It can be difficult to understand the difference between good and bad fats, growing up with the idea that fats are bad for us, it is definitely difficult to get our head around all this fat talk.
The important thing to know is which fats are good and which are bad, good fats are rich in omega 3s and fats that lower inflammation and increase fat burning, and avoid foods with inflammatory fats like vegetable oils and foods high in heavy metals, pesticides and hormones (dairy). Bad fats are not health promoting and not recommended.
GOOD | Grass-fed, organic, sustainably raised lamb, beef, bison, venison;organic chicken, duck and turkey; omega 3 pasture-raised eggs, organic, free-range, pasture-raised lard.
BAD | Feedlot animal meats; non-organic poultry.
FISH & SEAFOOD
GOOD | Wild fatty fish: sardines, mackerel, herring, black cod, and wild salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.
BAD | Lobster, tuna, catfish, king mackerel, Chilean sea bass, swordfish.
DAIRY & DAIRY SUBSTITUTES
GOOD | Grass-fed butter, ghee, unsweetened nut and seed milks (almond, cashew, hemp, hazelnut).
BAD | Milk, yogurt, cheese, cream, regular butter, soy milk.
NUTS & SEEDS
GOOD | Almonds, macadamia, walnuts, pecans, and Brazil nuts. Hemp, chia, pumpkin, sesame, flax. Nuts and seed butters (without added sugars or bad oils).
BAD | Peanuts.
GOOD | Coconut butter; organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.
BAD | Safflower, soybean, sunflower, corn, and cottonseed oils; hydrogenated or partially hydrogenated oils; margarine and shortening.
WHOLE FOOD FATS
GOOD| Avocado, olives, cacao butter, dark chocolate.