Fat in the diet has gotten a bad reputation over the last 30-40 years as it has been linked to weight gain, high cholesterol, diabetes, you name it. The short truth is these diseases are a result of high inflammation in the body. Therefore, there is truth in that there is a correlation with these diseases and some inflammatory fats, but it is so important to know that all fats are NOT created equal. High quality, healthy fats should actually have the reverse effects and keep your metabolism healthy and vibrant!
So, what are healthy fats vs inflammatory fats? Let’s start with the good- fat that comes from organic plant-based sources like avocado, olive, coconut, nuts and seeds are loaded with polyphenols and play a major role in protecting the brain, fighting off inflammation, and keeps our metabolism running smooth. Other healthy fat sources are ones that come from animal sources that are eating clean feed, have low stress, and are humanely raised. It does make a difference because if the animals are stressed and eating poorly, we are going to get some of that inflammation in the foods we consume from them. Examples are grass fed milk, yogurt, butter and meat, pasture raised poultry and eggs, and wild caught salmon. When these are high quality, they are loaded with omega 3s, important for keeping the brain in top condition.
On the other hand, inflammatory fats are found in almost every processed food on the market in the U.S. These include processed oils such as canola oil, soybean oil, corn oil, sunflower oil, safflower oil, cottonseed oil, peanut oil. These are very high in omega 6s and throw off our omega 3 to 6 ratio, fueling cellular and full body inflammation. Not to mention, the way the oils are processed damages the fats, makes them pro-inflammatory compounds that wreak havoc on our immune systems and metabolism.
The good news is that consumers are getting more educated on what is hiding in their food and so food companies are getting on board with being transparent about the oils they are using and even making the switch to better options! An app I recommend to a lot of patients to help educate them on what restaurants use better oils is called Seed Oil Scout-https://www.seedoilscout.com/ . I really think this is the just the start of companies being more transparent about ingredients, and consumers having more power and knowledge over what they are consuming!
It is important to remember that diet and lifestyle are a balance. I never want to instill fear regarding “good” or “bad” foods to the point where it affects quality of life. If it is too overwhelming to keep these foods out, work on it one day at a time. I recommend starting by finding brands and local farms you can trust and start incorporating those while phasing out some of the products that may not have the cleanest ingredients. It takes time and every little change matters toward a more vibrant and healthy life! If you are interested in learning more or getting some more personalized nutrition advice, reach out to us to get started on restoring joy through nutrition.
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
