Healthy & Unhealthy Fats

(Guardian of the bacon) #1

Lots of newcomers to keto want to know "What fats should I eat? What fats should I avoid?"

Healthy Fats

  1. Fatty cuts of meats (bacon, brisket, ribs, roasts, shoulders, plates etc)
  2. Cold & deep water Fish & fish oil (salmon, tuna, sardines, etc)
  3. Coconut oil (use for cooking up to medium heat)
  4. Avocado & avocado oil (use for cooking at higher heat)
  5. Grass fed butter & ghee (can be used for higher heat cooking)
  6. Rendered beef and pork fat (Can be used for high heat cooking and economical for deep frying)
  7. Olive oil (best for cold purposes like salads and homemade mayo)

Unhealthy Fats

  1. Anything hydrogenated
  2. Trans fats
  3. Seed oils (These oils are high in omega 6 and should be avoided all together. Soybean Oil, Corn Oil, Cottonseed Oil, Canola Oil, Rapeseed Oil, Sunflower Oil, Sesame Oil, Grapeseed Oil, Safflower Oil, Rice Bran Oil.These oils require a tremendous amount of chemical processing to be considered edible)
A beginner with full of confusion
New on Keto and Struggling
#2

I do use some of the cold pressed seed and nut oils in salads and to flavour dishes - e.g. a bit of sesame oil in an Asian recipe or pumpkin seed oil in a dressing.

(Meeping up the Science!) #3

You can buy unrefined sesame oil that is safer to use.

(Texan ) #4

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Does anyone have any experience or knowledge of cold pressed hemp oil?

(Guardian of the bacon) #5

Ummmm…not since college 30 some years ago.

(Texan ) #6

:joy:

(Oded Shopen) #7

I thought according to the “big fat show” episode in the podcast that seed oils with omega 6 are fine as long as your balance them with omega 3.
Usual consumption of the average joe is 60:1, while the target should be 1:1.

(Rein) #8

Sorry for bumping this old topic. Did a search on rapeseed oil and there I was.

Question I have is this; I eat quite a bit of mayo, and my favorite is 80% rapeseed oil. Bummed to find that this is a bad fat. Even if I could balance it out with omega3, it’d be hard to actually reach a 1:1 ratio.

Apart from olive oil, which I find to be kind of bitter in mayonnaise, what healthy oils has anyone used to make mayonnaise with?

#9

I use “Extra Light” instead of “Extra Virgin” Olive Oil when making mayonnaise and it doesn’t have the bitter taste.

(Rein) #10

Will try, thanks!

(Patrick Belair) #11

I use Extra light olive or avocado.
I think the omaga 6 quantity is about the same as the rapeseed.

The ratio is better with the rapeseed. It’s the extraction method that I don’t like … unless you can get it cold press.

I avoid the sesame, sunflower, safflower because of the quantity of omage 6. It’s not just the ratio 6:3 but to limit the omega 6 for me.

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(Rein) #12

Wow this whole omega 3/6 balance is new to me. Thanks for sharing.

As mentioned here https://blog.bulletproof.com/omega-3-vs-omega-6-fat-supplements/ fish is a great way for omega 3’s, and I suppose other animal sources are too.

But is it better to try and get as much 3’s as possible, or should we keto’ers actively try to limit the 6’s as well?

(Mike Price) #13

I agree with @BillJay about the extra light olive oil. I use Pompeian brand Extra Light tasting olive oil. I have also been blending multiple oils to knock down individual flavors. Right now I am consuming a batch made with equal parts of olive, almond, and MCT oil. The almond profile is on the edge (no Omega 3, and 17.4g of Omega 6), but it’s still much healthier than soybean, which is what my old comercial favorite was made with.

I picked up the attached guide to cooking oil from Dr. Colin Champ’s web site (Cavemandoctor.com). I think someone here put me onto it originally. Anyway, it has a wealth of comparative chemistry data on most of the consumable oils.

(KAREN GUNN) #14

:joy::joy::joy::joy:

(What The Fast?!) #15

Can someone help me out with this question?

I want to make this amazing garlic dip that is basically a 4:1 oil to garlic ratio and nothing else. It’s FABULOUS but tupicallly made with canola or vegetable oil.

I have an intolerance to avocado so I can’t use avocado oil. Coconut oil doesn’t emulsify like I need it to and olive oil has too much of a bite (and it’s a little too heavy). The dip has a mayo consistency so whatever would work in mayo should work.

Any thoughts on a healthy option I could use??

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