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All fats are not created equal, but with loads of conflicting dietary advice, how do you cut through the noise to find correct information? Going as far back as World War II, and possibly even before that, companies and scientists were paid to make statements condemning certain types of fat while glorifying others. The problem is that these so-called studies were usually funded by the industry that hoped to profit from them, leaving little room for trustworthy research.
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Ken and Sierra parse through decades of misinformation to share which fats and oils are a benefit to the body, which cause inflammation, and which should be avoided at all costs. Is it actually better to cook with animal fat rather than canola oil? It just may be the case.
Today, Americans are consuming more omega-6 fatty acids than ever before. In fact, it is estimated that the omega-6 to omega-3 ratio in the standard American diet is about 16:1. If that doesn’t sound any alarms, then consider this: a healthy ratio of omega-6 to omega-3 fatty acids is believed to be between 1-to-1 and 4-to-1! In other words, the average American is eating, at best, four times the recommended amount of omega-6 fatty acids.
But why should omega-6 be avoided in the first place? And should you be avoiding all foods high in fat?
Omega-6 Fatty Foods: A Quick Breakdown
Let’s make one thing clear first: omega-6 fatty acids are not inherently bad for you. A balanced omega-6 to omega-3 ratio is actually an essential part of a healthy diet. However, when omega-6 rich oils are consumed in excess, they may contribute to increased inflammation in the body, potentially raising the risk of heart disease, metabolic syndrome, diabetes, arthritis, Alzheimer’s, and cancer. Hence, it’s crucial that people learn about the omega-6 content in their foods so that they can make smarter choices to support their better health and overall well-being.
The most effective way to achieve a balanced omega-6 intake is to cut down on omega-6 rich oils found in everyday foods. Unfortunately, there is a lot of misinformation about what is considered healthy fats or unhealthy fats, so making the right dietary choices is not always easy. So, if you are not sure what type of fats or oils are good for you, here’s what you need to know:
Saturated Fats vs. Unsaturated Fats
When people hear terms like unsaturated fats or saturated fats, they often associate them with bad dietary habits. And while that’s not entirely wrong, thinking these two oils are the same would be a mistake. There are significant differences between the two—especially when it comes to their omega-6 content—so understanding these differences is essential to maintain a healthier diet.
So, what is saturated fat? And how does it compare to trans-fat?
Saturated fat is a type of dietary fat most commonly found in animal products. Popular food products with high amounts of saturated fats include butter, cheese, red meat, and coconut oil. Unsaturated fat, on the other hand, includes polyunsaturated fat and monounsaturated fat, which are found in many vegetable oils.
However, in everyday terms, unsaturated fat often refers to trans-fat— or artificial fat created during hydrogenation—a process that converts liquid vegetable oils into semi-solid partially hydrogenated oil. As opposed to natural saturated fat, trans-fat is exceptionally high in omega-6 fatty acids. Food products with high amounts of trans-fats include margarine, baked goods, and fried foods like potato chips and fried chicken.
How to Strike the Perfect Balance
Due to their high omega-6 concentration, foods rich in trans-fat can contribute to numerous health problems. In contrast, while saturated fats have been linked to heart disease in the past, there is no conclusive evidence to back those claims. Of course, that doesn’t mean saturated fats are particularly good for your health; but they are, without a doubt, the better choice. Ultimately, the key is moderation and smarter decisions for high-fat foods and your overall nutritional habits.
The easiest way to keep track of saturated fats and trans-fats in your diet is by reading the nutritional labels that come with your products. If a food has a high amount of trans-fat, consider a healthier alternative. For example, if you are craving potato chips, try avocado oil chips instead of the regular kind or MCT coconut oil instead of peanut oil.
Omega-6 Rich Oils You Should Avoid
Nowadays, omega-6 oils and trans-fats are lurking everywhere in processed foods, so it’s important to read your labels. Here are common oils you should avoid due to their high omega-6 content:
- Canola oil
- Soybean oil
- Corn oil
- Cottonseed oil
- Sunflower oil
- Peanut oil
- Sesame oil
- Rice bran oil
Finding a Healthier Alternative to Inflammatory Oils
In today’s market, many of our favorite products are made with the oils listed above. Fortunately, there are now healthier alternatives to these common, processed oils. Avocado oil and olive oil, in particular, are quickly becoming the preferred choices among health-conscious crowds. These two organic oils have a strong antioxidant profile that can help fight free radicals in the body to promote healthy skin and enhance nutrient absorption.
In addition to its antioxidant properties, avocado oil has extra benefits that may help with various aspects of everyday wellness. Overall, the benefits of organic avocado oil include:
- Antioxidant-rich profile to fight cellular damage
- Promotes eye health through increased absorption of carotenoids
- May reduce cholesterol and support heart health
- Supports skin health
- May minimize the risk of disease, including type 2 diabetes
Additionally, avocado oil has a great, smooth taste, making it easier to integrate into your daily diet and routine. That’s why our best-selling C60 in avocado oil has become a favorite among our customers, especially those who are new to C60 products.
By combining the beneficial properties of avocado oil and Carbon 60, our C60 in avocado oil is one of the most potent antioxidant products on the market today. The best part is that this oil, rich in healthy fats, can be mixed in your favorite foods and beverages due to its smooth taste, making it the perfect replacement for many of the unhealthy oils mentioned above.
If you are looking to adopt healthier habits and a more balanced lifestyle, you must start cutting omega-6 rich oils from a high-fat diet. These include peanut oil, sunflower oil, and canola oil, to name a few. Fortunately, there are various alternatives today like avocado oil, olive oil, and MCT coconut oil. These alternatives not only make for great replacements, but they can also provide you with benefits to help support your health in a completely natural way.
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- saturated fats
- vegetable oil
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