top of page

Guide to Fat: The Good & Bad

It is essential to our health that we consume healthy and properly prepared fats.

The first time I heard that I thought, great - but where do I start? I don't really know much about the different types of fats or how to prepare them.

So I've made a short & sweet list of the good and bad fats below, and if you should use them for hot or cold uses.

If this still seems overwhelming, just go through your pantry and get rid of all the "bad" fats listed below and you're off to a great start :)

GOOD: healthy, naturally occurring, minimally processed fats

Saturated (for hot uses)

  • Coconut oil

  • Palm oil

  • Butter

  • Ghee (clarified butter)

  • Lard (pork fat)

  • Tallow (beef fat)

  • Duck fat

  • Schmaltz (chicken fat)

  • Lamb fat

  • Full-fat dairy

  • Eggs

  • Meat

  • Seafood

Unsaturated (for cold uses)

  • Avocado oil

  • Flaxseed oil

  • Macadamia nut oil

  • Olive oil

  • Sesame oil

  • Walnut oil

  • Nuts & seeds (includes nut and seeds butters)

BAD: unhealthy, man-made fats, refined seed oils

  • Margarine/buttery spreads

  • Canola oil

  • Corn oil

  • Cottonseed oil

  • Grapeseed oil

  • Rice bran oil

  • Safflower oil

  • Soybean oil

  • Vegetable oil

  • Shortening made from one or more of the above oils

bottom of page