• Jill Maher

Which Fats are Best?

For more information and help achieving your health and nutrition goals, contact me today! I work in-person, by phone, or by video chat with my clients.

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In my last article, I discussed the importance of fat in our diets, but not all fats are created equal!

What's really important is the ratio of your omega-6 to omega-3 fats, AND the quality of your fat.

What does this mean?

As with any food, you want to select fats that are from organic whole foods (in their original state), unprocessed, and unrefined. The recommended ratio of omega-6 to omega-3 fats is 1:1 to 5:1. Americans tend to have a much higher intake of omega-6 fat...as high as 20:1 to 50:1 !! This is due to our high consumption of processed vegetable oils and the many packaged foods that contain them.

We eat way too much processed food, and these foods are full of refined oils, such as canola oil, soy bean oil, corn oil, etc. These fats are not only processed, making them chemically unstable and dangerous, but these are also from genetically modified crops. That means they are sprayed with chemicals and then manufactured in a lab.

What fats should you eat?

I always go for organic and unrefined everything. Avocado oil and olive oil are the oils I use most frequently. Avocado oil has a high smoke point, which means it's great for higher temperature cooking. I also use olive oil whenever possible because research has shown it helps protect against all sorts diseases. (Check out this latest study on the impact of extra virgin olive oil on Alzheimer's!) Before buying olive oil, do your research and only buy brands whose quality and purity have been verified.

I also choose fats that come from whole organic foods, like cold water fish, avocado, grass-fed beef, dairy, and nuts.

You must be your own health advocate in the grocery store...flip over those packaged foods and read the ingredients. If you see processed oils, I recommend avoiding these products. Don't trust all of the misleading claims on the front of the package (e.g. "Healthy," "All Natural," "Whole Grain," etc.). These are essentially meaningless statements that are not well regulated.

I came across this chart showing various oils, the type of fat break down, and the smoke point/heat range for cooking. You don't want to cook with oils that have a low smoke point because they breakdown chemically:

Chart Source: https://www.smartkitchen.com/resources/many-types-of-oils

For more information including the science behind these different types of fats and their impact on our bodies, please see this article by Dr. Mercola.

Summer Recipe

Nutrition Information for one muffin tin cobbler:

150 calories

22 grams carbohydrates (6 grams of fiber)/5 grams protein/5 grams fat

For more information and help achieving your health and nutrition goals, contact me today! I work in-person, by phone, or by video chat with my clients.

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Jill's Nutrition Mission - Nutrition and health coaching for weight loss and overall health. Located in Scottsdale/Phoenix, Arizona: 

10900 N. Scottsdale Rd., Suite 205

Scottsdale, AZ 85254