“For decades, we’ve unfairly demonized dietary fat, diligently followed a low-fat diet that almost always equates into a high-sugar and high refined carb diet that contributes to insulin resistance, obesity, heart disease, type 2 diabetes, and numerous other health problems.”
Dr. Mark Hyman
Contrary to popular belief, a high amount of a variety of good, healthy fats is required for optimal health.
I remember using Crisco for baking, as well as spray margarine and big plastic bottles of vegetable oils while growing up and in my 20s! It was the “heart-healthy” thing to do. But that couldn’t be further from the truth.1.2
It’s important to know that not all fats are created equal. Healthy fats don’t require the lengthy processing and chemical solvents that industrial fats require to be manufactured. We want to avoid industrial fats due to their highly processed nature. These oils are often rancid when they hit shelves at the store and are deodorized to mask the smell. They are a large source of inflammation to the gut lining and rest of the body and cause a deficiency in fatty acids. You frequently find them in products because they are cheap to make.
Be aware of the fats that are harmful and cause inflammation not only to your gut lining but to your whole body. Here are the ones to avoid:
- Soybean
- Safflower
- Sunflower
- Canola
- Cottonseed
- Corn
- Grapeseed
- Rice bran
- peanut
- hydrogenated
Some of the critical roles that healthy fats play in your body include:
- Acts as building blocks for cells and hormones
- Provides a source of energy
- Serves as a protective lining for organs
- Assists in the absorption of fat-soluble vitamins (A, D, E, K)3
- Helps you feel full and satiated
- Allows for proper use of proteins
- Helps support optimal cognitive function and mood
- Adds flavor to food
- Amounts of fats needed are based on bio-individual needs, including activity level, stage of life, and heredity.
Here are some beneficial fats, and foods with healthy fats, that are healing to the gut lining and supportive of digestion:
- Grass-fed or pastured beef
- Wild caught salmon
- Pastured chicken with skin on
- Sardines
- Omega 3-rich pastured eggs
- Butter
- Extra virgin olive oil
- Avocado
- Avocado oil
- Coconut oil
- Lard
- Duck fat
- Beef tallow
Switching out unhealthy fats for healthy ones is a major win for your gut health, hormones, and overall health. Which healthy fat is your favorite? I’d love to know!
Resources:
- Ramsden, C.E., Zamora, D. Majchrzak-Hong, S., Faurot, K. R., Broste, S. K., Frantz, R. P., Davis, J. M., Ringel, A., Suchindran, C. M., & Hibbeln, J. R. (2016). Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73). BMJ (Clinical research ed.), 353, i1246.
- Astrup, A., Magokos, F., Bier, D. M., Brenna, J. T., de Oliveira Otto, M. C., Hill, J. O., King, J. C., Mente, A., Ordovas, J. M., Volek, J. S., Yusuf, S., & Krauss, R. M. (2020). Saturated Fats and Health: A Reassessment and Proposal for Food-Based Recommendations: JACC State-of-the-Art Review. Journal of the American College of Cardiology, 76(7), 844-857.
- Nutritional Therapy Association. Fatty Acids-Introduction. [PDF file]. 2020. P 6.
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