Oil & Fat on low carb

So the good news…no carbs in oil or fat.  And fat is NOT a four letter word.  It’s an essential ingredient for humans.

Eating fat on a low carb diet is considered mandatory.  However, you probably want to keep an eye on the types of fat you consume.  Not that you have to be paranoid or phobic about it, but there are better fat choices than others.

For example, whenever possible, avoid hydrogenated fats.  They are designed chemically to be shelf stable and pretty much last forever.   Just not a good idea when it comes to something you are putting in your body.

And there has been some slander about saturated fats.  I would be extremely curious though, if any of those studies involving saturated fat were done involving people on a low carb diet and in ketosis (burning fat as fuel).  That might produce different results in those studies.  I actually think some saturated fat is not a bad thing.  And I cook with and use butter often and have lost weight in the meantime.

Mono-unsaturated and poly-unsaturated fats are considered to the be the ideal. Most vegetable based oils, like olive oil are high in unsaturated fats, or good fats.

Now in terms of omega fatty acids, like omega 3 and omega 6, there seems to be a difference.  Omega-6 is more shelf stable and apparently readily available in things like olive oil.  But omega-3 is less shelf stable and breaks down fast in the presence of light, oxygen and heat. So getting enough omega-3’s can be more of an issue.  Fish oil and flax oil are high in omega 3’s.

Ok, so what’s all this boil down to? Here’s what I do… I use butter and olive oil to cook with.  I use extra virgin olive oil to drizzle on top of food and for salad dressings (vinaigrettes or mixed with lemon juice).  On occasion I take a tablespoon of Flax oil or Udo’s choice oil raw for omega 3’s.  Just make sure to keep the flax in the fridge and don’t cook with it.  And use it within a few weeks of opening.  It goes bad fast.

And finally when it comes to fat, I try to make sure that I use organic whenever possible.  Especially considering so many chemicals and hormones are fat soluble.  In particular, I use organic butter at all times.

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