cheeses. - Clarified Butter / Coconut
Great for high-heat cooking, but don't overdo it.
STOP / AVOID
- Trans Fats
Margarine, snack cakes, fast-food fries. - Refined Seed Oils
Sunflower, Corn, Soy (unstable). - Processed Meats
Hot dogs, industrial deli meats.
We Eat Food, Not Single Nutrients
Same saturated fats (3g), opposite effect. Why?
VS
1 Medium Avocado
3g Saturated Fat
+ 20g Monounsaturated
+ 13g Fiber & Vitamins
+ 20g Monounsaturated
+ 13g Fiber & Vitamins
PROTECTS THE HEART
3 Slices of Bacon
3g Saturated Fat
High Sodium & Nitrites
0g Fiber
High Sodium & Nitrites
0g Fiber
INFLAMMATION
Quick Guide to Cooking
| Use | Recommended Oil | Why choose it? |
|---|---|---|
| Raw / All Purpose | Extra Virgin Olive Oil (EVOO) | Rich in antioxidants. The absolute best. |
| High Heat / Frying | Avocado Oil | Very high smoke point (520°F/270°C). Neutral. |
| Baking / Neutral | "High Oleic" Sunflower | Stable like olive, but doesn't alter the flavor. |
| Sautéing / Browning | Ghee / Coconut Oil | Doesn't burn. Note: use in moderation. |
| TO AVOID | Refined Oils (Sunflower, Corn, Soy) | Degrade with heat, releasing harmful substances. |