Despite what you may have heard back in the ‘80s about the benefits of a low-fat diet, new research now shows that healthy fats are absolutely crucial for brain and body function. Low-fat products are usually packed with sugar and preservatives. And guess what? Sugar is what clogs your arteries, not cholesterol or fat!1
It may seem counterintuitive to eat fat for weight loss, higher performance and better brain function, but it’s true: more dietary fat will keep you satisfied until your next meal and faster on your feet.
Good Fat, Bad Fat
That being said, not all fats are good for you. Rancid or inflammatory oils can damage your cells more than help them. These are oils high in polyunsaturated fats, unsaturated fats, and Omega-6 fatty acids.
What are healthy fats? These are found in foods that are high in anti-inflammatory Omega-3 fatty acids, saturated fats, and cholesterol.
Wait, Don’t Saturated Fat and Cholesterol Cause Heart Disease?
Actually, no. You can have your eggs and eat them, too. Recent studies have found no link between saturated fat or cholesterol consumption and heart disease. Cholesterol is an essential precursor to hormone production, and long-term studies have not shown any relationship between saturated fat and blood cholesterol levels.2
On the other hand, saturated fat intake has been associated with increased weight loss, better liver function, a stronger immune system, and even healthier lungs.3
Which Oils and Fats Are Best for Cooking?
High heat can damage even the healthiest Omega-3 fats, so choose your cooking fats wisely. I recommend cooking with ghee (clarified butter), coconut oil or avocado oil. All of these can stand up to high temperatures without getting damaged. If the oil in your pan starts to smoke, it’s already rancid, so be careful when turning up the heat!
Avoid monounsaturated fats like canola, soybean and vegetable oils. These oils are highly refined, frequently genetically modified, and can actually contribute to heart disease because they contain erucic acid.4
More Ways to Use Healthy Fats
You can’t make a good meal without including healthy fats. Head over to my Instagram at @OfficialChefT to see how I use healthy oils to cook… and Eat with a Purpose.