2

votes

Fats: The good, the bad, and the ugly?

Answered on August 19, 2014
Created January 22, 2013 at 2:54 AM

Which oils/fats should I avoid, and which are good? And why?

General list:

  • Coconut oil (obviously very good)
  • Butter/ghee (obviously good/very good)
  • Cocoa butter
  • Tallow
  • Palm oil
  • Lard
  • Duck fat
  • Avocado oil
  • Macadamia nut oil
  • Olive oil
  • Peanut oil
  • Rice Bran Oil
  • Safflower oil
  • Sesame seed oil
  • Canola oil
  • Sunflower oil
  • Vegetable shortening
  • Corn oil
  • Soybean oil
  • Walnut oil
  • Grapeseed oil

0b7c3e7fd96005f0b2dfd781e512fc2e

(1237)

on January 22, 2013
at 06:10 AM

http://chriskresser.com/9-steps-to-perfect-health-2-nourish-your-body

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 22, 2013
at 04:34 AM

http://paleohacks.com/questions/172886/frying-and-oxidation-refined-olive-oil-no-more-likely-to-oxidize-than-lard

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 22, 2013
at 04:34 AM

http://paleohacks.com/questions/113142/can-we-put-olive-oil-low-smoke-point-myth-to-bed

4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:48 AM

Lean fish or fish that grew up in warm climates has a lot less PUFA.

4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:46 AM

Yeah, they're PUFAs, some people think ALL PUFAs are bad, like I do (Ray Peat convinced me), that's why I said it depends on how you judge fats. You'd still get some PUFA from any diet you follow. Even coconut oil and butter have PUFA.

4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:46 AM

Yeah, they're PUFAs, some people think ALL PUFAs are bad, like I do (Ray Peat convinced me), that's why I said it depends on how you judge fats.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 22, 2013
at 03:42 AM

Aren't omega 3's from fish PUFAs? I think those are net good even though they're PUFA. You really want to tend to avoid PUFAs that come from seed oils and the like, those are nasty oxidized hydrogenated o6's that will Ef you up, for lack of a better term.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 22, 2013
at 03:41 AM

Aren't omega 3's from fish PUFAs? I think those are net good even though they're PUFA. You really want to avoid PUFAs as they come from seed oils and the like, those are nasty oxidized hydrogenated o6's that will Ef you up, for lack of a better term.

  • 77877f762c40637911396daa19b53094

    asked by

    (78467)
  • Views
    1.4K
  • Last Activity
    1286D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

3 Answers

2
Medium avatar

(10663)

on January 22, 2013
at 03:49 AM

Coconut oil - very good if extra virgin, unrefined, organic
Butter/ghee - good for those who do dairy, should be grass-fed/organic
Cocoa butter - okay
Tallow - very good if grass-fed
Palm oil - okay
Lard - very good if pastured
Duck fat - good if free-range (has a higher o6 content than tallow or lard, but not as much as chicken or turkey fat)
Avocado oil - good
Macadamia nut oil - good
Olive oil - good but not for cooking
Peanut oil - really bad because it's extremely high in omega-6
Rice Bran Oil - bad
Safflower oil - really bad because it is also extremely high in omega-6
Sesame seed oil - bad
Canola oil - bad
Sunflower oil - okay if you use high oleic 70% and over
Vegetable shortening - bad
Corn oil - bad
Soybean oil - really bad
Walnut oil - okay
Grapeseed oil - okay

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 22, 2013
at 04:34 AM

http://paleohacks.com/questions/113142/can-we-put-olive-oil-low-smoke-point-myth-to-bed

Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on January 22, 2013
at 04:34 AM

http://paleohacks.com/questions/172886/frying-and-oxidation-refined-olive-oil-no-more-likely-to-oxidize-than-lard

1
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on January 22, 2013
at 04:24 AM

As a simple rule, I say eat oils from animals, preferably when raised on pasture, and fruits (this includes avocado, olive, coconut, and palm oil), preferably when "virgin" or "unrefined".

I say this because these are low in linoleic acid (omega-6), require relatively less intensive industrial processing to obtain, and generally appear healthier in studies (perhaps due to the prior attributes).

This is true of cocoa butter and macadamia oil as well, so I think those are good choices too.

0
4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:08 AM

It depends on how you judge fats. If you agree that PUFAs are bad because they slow thyroid function or whatever reason, you can have butter, coconut oil, and tallow. Olive oil, palm oil, and probably macadamia are ok in moderation. Cocoa butter good, as it's mostly monounsaturated, not polyunsaturated. Lard if the pork are fed a good diet, like vegetables and apples.

Everything else bad. To separate between the bad and the ugly, just figure out how much PUFA each has.

4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:48 AM

Lean fish or fish that grew up in warm climates has a lot less PUFA.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 22, 2013
at 03:41 AM

Aren't omega 3's from fish PUFAs? I think those are net good even though they're PUFA. You really want to avoid PUFAs as they come from seed oils and the like, those are nasty oxidized hydrogenated o6's that will Ef you up, for lack of a better term.

4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:46 AM

Yeah, they're PUFAs, some people think ALL PUFAs are bad, like I do (Ray Peat convinced me), that's why I said it depends on how you judge fats. You'd still get some PUFA from any diet you follow. Even coconut oil and butter have PUFA.

4bd4e2fe6a095663f80c69656936e487

(744)

on January 22, 2013
at 03:46 AM

Yeah, they're PUFAs, some people think ALL PUFAs are bad, like I do (Ray Peat convinced me), that's why I said it depends on how you judge fats.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on January 22, 2013
at 03:42 AM

Aren't omega 3's from fish PUFAs? I think those are net good even though they're PUFA. You really want to tend to avoid PUFAs that come from seed oils and the like, those are nasty oxidized hydrogenated o6's that will Ef you up, for lack of a better term.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!