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Fats: The Good, The Bad, and The Ugly

Don’t let anyone tell you differently - fats are an essential part of a healthy diet. As a functional medicine health coach, I’m always educating people about the importance of healthy fats. They help give your body energy and to support cell function.

Healthy fats are good for you. Others are downright dirty (more on that below). But first, let’s get into the oils you can (and should) be consuming in moderation regularly.

The Good

When choosing an oil you should consider what you will be using it for, because when you heat an oil past its smoke point it can lose flavor, nutrients, and potentially release harmful free radicals. Certain oils work best for certain types of cooking.

You also want oils that contain monounsaturated fats and polyunsaturated fats as they are good for your heart, your cholesterol, and your overall health. The following oils fulfill these criteria, and most have additional benefits besides.

  1. Extra Virgin Olive Oil - good for medium to low-heat sautéing, baking and salad dressings

  2. Coconut Oil - great for medium-heat cooking, baking, skin moisturizing, and more!

  3. Sunflower Oil - with a smoke point of 450°, excellent for all things high heat

  4. Avocado Oil - great for high heat cooking like sautéing or pan frying

The Bad and The Ugly

Now for the other side. “Bad fats” are responsible for everything from clogged arteries to weight gain, increased risk of disease, and more. These fats are trans fats and saturated fats and are often hidden in much of the pre-packaged cookies, crackers, and treats we consume.

While both trans and saturated fats are present in small amounts in non-processed food, it is artificial trans fats that should be eliminated completely from your diet, while saturated fats should be limited to around 10% of your daily caloric intake.

Popular cooking oils made with canola, corn, and soybean oil also go through an INSANE amount of processing with chemical solvents, steamers, neutralizers, de-waxers, bleach, and deodorizers before they end up in the bottle.

During processing, almost all cooking oils (like Mazola and Crisco brands) are extracted with the neurotoxin hexane - the corn, soybeans, or canola is literally bathed in it!

We are constantly being persuaded to believe oils like canola are healthy, thanks in part to the work of industry-funded groups such as the Canola Council and the Corn Refiners Association.

In reality, these oils cause inflammation in the body, leading to weight gain and disease.

No thanks!

I am here to be your partner in setting and achieving your healthy eating and lifestyle goals. And I love to provide you with accurate and topical information to empower your healthy changes.

Now is the time to start taking care of you. As a functional medicine health coach I can help show you the way, virtually or through in-person appointments in the Boston area.

Book a free consultation here.

In good health,


This communication may contain general nutrition and lifestyle advice. I am not a licensed physician. My advice is not intended, and you should not use it, to attempt to diagnose, prevent or treat diseases, ailments, pain or other medical conditions. Please consult your personal licensed physician to seek advice about diagnosing, preventing or treating specific ailments.


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