In My Kitchen-Good Fats vs Bad Fats

I’ve preached about the topic of healthy fats and why we need them before, this won’t be one of those articles. Now it’s great to read the theory behind it and to get a understanding for what makes up a good fat and what makes up a bad fat but what about a check list when you go grocery shopping that tells you exactly what to look for?

So let’s take a look shall we?

Good Fats(or as the kids say “phat)

Coconut Oil: While it’s 92% saturated fat, this is considered a very healthy fat. About 50% of coconut oil is lauric acid, which is a very strong anti-microbial nutrient which helps to improve the immune system. It’s also a fantastic fat to cook with since it has a high smoke point (which means that  it doesn’t oxidize when exposed to high heats which create free radicals).


I’ve also been told by C & C (the name of the group of very tan 60-70 year old ladies who drink Coffee and smoke Cigarettes while sitting  near me at the beach from 7 am to 7 pm every day in the summer. Yes, they ask to put some tanning lotion on me  every day and every day I turn them down) that it’s very good for helping you look darker.

Extra Virgin Olive Oil: Not going to spend too much time here because we know it’s amazing.  This fat is 71% monounsaturated ALA fat which helps with everything from brain health to losing bodyfat to helping our joints.

Dark, bittersweet chocolate:  A very potent antioxidant which contains about 50% stearic acid, which converts to oleic acid which then helps to potentially raise our muscle building, fat loss hormones.


Avocados: 60% monounsaturated fat, the fat that burns fat, this food has plenty of helpful vitamins and minerals in it that are depleted when we exercise hard.

Nuts: Another common, well-known healthy fat. Nuts like almonds, macademia nuts, pinenuts and cashews all contain the omega-3 fat, ALA. Aside from the potential fat loss benefits of these foods you’ll also find various benefits for mood, mental health and a overall increase in energy.

Bad Fats

Hydrogenated oils: These chemically altered fats with added industrial solvents like hexane and metal catalysts for the extraction and preservation of the food has been proven, even in same amounts, to be very dangerous to your health. Avoid it like I avoid those old ladies with tanning lotion.

Refined oils: Many of these refined oils can be found on your local supermarket shelves including canola oil, which we’ve talked about before.  Safflower, soybean, vegetable oil, and corn oil are all names of refined fats. These oils are damaged during the production process and it should be noted that the rise in heart disease is also linked with the rise in popularity of cooking oils. I’m just saying…..

Milk Fat:  Milk might be good but the fat in it is not. All our food processing has done is to make the fat potentially harmful once it enters our body. Stay away.

It comes down to this, do you want a tight body or not?

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Leave A Reply (3 comments so far)

  1. The Fit Dad
    9 years ago

    Awesome article as usual Jimmy. I’m going on a full-on muscle building plan for the next couple months and will be using your workouts…just thought I’d let you know.

  2. Ray
    9 years ago

    Great Info.

  3. Uncle Bulldog
    9 years ago

    Hi, Just wondering if milk fat would be bad if it is part of raw milk from predominantly grass-fed animals? Thanks.

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