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Know Your Fats

 


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Confused About Fats? The following nutrient-rich traditional fats have nourished healthy population groups for thousands of years:

For Cooking

  • Butter
  • Tallow and suet from beef and lamb
  • Lard from pigs
  • Chicken, goose and duck fat
  • Coconut, palm and palm kernel oils

For Salads

  • Extra virgin olive oil (also OK for cooking)
  • Expeller-expressed sesame and peanut oils
  • Expeller-expressed flax oil (in small amounts)

For Fat-Soluble Vitamins

  • Fish liver oils such as cod liver oil (preferable to fish oils, which do not provide fat-soluble vitamins, can cause an overdose of unsaturated fatty acids and usually come from farmed fish.)

The following newfangled fats can cause cancer, heart disease, immune system dysfunction, sterility, learning disabilities, growth problems and osteoporosis:

  • All hydrogenated and partially hydrogenated oils
  • Industrially processed liquid oils such as soy, corn, safflower, cottonseed and canola
  • Fats and oils (especially vegetable oils) heated to very high temperatures in processing and frying.

See our trifold brochures on Myths & Truths About Cholesterol (PDF), All About Trans Fats (PDF), and Why Butter Is Better (PDF). Professionally printed copies are available in our Store.

Title Filter     Display # 
# Article Title Date Author
1 A New Look at Coconut Oil Saturday, 01 January 2000 Mary G. Enig, PhD
2 A Reply to Ray Peat on Essential Fatty Acid Deficiency Wednesday, 03 August 2005 Mary G. Enig, PhD
3 A Response to the National Association of Margarine Manufacturers Thursday, 26 March 2009 Mary Enig
4 An Example of Junk Science Saturday, 24 June 2006 Mary G. Enig, PhD
5 Brian Peskin and Essential Fatty Acids Thursday, 14 February 2008 Mary G. Enig, PhD
6 Cholesterol and Heart Disease: A Phony Issue Saturday, 30 June 2001 Mary G. Enig, PhD
7 Cholesterol and Stroke Friday, 13 March 2009 Chris Masterjohn
8 Cholesterol Lowering and Lowfat Diets for Children Friday, 13 March 2009 Mary G. Enig, PhD
9 Cholesterol: Friend Or Foe? Sunday, 04 May 2008 Natasha Campbell-McBride, MD
10 Digestion and Absorption of Food Fats Monday, 27 September 2004 Mary G. Enig, PhD
11 Do Saturated Fats and Trans Fats Cause Type-2 Diabetes? Sunday, 16 July 2006 Mary G. Enig, PhD
12 Fats and Oils and Their Impact on Health Wednesday, 14 January 2004 Mary G. Enig, PhD
13 Fatty Acid Analysis of Grass-fed and Grain-fed Beef Tallow Tuesday, 21 January 2014 Chris Masterjohn, PhD
14 Fatty Acid Requirements for Women Sunday, 31 December 2000 Mary G. Enig, PhD
15 Flaxseed and Flaxseed Oils for Omega-3 Fatty Acids Saturday, 30 September 2000 Mary G. Enig, PhD
16 Gamma-Linolenic Acid Friday, 06 May 2005 Mary G. Enig, PhD
17 Good Fats, Bad Fats: Separating Fact from Fiction Saturday, 24 March 2012 Chris Masterjohn
18 In the Land of Oz: The Latest Attack on Coconut Oil Thursday, 16 April 2009 Mary Enig, PhD
19 Interesterification Friday, 15 February 2008 Mary G. Enig, PhD
20 Know Your Fats Introduction Tuesday, 24 February 2009 Sally Fallon
21 Lowfat Capitalism Wednesday, 30 April 2003 Barbara Ehrenreich
22 Lowfat Diets Monday, 31 December 2001 Mary G. Enig, PhD
23 Milk Homogenization & Heart Disease Saturday, 13 December 2003 Mary G. Enig, PhD
24 Mono- and Di-Glycerides Thursday, 30 December 2004 Mary G. Enig, PhD
25 More Good News on Coconut Oil Monday, 18 December 2006 Mary G. Enig, PhD
26 More Saturated Fat Attacks Tuesday, 23 June 2009 Mary Enig, PhD
27 Precious Yet Perilous Wednesday, 22 September 2010 Chris Masterjohn
28 Saturated Fat Attack Monday, 18 December 2006 Chris Masterjohn
29 Saturated Fats and the Kidneys Saturday, 30 September 2000 Mary G. Enig, PhD
30 Saturated Fats and the Lungs Friday, 30 June 2000 Mary G. Enig, PhD
31 Some Additives in Vegetable Oils Friday, 03 April 2009 Mary Enig, PhD
32 Some Recent Studies on Fats Sunday, 22 March 2009 Mary G. Enig, PhD
33 Some Typical Questions and Misconceptions on Fats and Oils Wednesday, 28 February 2007 Mary G. Enig, PhD
34 The Canadian Report on Trans Fatty Acids Monday, 30 March 2009 Mary Enig
35 The Great Con-ola Sunday, 28 July 2002 Sally Fallon and Mary G. Enig, PhD
36 The Importance of Saturated Fats for Biological Functions Thursday, 08 July 2004 Mary G. Enig, PhD
37 The Latest Studies on Coconut Oil Thursday, 24 August 2006 Mary G. Enig, PhD
38 The Oiling of America Saturday, 01 January 2000 Mary G. Enig, PhD and Sally Fallon
39 The Skinny on Fats Saturday, 01 January 2000 Mary G. Enig, PhD and Sally Fallon
40 The Tragic Legacy of Center for Science in the Public Interest (CSPI Monday, 06 January 2003 Mary G. Enig, PhD
41 Traditional Nourishing and Healing Skin Care Monday, 04 February 2013 Andrew J. Gardner
42 Trans Fat Labeling Thursday, 23 June 2005 Mary G. Enig, PhD
43 Trans Fats in the Food Supply Tuesday, 31 January 2012 Sally Fallon Morell
44 Trans Fatty Acids Are Not Formed by Heating Vegetable Oils Tuesday, 24 February 2004 Mary G. Enig, PhD
45 Tripping Lightly Down the Prostaglandin Pathways Saturday, 01 January 2000 Mary G. Enig, PhD and Sally Fallon
46 VIDEO: Mary Enig talks about Trans Fats on Karen Allyn's show Forward Motion Wednesday, 08 August 2007 Mary G. Enig, PhD
47 Why the Current US Dietary Guidelines Are Making Americans Fat Saturday, 30 March 2002 Mary G. Enig, PhD
48 William Banting Father of the Low-Carbohydrate Diet Wednesday, 30 April 2003 Barry Groves, PhD