Cooking with Healthy Fats

You’re probably already avoiding hydrogenated and partially hydrogenated oils (trans fats)—which is becoming increasingly easy to do, as they are in the process of being eliminated from the US food supply by 2021. But did you know sunflower oil isn’t good for you?

But why?

Certain fats, including vegetable and seed oils, contain large amounts of omega-6 fatty acids and easily oxidize, which when out of balance in the body, can result in negative health effects including Type 2 Diabetes, general inflammatory diseases, like acne and arthritis, cancer, and heart disease, just to name a few.

While the KatyKeto program will emphasize the importance of eating perhaps more fats than you’re used to, if you aren’t aware of which fats you're consuming, instead of radiance and vitality you might notice the complete opposite. Which is why it’s important to choose the fats in your kitchen wisely.

So what are healthy fats?

Though low-fat marketing would have you believe otherwise, fat is a healthy and essential part of our diets. Starting in the 1950s claims that fat consumption led to heart disease began. While that’s been debunked, the myth still remains. Obscuring the fact that the consumption of healthy fats actually has a myriad of benefits including:

Balancing the immune system, reducing the risk of heart disease, increasing insulin sensitivity, lowering blood pressure, decreased abdominal fat, improving athletic performance, balancing hormones, improving cognitive function, reducing depressive symptomatology, improving cholesterol levels, maintaining bone density, and absorbing nutrients better.

Bring on the Good Fats — Hello Olive Oil

These are the oils we recommend you keep on hand in your kitchen. Each oil is suited for different cooking temperatures. The temperature in parentheses after each oil is called the “smoke point” and shouldn't be used above that temperature.

  • Avocado Oil (520ºF)
  • Coconut Oil (450ºF)
  • Clarified Butter aka Ghee (450ºF)
  • Lard (370ºF)
  • Sesame Seed Oil (350ºF)
  • Extra Virgin Olive Oil (325ºF)
  • Grass-Fed Butter (302ºF)

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