I remember growing up and being taught that saturated fats equal bad while unsaturated fats equal good. This always confused me since butter was from the fats in milk. I thought, “How could a naturally made fat be bad for me while a factory-made fat is good”? Despite my questioning, however, I fell into the tribe of “if it’s solid, it’s not good for me.” As I’ve gotten deeper into working on my homestead, however, my tune has changed back to align with my instinctive belief. If it is made naturally, it’s a healthy fat. If it is artificial, it’s probably not the best for you.
Many people I’ve talked to have gone through the same story, and more still buy into the low-fat diet that companies have been overselling. In fact, the villainization of high-fat animal fats has been a marketing scheme from vegetable oil companies in order to sell more of their products. So why should you avoid these so-called “healthy” vegetable oils?
The health risks of refined vegetable oils
If you’ve been paying attention to the health or food industry as of late, you’ll know that all of the refined plant-based oils have been found to be extraordinarily bad for your health. Now, we understand if there is any confusion when you look at these oils. We were surprised to see how many oils are unhealthy despite being made from plants that have nutritional value. The problem lies in the chemical processes used to extract the oils from said vegetables.
Heavy processing makes these oils unstable and strips them of their health benefits. Along with this, they also have a high concentration of omega-6 acids. This makes these refined oils cause inflammation throughout your whole body. And the more you consume these oils, the more susceptible you are to chronic inflammation. Chronic inflammation is linked to arthritis, heart disease, metabolic syndrome, stroke, and diabetes, along with Alzheimer’s, cancer, and colitis. I have also noticed that my anxiety, sleep, and mental clarity always worsen after consuming these vegetable-based oils.
There’s a fascinating history about the major vegetable oil, canola/rapeseed oil. Its original use was as a lubricant for various ship engines during WW2. Once the war was over, however, there was an overabundance of leftover rapeseed oil that needed to be dealt with. So they took this machine lubricant, rebranded it, and put it on the grocery store shelves as an “edible” oil. You can read more about it here.
Vegetable oils to avoid
- Canola/rapeseed oil
- Palm oil
- Sunflower oil
- Corn oil
- Cottonseed oil
- Safflower oil
- Rice bran oil
- Peanut oil
- Soybean oil
- Non-virgin olive oil/light olive oil
In addition to avoiding these oils, you should also avoid any hydrogenated oils. This includes margarine and certain canned shortenings made from these vegetable oils.
As you start looking at packaged foods, you’re going to find it VERY hard to find something without these oils. This is because these oils are cheap, so companies prefer to use them instead of a healthier, more expensive counterpart. If you want to remove these oils from your diet, you may want to consider just making everything from scratch.
Personally, I try to avoid these oils at all costs and make whatever I can. Realistically, it is sometimes impossible to avoid eating something that isn’t homemade. Like with most food things, it’s about everything in moderation. After minimizing our vegetable oil intake, we noticed a huge difference between foods with good oils versus those with the bad.
Why low-fat is bad for you
Another marketing scheme in the realm of the fat world is that low-fat or fat-free food is the healthy choice. Sadly, this just isn’t true in most cases. In fact, you’re probably doing more harm than good by eating low-fat items. Low-fat items are more processed than their standard counterparts and can also prevent your body from absorbing the health benefits of whatever food it might be.
Despite the negative connotation surrouding it, fat is immensely important for your bodily functions. Fats help you absorb vitamins, support healthy cell growth, boost energy, and can even help you lose weight. Without enough fat, your body will become deficient in vitamins and you can get sick easier, have drier skin, and even experience hair loss. Now, this isn’t to say you should start eating oils and fats by the spoonful. You should keep your fats to about 35 percent of your daily caloric intake. Keep in mind that this can vary from person to person. Talk to a dietitian if you’re unsure how much fat you should be consuming. If you can’t talk to a dietician, try experimenting with the amount of fat you eat until you find a percentage that works for you.
Unrefined vs. Refined
The biggest distinction between a healthy and unhealthy oil generally boils down to whether it is refined or unrefined. Unrefined means the oil hasn’t gone through a lot of processing, whereas refined oils have been overly processed, strained, filitered, and ultimately stripped of their nutrients.
You may notice a major smell and taste difference between refined and unrefined oils. I find that refined oils both taste and smell a little rancid and just make me feel “off” after consumption. Unrefined oils will smell and taste like the plant they’re made out of. If you want to avoid that standout taste in a dish, opt for a more neutral oil such as unrefined avocado oil.
Healthy fats from plant oils
Just because some vegetable oils are bad for you doesn’t mean that all plant oils are bad for you. In fact, some are extremely healthy and should be a welcome addition to your diet. In fact, many of the oils we use on a daily basis are from plants and vegetable. I highly recommend looking for organic, cold-pressed oils in glass or metal bottles. Also, be sure to always read the label. Some companies mislead you by adding refined mix-ins and ingredients that don’t actually match what their label claims
Plant-Based Oils to include
- Extra-virgin Olive oil
- Coconut oil
- Avocado oil
- Black walnut oil
- Flaxseed oil
Healthy fats from animals
Now, using strictly unrefined plant oils is great for your health, but it’s even better if you can incorporate some healthy animal fats into your diet as well. Here’s a breakdown of some animal fats I incorporate into my everyday life.
Lard
Lard has quickly become one of my very favorite animal fats. It is rendered pork fat that creates this buttery soft fat that can be used to sauté, bake, or even in beauty products. Besides being incredibly diverse, lard is also quite healthy for you and is a incredibly affordable fat. If you’re not a fan of the “piggy” smell and flavor that lard can sometimes have, ask if the butcher has leaf lard. Leaf lard is from a specific region around a pig’s kidneys. It is known for being softer and much less smelly than regular lard.
Lard is low in the omega-6 fatty acids that can cause inflammation in large quantities. It also acts as a valuable source of vitamin d, aids in cholesterol management, improves heart health, and is heat stable. There’s a reason why lard has been used for so long by our ancestors!
Tallow
Tallow is typically beef or mutton suet that has been rendered. It’s a creamy white color and is harder than lard. You can cook with tallow just like with lard. You can sauté with it or use it for beauty products. I personally don’t bake with tallow because of its consistency. If you have any recipes where you cook with tallow, let us know down in the comments!
Tallow is a wonderful resource for healthy fats and cholesterol and is high in vitamins. It also helps with weight management, aids in vitamin absorption, improves the immune system, and hydrates the skin.
Butter
Butter has gotten such a bad rap these past decades. But contrary to popular belief, it is actually quite good for you! Not only does butter lower your chances of cancer, but it also helps reduce the degradation of your eyesight, improve your skin, and strengthen your bones. However, like with everything you can eat, consume butter in moderation to avoid the negative effects of overindulging in it.
Where to buy animal fats
Buying animal fats might seem harder if you live in the city. However, any local butcher shop should carry rendered and/or pre-rendered animal fats. Some health food stores may also carry animal fats. However, be careful when purchasing animal fats at grocery stores. Many grocery store fats are hydrogenated, meaning that not only have the fat’s nutrients been removed, but the fats have been so chemically altered that they’re more detrimental to your health instead of beneficial.
We hope this article has helped you understand a little more about the best healthy fats to include into your everyday life along with what unhealthy fats to avoid. Take charge of your life again by minimizing your body’s inflammation from bad fats and oils. Let us know what difference it makes for you!
Leave a Reply
You must be logged in to post a comment.