Eggs, avocados, butter, macadamia nuts and coconut oil contain saturated and monounsaturated fats which are tolerated by most people and are chemically stable, so they are less inflammatory. Fats and oils can be combined in dressings, causes and other additions to main meals. Over time, it will become a habit to add a source of fat to each meal.
It is recommended that you avoid hydrogenated fats such as margarine in order to minimize the trans fats intake. If you choose using vegetable oils such as canola, olive, sunflower, soybean, flaxseed and sesame oils, make sure you find “cold pressed”. Avoid heating vegetable oils. Use clean non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they have high smoke points.
Avocado (very high in fat, so I’m including it here)
Beef tallow, preferably from grass fed cattle
Butter: try to find organic sources
Chicken fat, organic
Duck fat, organic
Ghee (butter with milk solids removed)
Lard such as organic leaf lard (make sure it is NOT hydrogenated)
Mayonnaise (most have carbs, so count them. Duke’s brand is sugar free.)
Olive oil, organic
Organic coconut oil, coconut butter and coconut cream concentrate
Organic Red Palm oil
Peanut Butter: make sure to use unsweetened products, and limit due to Omega 6 content.
Seed and most nut oils: Sesame oil, Flaxseed oil, etc. These are higher in inflammatory Omega 6 fats, so limit amounts, and don’t heat them.
85-90% dark chocolate can be used in small amounts, or use Chocoperfection low carb chocolate.
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