Dr. Berg Table of Contents
You need saturated fats for cellular membranes.
GOOD FATS
- -Grass-fed animal fats (cheese, butter, etc.)
- -Olive oil
- -Avocado
- -Nut butters
- -Flax oi
- -Tahini (sesame seeds)
- -Wild caught fish
BAD FATS
- -Soy
- -Corn
- -Cottonseed
- -Canola fat
- -Trans fats (hydrogenated)
- -Restaurant oils
Grass-fed fats
Grass fed fats , all the animal products , beef , chicken , turkey , are all good .
Of course , cheese , grass fed cheese is really good .
Butter , grass fed butter is good .
Grass fed cream , all that’s really good .
Olive oil .
Even though it’s omega 6 , it’s which is usually inflammatory , olive oil does not create inflammation .
So that’s a really awesome good oil .
Palm oil is good .
Coconut oil is really good .
Nuts and seeds have healthy oils .
Peanut butter , almond butter , other nut butters are good too .
Just make sure it doesn’t have sugar in it or any type of additional thing .
I like to get peanut butter organic with sea salt .
Avocado is awesome .
Flaxseed oil is good because even though , it helps to balance estrogen , it will not increase estrogen beyond your normal limit .
What it does , it gives you more good estrogen and it eliminates the bad estrogen so the ratios are better .
It will not increase more total estrogen than you already have in your body .
So you don’t have to worry about it .
But this is a great omega 3 , fatty acid .
Sesame seed oil
Sesame seed oil is really good as well .
This is good for the blood .
It’s also in something called tahini .
You can get it at the health store or any grocery store has it .
Lard
So then we have lard , which is from pork , and taylor , which is from beef .
So I’m not promoting that you’re consuming large amounts of this , but if you’re consuming different foods and it’s in the pan , it is not a problem at all .
The only thing is with people with gallbladder issues , if they consume too much saturated fats , it might aggravate the gallbladder .
And these animal products are not grain fed .
They’re grass fed .
Wild caught fish , a totally healthy type of omega 3 fat .
Now I put fish oils in the middle because if you’re getting your fish oils from Costco or some large grocery store , It could be pretty rancid , so the quality is not there .
So if you want a good fish oil , I would get some that’s high quality .
I like the virgin cod liver oil the best , but you can shop around for something very high quality .
Safflower oil and sunflower oil are right in the middle too .
These oils are not a problem .
It’s just that they’re high in omega 6 .
So if you’re consuming a lot of omega 6 and not enough omega 3 , it could create more inflammation because omega 6 is inflammatory and omega 3 is anti inflammatory .
Bad Fats
Then we get to the bad fats .
Soy , corn , cottonseed , canola , GMO and also omega 6 .
So they’re very inflammatory .
I would stay away from them .
Margarine , stay away from it .
It’s a trans fat .
So it’s an altered fat .
You’re gonna see it either partially hydrogenated or hydrogenated .
Just stay away from it .
It’s gonna create problems .
So be careful about the oils in restaurant foods especially if they’re frying it , because of the amount of soy they use .
Unless you’re going to a carnival and getting your fried foods or the state fair or the all you can eat buffet .
And I’m being very sarcastic because all of those places have soy or corn oil .
Or probably hydrogenated oils .
Now , one point I wanted to make about saturated fats .
You need saturated fats for 50% of the cellular membranes that you have in your body .
So it’s a necessity .
It’s a beneficial thing .
Now I do wanna bring up the fact that people are freaked out about saturated fats , but the Framingham study , which is an extremely large study over a long period of time , found some interesting data .
I’ll put a link down below .
They found this and you might find this hard to believe that the more saturated fats that you eat , the less heart attacks you get .
Now , I’m gonna put some data down below to check this out , but that’s a fact .
Okay ?
So saturated fats do not create a problem .
It’s the insulin .
It’s the sugars that do it .
And the other really important fact I wanna bring up is that there is no study that connects consuming high cholesterol foods with increasing your cholesterol .
Okay ?
Why ?
Because your body makes cholesterol and if you eat more , it makes less .
That’s interesting .
And the last point I wanna bring up is the plaque that clogs your arteries is actually 26% saturated fats and the rest of it is unsaturated fats .
So you don’t have to be afraid of consuming healthy saturated fats .
Really , you need to be concerned about the unsaturated ones especially if they’re GMO .
