Don’t fear the fat, well good quality fat that is!

Fat gets a bad rap, and for a long time many people believed a low fat diet was a healthy diet. 

This thinking was likely brought on by a media campaign that led consumers to believe that a low fat diet was the key to staying slim and having a healthy heart.

This simply is not true. Recent studies have found that fat is absolutely necessary for good health. Not only is it necessary, but eating fat will help keep you fit and perform your best!

Why, you ask?

Well in short, unlike carbs, fat is a slow burning fuel that will extend your performance time, keep you feeling full, and keep your energy levels up longer. 

However, not all fats are created equal.

There are 4 types of dietary fats:

1.Saturated fats

This type of fat has had some bad press in the past, but science is now showing that saturated fat is in fact the most stable kind of fat. By stable I mean that out of all 4 fats it is the least likely to be damaged by oxygen. This is called oxidation. 

Oxidized fats are no good, they cause inflammation in the body and lead to a host of problems like heart disease, strokes, and even cancer.

We also know now that saturated fat is not responsible for raising LDL (the bad cholesterol). It is time to let go of the reputation that saturated fat is an artery clogger, because in truth it has so many health benefits to offer.

Foods that are healthy sources of saturated fat include:

• Pasture Raised Eggs
• Grass-Fed and Finished, Pastured-Raised Beef and Tallow
• Raw Butter and Ghee from Grass-Fed and Finished, Pastured-Raised Cows

As an added benefit these foods also contain antioxidants, fat soluble vitamins that the body can’t make on its own like A,D and K, and the powerhouse fatty acid called CLA (conjugated linoleic acid.)

2. Monounsaturated fats

Fun fact: Monounsaturated fats are liquid at room temperature (but firm up in cold temps,) while saturated fats are solid at room temperature. 

I thought that was a fun and easy way to remember which fat is which!

Moving on, monounsaturated fat is also a healthy fat that boasts many of the same health benefits as saturated fat. However it is slightly less stable, meaning it can oxidize more easily. 

This is why it is important to keep this kind of fat in the fridge when not in use. 

Tip: if you want it in its liquid state for easy use, I suggest keeping it in a smaller container at room temp and refilling frequently as you use it up from the fat in cold storage. 

Healthy sources of monounsaturated fats include:

• Olives and Olive Oil
• Avocados and Avocado Oil
• Eggs
• Almonds and Almond Oil
• Coconuts and Coconut Oil
• Pasture-Raised Pork and Lard

3. and 4. Polyunsaturated fats and Trans fats

I decided just to group these two fats together because it is best to avoid them or eat very little in your diet. 

This is because these fats are unstable. They oxidize the most easily and for this reason are considered “inflammatory fats.”

Unfortunately, the standard American diet is high in these kinds of fats, because they are found in the most commonly used cooking oils.

Sources of polyunsaturated fats and trans fats include:

• Canola Oil
• Vegetable Oil
• Corn Oil
• Peanut Oil
• Some Safflower/Sunflower Oils

These oils are generally lower cost, but the lower cost comes at a lower quality... and a higher price to pay with your health. 

They are often sourced from genetically modified food sources and are highly processed using toxic solvents to extract the oils from the plants. 

Best to avoid them if you can because they are bad for both our health and our environment.

Good quality fats are good for us. They: 

• Nourish our brain 
• Help us maintain a healthy weight 
• Build healthy cells 
• Balance hormones
• Increase nutrient absorption
• Keep us feeling fuller longer
• Best of all they keep us happy by preventing that “hangry” feeling!

What’s not to love?

Don’t fear the fat, well good quality fats that is!

And guess what?

You can get a variety of healthy fats all in one place, from your favorite farm!

Beiler Family Farm produces only the highest quality fats like ghee, butter, tallow, cream and more!

Shop healthy fats here on the farm online store!

Enjoy the food,

-Sara

and the Beiler Farm Team