‘Good’ fats:
Polyunsaturated Fats (Omega 3)
Sources
Flax seeds, hemp seeds, chia seeds, some leafy green vegetables, walnuts, fish and fish oil.
-
Anti-inflammatory
-
Essential fatty acids (not made by our bodies, so must be sourced from food)
-
Keep cell membranes soft, pliable and resistant to degeneration
Need to know…
-
Avoid cooking with omega 3 fats, instead add these oils to a dish after it’s cooked.
Polyunsaturated Fats (Omega 6)
Sources
Sunflower seeds, sesame seeds, almonds, corn, soybeans and their respective oils, as well as non-refined soy products, grains, wheat germ and legumes.
-
Promotes inflammation BUT does resist degeneration
-
Essential fatty-acids, keeping cell membranes soft and pliable
-
Maintain a healthy ratio of essential fatty acids: no more than 4:1 omega 6 to omega 3
Need to know…
-
Avoid cooking with omega 6 oils, instead add these oils to a dish after it’s cooked. Whole foods containing omega 6 should employ a moist cooking technique whenever possible. (see below for cooking techniques)
-
Fish is best cooked using moist techniques, or by adding water or steam to a dry method.
Polyunsaturated fats have the lowest melting points and are liquid at room temperature and in the fridge. Many are what we call essential fatty acids – they’re vital for normal bodily functions but cannot be manufactured in the body.
Neutral fats:
Monounsaturated Fats (omega 9)
Sources
Olives, avocados, macadamia nuts, hazelnuts, pecans, and their respective oils, as well as unrefined canola, sunflower and safflower (rapeseed) oils.
-
Considered neutral for the immune system
Need to know…
-
Avocados, hazelnuts and macadamia nuts also contain high percentages of saturated fats, so they should be used in moderation.
-
Oils containing omega 9 may be added during or after cooking, but take care when heating the oil and make sure to use moist cooking techniques. (See for cooking techniques)
‘Bad’ fats:
Saturated fats
Sources
Animal fats, dairy, and all tropical fats (palm and coconut).
-
Pro-inflammatory
-
Often over-consumed in the Western diet and higher intake is associated with cardiovascular and other degenerative diseases, as well as worsening auto-immune conditions
Need to know…
-
Avocados and many nuts are high in saturated fats and should be consumed in moderation
Hydrogenated fats and Trans fats
Sources
Hydrogenated or partially-hydrogenated vegetable oils (margarine) and refined ‘cooking oils’, such as canola or corn oils.
-
Highly inflammatory
-
These fats contain harmful by-products created during processing, which can lead to increased risk of disease and cardiovascular problems