It can be quite confusing to learn which fats are actually good for you, and which are not, so let’s set the record straight! Saturated fats are the healthy fats found in animal products like butter, cheese, whole raw milk, and fatty meats. Hydrogenated vegetable and seed oils are unsaturated fats that have been artificially manipulated into saturated fats. These are also known as trans fats, which interfere with your insulin receptors and put you at risk of chronic diseases like cancer, heart disease and diabetes.
Canola Oil; Corn Oil; Soybean Oil; “Vegetable” oil; Peanut Oil; Sunflower Oil; Grape seed Oil; All margarines; I Can’t Believe It’s Not Butter ( believe it! ) ; Any fake butter or vegetable oil products.
Coconut Oil – The star of the saturated fats. It does not oxidise or go rancid easily, making it a good choice for cooking and baking. Use it for most mid-temperature cooking. However, coconut oil has a smoke point of about 171degrees C (350 F), which means it is not suitable for high temperature cooking. NB. It’s a great moisturiser!
Olive Oil– High in monounsaturated and low in polyunsaturated fats, olive oil is a great oil for salad dressings, and homemade mayo. It shouldn’t be used for cooking since its high monounsaturated fat content makes it susceptible to oxidation at high temperatures.
Avocado Oil– A good source of monounsaturated fats, use avocado oil for cooking, as it has a very high smoke point. It will not burn or smoke until it reaches 271 degrees C (520 F), which is ideal for searing meats and frying in a wok.
Macadamia Nut Oil– This is also an excellent frying oil as it has a smoke point of 210 degrees C, (413 F). It contains up to 85% monounsaturated fats and has a shelf life of around 2 years. It is good for stir fries, searing, baking or deep frying.
Butter– This food is the one people are happiest to start using again. It tastes delicious, and pastured grass-fed butter is an excellent source of fat soluble vitamins, healthy saturated fat and other nutrients.
Organic Cream– also a good source of healthy saturated fat, organic heavy cream is essentially liquid butter. It’s delicious served whipped on top of fruit, in desserts or in cream based recipes.