Fat: That Terrifying Boogeyman?

Healthy fats are those that are rich in nutrients and have fed numerous generations over thousands of years. All of them should come from small, noncommercial, certified organic farms. Sometimes your friends’ small farms may not have such certificates. This does not preclude you from buying the food they produce, so long as their sanitary conditions and means of growing crops and raising animals seem trustworthy, and careful observation of and conversations with the farmers gives us enough reliable information.

Good Fats for Cooking that Are Susceptible to High Temperatures (Saturated Fats)

– They are most often found in a solid state. 

– They harden at low temperatures.

– They deliver a concentrated form of energy to the body.

– They do not easily go rancid when heated to high temperatures.

– They are found in butter and clarified butter. 

– They include beef and lamb tallow,  pork lard,  and poultry fats (chicken, goose, and duck). 

– They are found in coconut oil.


Good Fats for Cold Salad Dressings (Monounsaturated Fats)


– These fats are liquid at room temperature. 

– They do not go rancid too quickly.

– They should be extra virgin or first cold-pressed and always come in a dark glass container. After opening, they should be used quickly or stored in the refrigerator for a short time; it is best to buy them in small amounts, so we know they are fresh. They include olive oil (can also be used for cooking, but only for up to four minutes and at low temperatures), sesame and nut oils, flaxseed/linseed oil, and avocado oil.


Good Fats Enabling Proper Dissolution of Fat-Soluble Vitamins (Polyunsaturated Fats)


– These fats contain omega-3 linolenic acid and omega-6 linoleic acid, both of which are essential for our bodies, which cannot produce them.

– They remain in liquid form even when frozen. 

– They should never be heated. 

– They spoil very easily.

– They include fish liver oils, e.g., cod liver oil (better than fish oils, which do not provide fat-soluble vitamins, can lead to excessive levels of unsaturated fatty acids, and usually come from farm-raised—and thus toxic—fish).


Eat Plenty of Good Fats! 


– Use organic butter made from raw, grass-fed milk instead of margarines and vegetable oil spreads.

– Use coconut, ghee, or lard for cooking. They are much better than any other cooking oils and are loaded with health benefits.

– It is better to use olive oil cold, drizzled over salad or fish, for example. It is not an ideal cooking oil, as it is easily damaged by heat.

– Be sure to add healthy fats to your diet, such as avocados; raw dairy products; raw nuts, such as almonds, pecans, and macadamia nuts; seeds; unheated organic nut oils; grass-fed meats; organic egg yolks; and olive oil. Also take a high-quality source of animal-based omega-3.


Fats to Be Absolutely Avoided!


  • These include hydrogenated and partially hydrogenated oils (trans fats, trans isomers, and hardened vegetable oils). They are produced in a process known as partial hydrogenation from the cheap oils of such plants as corn, sunflowers, cotton seeds, soybeans, canola, and safflower seeds. Because of the ease of use, transport, and storage of solid fats in the food industry (and technology), a special method of so-called hardening and refining liquid fats is used to change plant oils (and fish oil) into solid fats through hydrogenation, after which fragrances, water with NaCl, powdered milk, emulsifiers, colorings, and vitamins (most often A and E) are added. Such fat is (unfortunately!) widely used in the food processing industry.


All of the following fats (which are, in fact, toxic plastics) can cause cancer, heart disease, immune system dysfunction, infertility, difficulty concentrating, osteoporosis, growth problems, clogged arteries, and so on:


  • industrially processed liquid soybean, canola, safflower, corn, and cottonseed oils
  • margarine and vegetable butter
  • vegetable fats and oils that can be heated to very high temperatures when baking and frying
  • fats from industrially raised animals—these are highly toxic and exceptionally harmful because of the use of hormones, antibiotics, and pharmaceuticals to treat or vaccinate the herd; these chemical substances accumulate in the fat of these animals and later make their way into our bodies along with our food
  • fats with a prolonged shelf life (ability to store for a long period)—they contain numerous substances to slow the rancidity process, synthetic vitamins and minerals to replace the natural ones lost in processing, and chemical substances to improve the fats’ taste, color, and appearance
  • artificial trans fats (created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid), which can be found in French fries, fried chicken, doughnuts, cakes, cookies, crackers, bread, chips, pretzels, breaded and fried foods, and ready-made salad dressings and mayonnaise—most bars and restaurants fry their food and prepare their sauces using only these fats

Dietary Desiderata – The fifteen commandments of healthy eating 

Making sudden large, revolutionary changes to many different aspects of your life at once becomes another source of additional, unnecessary stress—an excellent way to hamper or even thwart your plans to become healthy.


Jus a couple of generations ago, beef tallow was what people used to cook with. Not only does it have a very high smoke point and a long shelf life, but it’s als a way to ensure we’re using the whole animal – a practice our forefathers understood the value of and that we’re re-learning how to do today.

Why You Should Be Cooking with Tallow Fat

Tallow fat is a really amazing food to integrate into your cooking. Like olive, avocado, and coconut oil, it consists of mostly saturated and monounsaturated fat.



Reflections on the Art of Nutrition

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