Good Fats / Bad Fats

Fat 4 Ways

Fats have been demonized for a while now.  I get it.  With so much misleading data out there, it’s difficult to decide what to believe. Some of my clients are actually scared to eat anything!  In particular- FAT.  Instead many feel more comfortable filling that macronutrient-void with processed ‘foods’ that have been stripped of their nutritive properties.

There are a plethora of diets out there.  Amazon alone pushes nearly 2,000 titles.  I must confess that I have tried many of them over the years.  What you eat must make sense to you, but I urge you to try and eat as ‘wholey’ (is that a word) as possible.  Our bodies are ill suited for new fangled, processed, pulverized, chemically-altered, and genetically modified food.  I like to call it ‘grey food’ becasue there’s really nothing left but grey matter.

So, are ALL fats bad?…or is the real problem refined fats. There are some dangerous fats- namely TFA’s aka Trans Fatty Acids.  Structurally TFA’s look more like plastic than fat.  Other troublesome fats are hydrogenated, or chemically altered fats.  Commonly sourced from refined vegetable and seed oils, and snuck into nearly all processed foods.  Here are a few relevant stats (source :

  • TFA’s consumption has been linked to heart disease, and elevated cholesterol levels.
  • Although hydrogenation of fats began in 1912, coronary heart disease was rare in the US before 1920.
  • Today coronary heart disease (CHD) causes over 40% of deaths in the US.
  • Over the past 80 years……
  1. Butter consumption decreased from 18 lbs/person to 4 lbs/ person (per year)
  2. Dietary cholesterol intake increased a scant 1%
  3. Dietary vegetable oils (margerine, refined oils, shortening) increased 400%

So what fats are good for us then?  Consider the fats that have always been available to us:

  • Olive/coconut/fish oil
  • Avocado
  • Nuts and seeds
  • Eggs
  • Wild salmon, sardines
  • Naturally raised meats

Nutrition is the basis for all human performance.  Low-calorie, non-fat ‘grey’ foods have low nutrition to offer.  Consider more nutrient dense sources.  Begin by adding them in and seeing how it works for you.  Many of my clients don’t eat much fish.  This commonly due to the fact that it’s difficult to secure a truely wild source, are vegetarian/vegan, or simply don’t like it.  For these reason I strongly recommend you add in a quality omega-3 supplement.  Additionally, nuts make a fantastic snack for our hectic lives.  Avocados and olive oil are delicious atop a salad.  Also, many nutrients in those veggies are fat soluble (including: Vitamin D,E,A,and K).  This means that they cannot be absorbed by the body without a fat carrier.  Consuming good fats is one of the best ways to achieve healthy glowing skin, hair and nails.  Not to mention Wiki states that the brain is close to 60 % lipid (fat).  For these reasons, I beleive healthy fat consumption is both smart AND sexy!

Please feel free to share some of the ways you incorporate good fats into your diet.

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Be Well,



6 Responses

  1. Good little read Max. Prepare foods using coconut oil

    • Thanks Grok! Yes, he’s spot on. Preparing foods with coconut oil is great because it’s highly stable, even under high heating methods. Plus it’s absolutely delish!

  2. Great piece, Maximillian! Love your web site. Congrats!
    Btw, if ‘wholey’ is not a word yet… Webster Dictionary… are you listening?

  3. […] 1920, coronary heard disease, cancer and diabetes were practically non-existant.  Please read my Good Fats post for more details on this issue.  The process of hydrogenation began in 1912, and the refining […]

  4. Hey Max…

    Another healthy fat option is cocoa butter, as found in dark bittersweet chocolate. It is “rather” calorie-dense and should be considered an occasional treat rather than a staple, but you can console yourself with the fact that it’s also a good antioxidant source. Of course, chocolate is not to be confused with the ‘chocolatey coating’ on the bars you buy from Cadbury, etc.

    As for vegetable oils – the healthy varieties will have ‘virgin’ or ‘cold expeller pressed’ on the label, they are the minority. Maybe they’re at whole foods or similar stores? Anyway, great article!

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