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How Your Healthy Fats Could be Hurting You


healthy-fats-could-be-hurting-youIf you’ve stepped foot in the nutritional arena lately, you’ve heard that fats are good for you.

I’m not here to tell you to stop eating them, in fact, I’d be elated if you ate more healthy fats!

Remember those good fats?

I know, I know, you’re probably rolling your eyes because we all know about healthy fats…

The problem is, not all good fat is created equal. Different types can affect you differently based on how they’re used.


Saturated fats-like ghee (clarified butter) and coconut oil-are relatively stable. These are the fats you want to use when you’re cooking anything at high temperatures.

Butter is an exception to this rule, because in addition to that delicious fat, butter contains milk solids that lower it’s smoke point (the temperature at which it burns).

The two major categories of unsaturated fats are polyunsaturated fats and monounsaturated fats.
The molecular structure of these unsaturated fats gives them a lower smoke point, meaning they burn at lower temperatures.

Typically, temperatures lower than we keep our pans, ovens, and grills.

You will know when a fat has reached its smoke point…

In my kitchen, it’s when I turn my back for two seconds to see what my pup is getting in to…and return to major smoke signals coming from my stove.

This process ruins the flavor of your fats, and causes a toxic breakdown. Fats destroyed by high heat can become carcinogenic (cancer causing).


The number one mistake I see most healthy eaters making is unknowingly using extra virgin olive oil (EVOO) to cook at all temperatures.

EVOO is awesome because it retains that delicious unrefined flavor, and comes packed with nutrients.

But if you’re cooking at high heat, choose ghee, coconut oil, or avocado oil (if you prefer liquid oil) as alternatives, and save that olive oil to drizzle over your salads.

Mistakes like these are easy to fall victim to.

Keep up the healthy habits and I’ll do my best to make your journey a little easier!

Below you’ll find a list of the best fats to cook with, which fats to cook at lower temperatures, and the fats better eaten raw.


Cook at high temperatures (the best fats for this are solid at room temperature)
⦁ Grass-finished ghee
⦁ Grass-finished beef fat (tallow)
⦁ Unrefined coconut oil
⦁ Avocado oil

Limit cooking these to low and medium temperatures
⦁ Grass-fed butter
⦁ Olive oil
⦁ Pastured pork lard
⦁ Pastured bacon fat
⦁ Duck fat-also pastured
⦁ Schmaltz (pastured chicken fat)
⦁ Sorry to be a broken recored stuck on pastured..pastured…pastured…but remember that grass-fed and pastured animals contain much healthier fat compositions than their conventional counterparts!

Enjoy Raw-drizzled over salads or added after cooking
⦁ Extra Virgin Olive Oil (EVOO)
Flaxseed oil
⦁ MCT oil

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