• Nick Holderbaum

You Can Cook With This, or You Can Cook With That.

To all of the fat phobic and misinformed, understand- there are good fats and there are really really bad fats. Some promote health, while others compromise health by causing oxidation and inflammation throughout the body. Consuming fat does not equate to fat in the blood. It is now widely accepted that high carbohydrate diets are the real contributing factor for high triglycerides in the blood. Saturated fat, monounsaturated fat, and omega-3 fatty acids have been a staple in the human diet for 2.5 million years. Our bodies thrive on these fats. Incorporate them into your diet by being mindful of not only what foods you are consuming, but also what oils and fats you are using to cook.

"There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD [coronary heart disease] or CVD [stroke and cardiovascular disease]." - American Journal of Clinical Nutrition.

Refined high PUFA (polyunsaturated fatty acids) found mainly in vegetable/seed oils, partially hydrogenated trans fats, and interesterified fats on the other hand, are all unstable and prone to oxidation. These oils are high in omega-6 fatty acids and are therefore pro-inflammatory. When making healthy lifestyle changes, cutting out vegetable/seed oils is of utmost importance. They are everywhere. If you’re eating out, you’re being fed these chemical carcinogens because they are dirt cheap for restaurants to use. Don’t be afraid to ask for your food to be cooked in olive oil or butter. Butter from conventionally raised cows is still better than vegetable oils. When you’re cheffing it up at home or work, choose healthy, heat stable fats to cook with.

You can cook with this: If you want to promote health.

  • Butter and ghee from grass-fed cows (high-heat). My favorites are Kerrygold, Organic Valley, and Vital Farms.

  • Bacon grease, lard, tallow (high-heat)

  • Coconut oil (high-heat)

  • Olive and avocado oil (low-to-medium heat)


You can cook with that: If you want oxidized, pro-inflammatory fats that compromise health.

  • Vegetable/seed oils (canola, cottonseed, corn, soybean, safflower, sunflower, grapeseed, and peanut oils)

  • Buttery spreads and sprays

  • Margarine

  • Vegetable shortening

Cut out carb-rich snacks full of trans-fats and refined oils, and put that extra money towards a Costco sized tub of olive oil and a few sticks of Kerrygold butter. Save leftover bacon grease in a mason jar for later use instead of dumping it. Waste not want not! A little bit of butter or coconut oil is all it takes to grease a pan so use sparingly. We use pour-spouts at home on all of our oil bottles to help conserve and control portions. Bad oils are bad news and should be eliminated from your diet immediately. No exceptions. Your health, your hands.

#badfats #inflammation #ancestralhealth #primal #firstresponder #firefighter #lowcarb #paleo #firehouse #Kerrygold #healthyfat #highfat #keto #ancientwisdom

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