Clean Eating

Fat: The Key to Better Blood Sugar?


Fat is essential to health. It’s a source of energy and helps absorb fat-soluble vitamins. Plus, it’s needed for healthy cell membranes, the myelin sheaths surroundin­g nerves and for making hormones. Eating a higher-fat, lower-carb diet is also one of the keys to metabolic flexibilty – it trains your body to use fat for fuel in the absence of carbs. But, not all fats are created equal. Here is your cheatsheet to which fats are anti-inflammato­ry to promote health and which are pro-inflammato­ry that promote chronic health conditions.

Anti-inflammato­ry fats

Fruit oils such as extra-virgin olive oil, avocado oil, coconut oil

Fatty fruits such as olives and avocado MCT oil

Raw nuts (macadamia, walnuts, pecans) and nut butters

Seeds (chia, hemp, pepitas, freshly ground flax) and seed butters

Omega-3 fats: salmon, anchovies, sardines Some omega-6 fats (gamma-linoleic fatty acids): evening primrose oil, borage oil

Neutral fats

Saturated fats from grass-fed animals and coconut oil

Ghee (clarified butter)

Pro-inflammato­ry fats

Trans fats including hydrogenat­ed or partially hydrogenat­ed oil

Most omega-6 fats: industrial seed oils like grapeseed oil, canola oil, soybean oil, sunflower, oil, safflower oil, peanut oil

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