#25: Eat More Fats – The Healthy Way

In Part 1 of our series on fats, we covered some really important reasons why good quality fats are important for our health - they monitor inflammation, help our bodies absorb important vitamins, are the foundations for our hormones and are an excellent source of concentrated energy. This week we’re going to talk about the fun part - how to get these good fats into our bodies!

Eat good oils and ditch the bad ones!

Consuming high quality fats will get your body’s vital functions working like a well-oiled machine (pun intended). So how do you get more healthy fats into your diet? The #1 way is to eliminate the bad oils.

This means cutting out oils like canola, soybean and margarine which contribute to inflammation in the gut and the rest of the body. They are highly processed, using ultra-high heat and are refined using toxic chemicals, like dyes, deodorants and bleach. Unfortunately, you won’t find this information anywhere on labels. These oils are also cheap commodities helping to make your favorite greasy spoon and go-to Pad Thai joint that much more affordable.

Removing the bad oils isn’t always easy because they’re in most processed foods and are regularly used by restaurants. Your best bet is to read labels and ask restaurants what oils they’re cooking with. When cooking at home, use coconut oil, grass fed butter and grass fed ghee for higher temperatures. These oils are more stable and maintain their nutrient profiles when heated.

A few notes on olive oil - it has some wonderful healing properties but you’re best off using it in salads or drizzling over hot food after cooking, as it degrades when heated above 325-375°F. Also, beware of restaurants and cafes that cut their “olive oil” with other cheap and unhealthy vegetable oils, like soybean oil. Take a good look at the oil behind the salad bar. If it is not tinted green, then it’s very possible it’s mixed with a lower quality oil and you should stay away.

Here’s the T+W cheat-sheet for choosing oils:

Say YES to these oils:

  • Coconut Oil

  • Olive Oil  

  • Grassfed Butter

  • Ghee

  • Fish Oil - If you are already supplementing with fish oil, you can maintain that as directed by your healthcare provider.

  • Avocados

Say GOODBYE to these oils:

  • Canola

  • Soybean

  • Sunflower

  • Safflower

  • Grapeseed

  • Anything hydrogenated like margarine spreads should be eliminated completely. These oils contribute to inflammation and nutritional imbalances in the body.

Kickstart your fat digestion

If you’re like me, going cold turkey never works for making big changes. Gradually easing into change is much more doable. The same thing goes for fat consumption. If you’re not getting any fat from your diet and you suddenly switch to foods higher in fat, your gallbladder won’t be equipped to handle the switch. Ever wonder why you have a bellyache after a steak dinner, if you’re used to eating grilled chicken and fat free yogurt every day? Your body must be able to digest fats in order to reap their benefits. The good news is that our bodies are readily adaptable.

If you have been on a low-fat/no-fat/bad-fat diet for years, gradually incorporating more fat will allow the body to adjust naturally. Plus, there are some natural ways to kickstart the liver’s production of bile, which is essential in aiding fat digestion. Starting your morning with a shot of fresh, organic lemon juice followed by a tall glass of water and adding raw, shredded beets into your meals are both good ways to boost bile efficacy. There are also some useful nutritional supplements, which, when used under the supervision of a skilled nutritional therapist, can allow the body to naturally stimulate the production and secretion of bile. Click HERE to set up a nutritional therapy appointment with Truth + Wellness and check out our NEW ONLINE STORE where you can get our latest e-books and set up appointments online or in person in New York.