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.
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
Saturated fats from grass-fed animals and coconut oil
Ghee (clarified butter)
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