Confused About Good Fat Foods & Oils for Cooking? Get Clarity on Fats That Burn Fat & Fats That Store Fat

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Fat consumption is one of the most misunderstood topics in the nutrition world as the low fat movement demonized all fat, and low fat foods took off around the world.

I’m so passionate about this topic in fact, that I wrote a book that will be published next year by one of the largest book publishing companies in the world called “Eat More Fat”.  

Good Fat Foods

Hopefully by now you know that fat doesn’t actually make you fat.

It’s unhealthy fat (and sometimes even healthy fat) in the presence of glycerol-3-phosphate that makes you fat. So you have two pieces of the puzzle in order to get your body to start burning fat for energy:

  1. Stay away from unhealthy fat, as I talk about below… and,
  2. Minimize the stimulation of glycerol-3-phosphate  

The biggest dietary factors that stimulates glycerol-3-phosphate is sugars or carbohydrates, which rapidly convert to sugar on the tongue or in the stomach. It is impossible to store healthy fat in adipose tissue if you are also not consuming a bunch of carbohydrates and sugar.

Did you hear me!?

I’ll say it again, it’s impossible to store fat as fat unless you’re eating too much sugar!

I learned this first from the book “PEO Solution” written by Dr. Robert Jay Rowen and MIT graduate Brian Scott Peskin. PEO stands for “Parent Essential Oils” which can be found in the fatty acid list that I have below.

My entrepreneur and executive clients also see a massive increase in brain function through the consumption of these healthy fats. Fats in your diet can help to balance hormones and promotes healthy cellular function. When your cells are functioning properly you can expect:

higher levels of sustained energy

  • increased brain function and efficiency
  • better sleep
  • easier healthy weight maintenance
  • to reduce your risk of chronic diseases
  • feel better and more energized upon waking

But are all fats created equal?

good fat foods

Unfortunately not all fats are created equal and so although healthy fats have a range of awesome health benefits eating the wrong types of fats can cause inflammation and a range of other negative health effects.

So what are some bad fats we should stay away from?

Many processed foods are made with trans fats and hydrogenated vegetable oils and these are exactly the fats that you want to stay away from! Vegetable oils actually have no “vegetable oil” in them. It is typically made of toxic and processed seed oils. Products that have an ingredients list with the following should be avoided, as these are not the healthy fats we want to add into to our diet. 

  • soybean oil
  • peanut oil
  • non- organic canola oil
  • vegetable oil
  • sunflower oil
  • corn oil
  • safflower oil
  • cottonseed oil

So what are some healthy fats we should be eating?

Over at designer health centers we love:

  • avocados
  • grass fed butter
  • grass fed ghee
  • coconut oil
  • fish oil
  • flaxseed oil
  • full fat yogurt
  • kefir
  • olive oil
  • virgin palm oil
  • raw nuts
  • grass fed beef tallow
  • chia seeds
  • hemp seeds
  • avocado oil
  • macadamia nut oil

So what about cooking? What are the best fats to cook with?

It can be hard to pick a fat or oil for cooking as there are so many different choices out there and a lot of confusion around what might be the best to use.

So why can’t we just use any of them?

Why is one better than another in regards to cooking?

Well the thing is anytime you cook with an oil or fat there runs the risk that you will heat it too much which can cause oxidation which then leads to the formation of carcinogens and other unhealthy compound in your cooking. Not good for your health. If you are cooking with any oil and it changes color.

Not a good sign.

This means the fat is starting to degrade from high heat and you want to cool down the food your cooking asap.

So when it comes to your options there are three different types of fats you want to be aware of:

  •      Saturated fatty acids
  •      Mono unsaturated fatty acids
  •      Polyunsaturated fatty acids

Saturated fatty acids are the most stable at high temperatures, which make them the best for cooking with higher temperatures. These include fats like coconut oil and beef tallow. The fatty acid composition and how stable they are at heat can affect the smoke point of you oil. You want to be using your oil below its smoke point.

Some Common Cooking Fats & Oils

good fat foods

Coconut oil

Coconut oil has a smoke point of around 350 °F and with over 90% of the fatty acids saturated this oil is very resistant to heat. As a bonus coconut oil can actually help you feel full compared to other fats and has lots of awesome health benefits.

Olive Oil

Olive oil is great to use in a salad dressing and can flavor foods, however it’s not the best for high heat cooking. Its smoking point is fairly high at 325 °F buts its best used for medium or low heat cooking. If you do choose to use Olive oil at medium to low temperatures make sure that it’s not extra virgin. You can never use extra virgin cooking, period. It’s too fragile. However, pure olive oil, is okay to use.


Real butter, especially grass fed butter, is actually quite nutritious and is definitely not something that needs to be avoided. It’s a much better option when compared to margarine. With a smoke point of 350 °F butter can be used for cooking or baking but make sure that you don’t burn it. For this reason its not the best for frying or searing.

Beef Tallow

The fatty acid content of animals tends to actually be different depending on what the animals ate. So you want to try and make sure you are purchasing high quality pasture raised or grass-fed animal products. The smoking point of beef tallow is high at 420 °F and so a grass fed beef tallow is a great cooking oil choice.

Palm Oil 

Palm oil is high in saturated fats and so makes a good choice for cooking. However make sure you are getting unrefined red palm oil that is sustainably harvested. 

Tips for Cooking with Healthy Fats & Oils

High Heat Cooking:  Use only coconut oil, beef tallow or PURE olive oil for light frying. Extra virgin and virgin olive oil should not be used over high heat because they are too delicate as oils.

Medium Heat Cooking: Butter can be used over medium heat as well as coconut oil and pure olive oil. Butter is also an excellent choice for baking.

Low Heat & No Heat: Extra virgin olive oil can be used for sautéing on low heat, but you must ensure that the heat is very low. Flax oil should never be heated and instead should be added to foods after they are already prepared.

Baking: Butter, coconut oil and pure olive oil can be used in baking. For baking, you can also use shortening, but make sure that it is organic and 100% expeller pressed. Spectrum Organics makes a great version.

What about seed oils?

You can cook with oils such as sesame seed oil and grapeseed oil, but because they are so high in omega-6, I only recommend using these oils on occasion.


CONCLUSION: How to use fat to make sure they burn fat off your body

Fat is definitely one of the most important superfoods in the world.

They help you maximize micronutrient bio-availablility as they stimulate your gastrointestinal system to secrete certain factors and enzymes that increase uptake of the nutrients that you’re eating. They themselves contain anti-oxidants and other nutrients that are essential for optimal wellbeing.

Whole, undenatured ideally organic fat turns on beta-oxidation (fat burning pathways) within your body and will help you burn fat. On the other hand when you consume trans fats, hydrogenated oils and other oils high in inflammatory compounds that are also heavily processed, your body can store these fats as fat within the body. This is compounded when you consume sugar and carbohydrates in excess that stimulates glycerol-3-phosophate that helps you store fat as fat.

So in conclusion, the best way to avoid this from happening is to eat healthy fat, and to avoid excess sugar and carbohydrate consumption.

My entrepreneurs and executives are skyrocketing their energy, brain function and productivity through the consumption of healthy fats.




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