Not All Fats Are Created Equal


November 06, 2017.

For years, fat was a dreaded three-letter-word. People were urged to banish it from their diets whenever possible, switching to low-fat and non-fat foods. However, the shift didn’t make us healthier. Probably because people cut back on healthy fats as well. There was no distinction between healthy fats and the fats that should not be a large part of your diet. Which left people believing all fat was “bad”.

Your body needs fat from food. Not only is it a major source of energy, it helps you absorb vitamins and minerals. Fat is needed to build cell membranes, the vital exterior of each cell, and sheaths surrounding nerves. Not to mention fats aid in hormone balance and thyroid maintenance. Adding healthy fats into your daily diet can also result in increased hair and nail growth and strength as well as clearer skin.

Fats can be broken up into four categories. Polyunsaturated fats, Monounsaturated fats, Saturated fat and Trans fat. It’s extremely important to have a good balance of Poly, Mono and Saturated fats in your daily diet. Trans fats  should be consumed sparingly as they are usually found in fast food and can contribute to raising bad cholesterol levels as well increasing the risk of heart disease. I highly encourage my clients to experiment with different fats in their daily meals.


I have listed each one below to give you a good idea of what type of foods belong to each fat group. You will find that several different foods like cheese and oils fall into more than one category.

Polyunsaturated Fats

Safflower Oil, Corn Oil, Walnuts, Poppy Seeds, Chia Seeds, Pumpkin Seeds, Brazil Nuts, Almonds, Tofu, Salmon, Duck, Quinoa, Chickpeas, Egg Yolk, Avocado, Millet, Oatbran, Turkey, Pork

Monounsaturated Fats

Olive Oil, Avocado Oil, Almonds, Almond Butter, Avocado, Beef, Cream Cheese, Cheddar Cheese, Colby Cheese, Brie Cheese, Parmesan Cheese, Goat Cheese, Coconut Oil, Cream (sour, cultured), Pork Sausage, Olives, Eggs, Chocolate

Saturated Fats

Butter, Coconut Milk, Coconut Oil, Blue Cheese, Gouda Cheese, Mozzarella Cheese, Ricotta Cheese, Brazil Nuts, Feta Cheese, Olive Oil, Cream (Fluid, Light, Whipped), Corn Oil, Chorizo (Pork and Beef), Whole Milk, Chocolate, Peanut Butter


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©2018 Courtney Byers o.b.o Balanced Bodies Wellness, California, USA.

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