In this episode, we dive into the topic of fats—why they’re essential, which ones to include in your diet, and which ones to avoid.
What You’ll Learn in This Episode:
- The role of healthy fats in hormone production, brain function, digestion, and overall health
- Why low-fat diet trends are outdated and what research actually says about fat consumption
- The best sources of healthy fats
- How smoke points affect cooking and which fats are best for different heat levels
- Healthier snack brands that avoid harmful seed oils
Healthy Fat Sources to Include:
- Fatty fish (salmon, sardines, mackerel)
- Nuts & seeds
- Olives & olive oil
- Avocado & avocado oil
- Coconut & coconut oil
- Butter & ghee
- Egg yolks & beef
Fats to Avoid or Minimize:
- Canola oil, vegetable oil, soybean oil, corn oil, grape seed oil, sunflower oil, safflower oil
- Margarine & hydrogenated oils
Cooking with Fats: Understanding Smoke Points
- Olive oil – Best for sauteing & salad dressings (~300°F)
- Butter & coconut oil – Moderate heat (~350°F)
- Ghee – High heat (~450°F)
- Avocado oil – Very high heat (~500°F)
Resources:
- Screenshot the included lists of healthy fats, the oils to avoid, and smoke point temperatures for easy grocery shopping
- Follow Seed Oil Scout (@seedoilscout) on Instagram for restaurant recommendations that avoid seed oils
- Smoke Point Resource
- Want your nutrition or holistic wellness question answered in a future episode? Send me a DM on Instagram @nourished_living_
Thanks for tuning in! If you found this episode helpful, please share it with a friend and leave a review—it helps the podcast reach more people looking to improve their health! I appreciate the support!
Connect with Courtney:
Instagram: @nourished_living_
Work With Me: Nourished Living
